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Here are some of the worst things you can do before running! Today, I want to share 5 of the worst things you can do before going for a run, so that you don’t have to learn the hard way. Whether you're a beginner runner or are about to step your running up and start marathon training, there are some common running mistakes that will help you on your way. Take note of these simple running tips and save yourself some serious embarrassment!


➜ The 5-minute warm up you should do before EVERY run:

➜ Here's why you should REALLY warm up before running (NOT WHAT YOU THINK):

➜ 3 of the best (AT HOME) strength exercises for runners:




1 - Eating Too Close to a Run

I’m particularly talking about main meals A light snack before running will be fine for most people. However if you’ve just had one of your main meals of the day, your stomach is going to be working to digest that food for the next few hours.

When you run, your body diverts blood away from organs like your stomach, to better supply the working muscles with oxygen, so that you can keep running.

So if there’s a recent heavy meal sitting in your stomach, it’ll be bouncing around and not being digest efficiently. Best case, you’ll feel a little sluggish, worst case you might find yourself with some nasty gastro-intestinal issues.

You don’t want to see that lunch again, so it’s best for you to leave 1-2 hours after eating a main meal before you go for a run, or head out before breakfast if you’re keeping it fairly short.

2 - Forget to Break-in New Running Shoes

In truth, a good, properly fitting pair of running shoes shouldn’t need too much breaking in before you can run comfortably in them. That said, I still wouldn’t head strait out on a long run with a brand new pair of running shoes.

Take time to break your new shoes in, by using them on short runs only for the first week or two, as you transition away from your old pair. Your feet will thank you!

3 - Drinking Too Close to a Run

This sounds similar to the first tip about eating, but there’s more to it than that. Let me explain…

Runners like you and I are always being reminded about the importance of hydration, and you definitely need to make sure you’re drinking enough so that you’re not dehydrated before, during and after a run.
However, your body can only process water so fast. If you drink a lot of water immediately before running, you’re going to feel bloated and uncomfortable on the run, with it sloshing around your stomach. You may even get a side stitch or vomit.

It’s so much better to drink steadily throughout the day before you run, giving your body time to process the water steadily. That way you will be properly hydrated before your run, yet not tanked full of liquid in your stomach.

4 - Not Going to The Toilet Before Running

Ok, so I’m sure you knew this one was coming!

I don’t mind admitting that I’ve made this mistake before, with some pretty embarrassing consequences.

Any runner who’s suddenly felt the call of nature mid-run will know how important it is to go to the toilet before running… even if you don’t feel like you need to go at that precise moment.

Remember what your mum always said… Better go before you leave… you know, just in case!

If you don’t, your body will probably pick the least appropriate time to start ringing alarm bells. Usually at the point when you’re furthest from a toilet.

5 - Warming Up Incorrectly (or not at all)
Whether it’s warming up incorrectly with a bunch of static stretches, or simply not warming-up at all, this is one of the biggest mistakes I see runners making.

As I mentioned in a previous video, which I’ll link to in the description, your pre-run warm up isn’t just about preventing injuries, it’s about preparing the various systems in your body for the run ahead. In fact, a proper warm up can make that horrible first mile feel so much easier, and can be the secret to running a new personal best.



Music by Epidemic Sound:


ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.


#Running #JamesDunne #MarathonTraining
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