Health and safety suggestions with running, jogging and marathon

Health and safety suggestions with running and jogging

Check out this post: Health benefits of running and jogging.

Suggestions include:

•          Make sure you eat a healthy, well-balanced diet.
•          Avoid eating directly before going for a run.
•          Avoid running during the hottest part of the day in summer.
•          Drink plenty of water before, during, and after your run.
•          Take your mobile phone with you.
•          If using an iPod or headset, do not have the music too loud – stay alert and aware.
•          Wear reflective materials if you're running in the early morning or at night.
•          Tell someone where you plan to run and when you think you'll be back.
•          Choose well-lit, populated routes, and avoid dangerous and isolated areas.
•          If you injure yourself while running, stop immediately. Seek medical advice.

 Take a Cold Shower Right Before Your Race:

Brrrr… right? Well as much as this bristles my skin the moment I think about it, the fact is it helps a lot. Wondering how? Well, a cold shower will increase the blood flow and give you immediate circulation, which makes it the perfect pre-run warm up.

Not to mention the benefits of waking you up as healthy as possible.

Just another tip:  don’t forget to dry your hair before heading to the race.

 

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Run Empty Handed:

Nothing messes up your balance while running like a good old water bottle. Doesn’t matter how small it is, it adds stress and extra pressure to the side it’s weighing on, so make sure to leave it as the race starts. You’ll feel much better if you’re running empty-handed and don’t worry about satisfying your thirstiness – you’ll do that with the refreshments along the track.

Have a Shot Of Energy Gel:

This will boost up your energy levels in a few minutes. Not only that energy gels are recommended by many famous marathons training coaches worldwide, they’re used by many runners too.

Still, wondering why?

Well, they fill your body with electrolytes and energize it with a fresh portion of glycogen. Just make sure you energize with a shot at least 30 minutes before the race starts, to let digestion take its place.

Don’t Run With Clenched Fists:

You might not know this, but what sucks up your energy while running can actually be your fists.

If you clench your fists while running, not only that you’ll lose some extra energy, but you’ll leave tension on your shoulders, which will fast enough tense your whole body. To avoid this, think about your fists through the whole run, by imagining that you’re holding an egg in each palm.

Breathe Through Your Mouth:

Breathing right is one of the most important parts of this game. Often find yourself breathless on your run? Well, this happens a lot, and it mostly happens because people don’t breathe right.

What you can do is focus on doing the inhaling and exhaling through your mouth.

This is because when breathing through your mouth, you let oxygen get through your whole body faster. Test this on your next run and you’ll see the difference.

Wake Up Hours Before The Marathon:

Cutting down an hour off your sleep won’t change a lot, but not having time to do your pre-race morning rituals will. Waking up at least 3 hours before the race can help you a lot:

• you’ll have time to shower
•  have breakfast
•  warm-up
•  wake up completely
•  get to the race on time

Since these things are really important, make sure to include them in your morning rituals by waking up a bit earlier.

Have Your Last Meals Like A Superhero:

Don’t get confused by your last minute meals before the race, because you should only remember my dearest rule:

Eat like a superhero to feel like a superhero!

And you can do that by including these foods in your diet:

•  healthy carbs
• proteins
• greens
• a lot of IRON

Hit The Ground Landing On Your Forefoot:

To decrease the impact on your whole body, prevent ankles and knees pain, and most important of all go through the whole run faster and injure-free, you have to land on the right part of the foot.

This means that when you hit the ground you should land with the the front part of the foot, not with your toes, but with your forefoot.

The forefoot strike allows your whole body to take its right leaning forward posture and go through the run easier.

Don’t Look Down:

I bet you find yourself staring at your own sneakers while running. Well you might want to change that because looking down provides a series of unfortunate events, starting from:

• puts pressure on your upper spine
• causes neck strain
•  tense your whole body

Not to mention that by staring at your feet you’re showing off your insecurity. So try holding your head in a neutral position, by looking

Dress For Success

Never underestimate the power of the clothes! They can make your run harder in a blink of an eye. If they get wet and stay wet, you will feel uncomfortable throughout the whole race. To avoid this, you should avoid:

1.  cotton fabric (choose Dri Fit, Cool Max, Thermax, polypropylene or silk instead);
2.  clothes that don’t fit you right (too tight or too loose);
3.  weather inappropriate clothes (don’t forget to check the forecast)

Run Tall:

Focusing on your posture can help you a lot more than you actually think.

Running will feel easier if your back is straight, the chest is up, shoulders are back and relaxed, and your posture is tall.

You will run faster, get oxygen easier and release the pressure off your back.

Plan Your Rhythm:

A famous marathon runner Grete Waitz once said:

“It’s all about pacing. You should make a realistic plan for your race and stick to it.” And she couldn’t say that better!

Make a plan about your pace, and stick to it.

For example, my favorite half-marathon strategy is to run at a comfortable pace the first half, and increase it as the race comes to its finish. That always works for me.

Do a Session Of Yoga Before You Bed Down:

Nothing can relax your muscles better than a session of yoga.

Since yoga is so much more than regular stretching, it provides countless benefits for every runner.

If your marathon is tomorrow morning, you could definitely use its benefits, so open YouTube, type “yoga for runners” and start posing. You’d be amazed at how good your muscles react to the pre-marathon yoga.

Use The Thoughts Replacement Strategy:

Constantly thinking about something that hurts, won’t make the pain disappear.

Because of that, the idea is to train your mind and replace the pain with different thoughts.

For example, if you feel pain in your left calf, try thinking about other existing parts, like your hand, or your shoulders.

When you focus on other parts, you start to feel them too, and the pain minimizes. Yes, this might be a big challenge at first, but once you learn to control it, you’re going to be amazed by its effectiveness.

Don’t Run In Brand New Shoes:

This is something I wish you could never experience in a race. Yes, shoes are really important, but what’s much more important is keeping your feet pain free. It’s for the best to run in your everyday running snickers, and leave the experiments for another day.

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Conclusion

Don’t Stop! Never ever stop running.

Slow down as much as you want, just make sure you don’t stop completely.

Why? Well, when you stop, it’s going to be twice as hard for you to start running again. Not to mention dropping your pace down – you’ll have to push yourself harder to get back on track.

I always say to myself:

1. It doesn’t matter how fast you go, as long as you keep going! So keep going, because your legs are not giving up – your head is.
2. It’s Time For You To Shine On The Start Line!
3. It’s your turn now!
4. What you can do is:
5. Try at lea

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