1. Hydrate: This cannot be stressed more, but you need to ensure you are well hydrated. Drink 1/2 litre of water before you run. Do this 20 minutes before you actually run, so its not weighing you down.
After you finish your run, get a drink that replenishes you- get a salt and sweet fresh lime soda- gives you electrolytes, vitamins, water and some carbohydrates to help your muscles recover.
More tips below..
2. Sweat wicking clothes: These clothes help keep your skin dry, so its easier to run. Cotton clothing absorbs and holds moisture, so it weighs you down and sticks to your skin. Sweat wicking clothes available in stores- big brands as well as non-branded. Get yourself some!
3. Sunscreen: Wear it and protect yourself from the sun! For the Indian skin, SPF 15 sunscreen lotion should be good.
4. Sports Drinks: For advanced runners- if you’re going to run over 45 minutes, carry a sports drink with you- for replenishing carbs and provide hydration
5. No Brainer: But you should try to run in the evening or early morning. Early morning is a little better, since the ground is a little cooler than the evening.
Need a place to run in Delhi? Here’s a list- Siri Fort Sports Complex Running, Running Track- Jahanpanah City Forest, Running at Lodhi Garden, Hauz Khas Deer Park Running routes. These are all in South Delhi and Central Delhi.
This article is the last of the series of 3 articles for tips on running.
Tips to run Better- 1 had tip 1,2 and 3 were around the basics of nutrition and clothing for running. Tips to run Better 2 has tips 4-8 were around helping you run faster, further and more efficiently. Here we present to you our round of running tips:
9. Warm Up before the Race: Before your race, warm your muscles up a little. Run a quarter mile, about 10-15 minutes before your long run. Stretch your muscles lightly to ensure that they’re flexible after the warm up run. Then, relax your body and your mind before the run.
10. Don’t run in new shoes: Running your race in new shoes can destroy your race. If you need new running shoes, buy them at least 3 weeks before the race day and train in them. That way, your feet get used to them and the shoes open up. Besides, if there are any issues with the shoes, then you know early on and can switch out to another pair of shoes.
11. Stretch post run: Between stretching before and after your workout, stretching after your workout is better. As we mentioned in part 2, your muscles tighten up while you run, so ensure you stretch each body part after your run. This helps them to recover better since stretched muscles help loosen up muscle fibers, allowing better delivery of nutrients to the muscle fiber for repair and growth. When you stretch your body, hold each stretch for 30-60 seconds. Stretching post run also reduces soreness in muscles.
12. Time to run: Many people wonder which is the best time to run or workout- whether its morning or evening? Its best when you feel best about it. Its about when you’ve got the time to do it.
Use these tips to run and I’m sure you’ll notice a difference in your run performance!