If you new to running, take note of the following to make the most of the sport.
- The First Step
Before you begin any kind of physical activity, it is always good idea to consult a doctor first. “If you are old than 40-years-old and have not engaged in exercise for some time, it is advisable to visit a doctor for a check up before beginning an exercise programme.”
You can also fill out the Physical Activity Readiness Questionnaire [PAR-Q] before embarking on a training programme. The PAR-Q which is designed to help an individual assess his or her suitability for an activity at that particular moment.
- Going the distance
There is no one-size-fits-all training plan. Runners have to listen to their bodies when pushing themselves. Dr Burns says,”If you are continually feeling tired, you are probably pushing yourself to much. If your muscles are tight and stiff, you are frequently picking up small injuries or if you are getting sick regularly – colds, sore throats – you are probably training too much.”
If you have been exercising regularly, you might want to start with short distance to gain experience before participating in long distance mass runs. For example, you can start out with five- and 10 kilometre-runs before signing up for half-marathons (21km) and marathons (42km). Based on your age and performance during training, you can set a realistic target time.
“If you are older than 40-year-old and have not engaged in exercise for some time, it is advisable to visit your doctor for a check – up before beginning an exercise programme.”
- Solid support
For many, running may seem like a solitary sport. After all, it provides quiet time for self-reflection or simply as a way to de-stress. However, running is fast becoming a social sport with several running groups or club lending support to its members, especially those attempting long distances. With myriad running clubs these days, you can choose a suitable network by location, interest and capability level. These groups help motivate you as you meet new friends.
- Prep your body
For the best performance, runners should go on high carbohydrate diet of rice, pasta and bread. ” Carbohydrate is the only fuel that your body can use when performing intensive exercises. Moreover, your body can use when performing intensive exercises. Moreover, your body’s storage of carbohydrate diet of rice, pasta and bread.
“Carbohydrate is the only fuel that your body can use when performing intensive exercises. Moreover, your body’s storage of carbohydrate is limited and needs regular topping-up.”
“It is best to consume a carbohydrate-laden breakfast before a long-distance run and within two hours after each training session.”
On top of eating right, runners should have hydrate themselves well at least two hours prior to running and have a good night’s rest the day before.
- Dress to win
Running may be one sport that requires minimal equipment or gear, but it is essential to have a good pair of running shoes. That said, running shoes that are comfortable and suit the arch of your feet will suffice. Also, light-coloured clothes are preferred, as these do not absorb hear as readily as dark ones.
- Taking care of Injuries
If you sustain injuries of any sort, whether big or small, allow them to heal before continuing with your training. Stubbornly pressing on is foolhardy. And similar to prior training for races, resting, eating and drinking well are important to avoid injury or to prevent burnout.