Some do it to lose weight, some because it’s a great stress reliever. Others do it for the runner’s high (yes it’s an actual thing!!). We can list down countless reasons why you should become a runner but not before we tell you a few things to keep in mind before you put on those running shoes.
Running can really take a toll on your lower body and back. The continuous beating of your feet can over time weaken the muscle tissues and joints in your lower body. Here’s a list of things to keep in mind before and after you’re on the track!
- Get in a proper warm up
We see a lot of people skip warming up prior to running since running itself is considered a warm up activity by many. It’s absolutely essential you prepare your mind and body for the upcoming activity by warming up.
- Start your routine with a few basic exercises like jumping jacks and windmills to gradually get your heart rate up.
- Follow that up with dynamic stretches to help loosen up the tight muscles. We recommend a few Surya Namaskars to get started.
Start with a walk and gradually increase your pace. Do not start running from the word get go.
- Cool down to let the heat out
Just like it’s a bad idea to start running upfront, you should not apply the brakes immediately once you’re done. Gradually reducing your pace and ending with a walk is the best way to start your post run cool down.
- Perform a round of static stretches. This will help improve blood circulation and maintain general flexibility.
- Strength training is not just for the gym rats
Strength training will strengthen your muscles and help them stand the beating they get when you’re running. A core strengthening routine will target the muscles that are primarily used while running.
- Slow and steady wins the race
- Avoid overtraining. When you’re just starting, run for not more than 3 to 4 days a week. It is important to give your muscles proper rest. Rest days are an essential part of any training regime.
- You don’t want to break the land speed record just yet! Know your limits and increase your running speed and the distance gradually.