We all commit to different forms of exercises in quest for better health and well-being. Running is one of the most popular forms of exercise with weight loss benefits. Well-designed running schedules prevent high blood pressure, help in diabetes control, strengthening muscles and improving cardiovascular health. A glowing supple skin is an added advantage. Here are a few tips to become a better runner and optimise running benefits:
1. NEVER skip activation exercises and warm up
Activation exercises are typically for awakening of muscles which help in increased blood circulation and achieve neuromuscular efficiency. They boost performance and reduce the risk of injury.
2. NEVER miss stretches after the run however exhausted you are
They help in reduction of muscle and joint stiffness called DOMS (Delayed Onset of Muscle Soreness). Stretches help in achieving flexibility and relieving tension in muscles. High intensity running leads to lactate build up and stretches release of lactate.
3. NEVER forget to trim toenails to avoid them falling off or jamming up the shoe
Popularly called Runner’s/ Jogger’s toenail causes blackening or discoloration of the toenail which may lead to pain and infection. It is medically called ‘subungual hematoma’ which occurs due to the impact on the toes caused while feet land on the ground eases with a visit to a podiatrist to drain the blood collected under the nails. To avoid this discomfiture, it is best to keep toenails trimmed and disinfected.
4. NEVER run on an empty stomach and without ample hydration
The importance of nutrition can never be undermined. 40% of the intake has to be carbohydrates in order to fuel the energy required for intense running. Adequate amounts of protein and fats are a prerequisite. Unassuming curd rice can boost energy and aid in good, energetic runs. You can also have banana, soaked almonds, dates as pre-run nutrition.
The importance of hydration cannot be emphasised more as our body runs on water and dehydration begins much before the run begins! Running routes have to be carefully designed making way for hydration points. Electral, sports drinks, tender coconut help maintain electrolyte balance in the body.
5. NEVER forget to foam roll after long distance runs
It improves recovery enabling further training to commence uninterrupted. It alleviates muscle soreness and stiffness and improves blood circulation
6. NEVER skip sleeping well and resting after runs
Most of the recovery happens during sleep and rest. A good sleep is therefore a must
7. NEVER forget to use skin lubricants to avoid chafing
Chafing is common in runners due to friction, moisture and fabric in the thigh and buttock area. It may even develop into a rash. Liberal application of lubricants like Vaseline Petroleum jelly, coconut oils, lotions or powders help prevent chafing.