DO'S AND DON'T'S FOR RUNNING

DO'S AND DON'T'S FOR RUNNING

Training for a big race is like playing a great game of chance. You put a lot of time and effort into your preparation with the hope that your commitment will pay off in the form of a personal best or the achievement of some other preset goal. Want to Run? Follow these Do?s and Don?ts for RUNNING!! #RunHappy Picture1 DO?s? DO ACTIVATE ACTIVATE your body to ensure you are ready for your training. You need to increase your oxygen availability to muscle cells and also increase your blood flow. Activate yourself with FAST&UP ACTIVATE. DO WARM UP! Walking is a good way to warm up. It also helps you lower the exertion level, which conserves resources for the end of your workout and reduces heat build-up. DO Tune into Your Body Think about what muscles feel tight, if anything feels "off," or if there is something you've been meaning to work on while you run. Perhaps you've noticed a nagging ache or pain since your last run. Maybe you're feeling a little more stiff after sitting all day. Gently stretch what's tight, and consider doing a few preparatory exercises to make sure you are engaging the muscles you want to work on most. DO Think About FORM Is there something about your form that you want to fix or change? When you go for that run and start reinforcing all your bad habits, think about what you want to change (or just about keeping good form in general), and commit to focusing on that change throughout the run. Bad habits are meant to be broken -- but it takes concentration and a lot of repetition to build new, good habits and to change the way your brain tells your body to move. Do Run for TIME Try to improve covering the same distance in less time. For example, set your workout to run for 30 minutes and see how much distance you can cover instead of running for four miles harder than you can safely run. The more you train, the easier your runs will become. You can either cover the same distance with greater ease, or maintain the same intensity and run farther in the same amount of time. DO MAINTAIN your routines It?s important to try to maintain your daily routine. Your mind and body thrive on that consistency, so don?t disrupt. Another aspect of being consistent is to think about what you did before other successful races. Trying to duplicate those elements as much as possible. Know yourself. Know what works best for you and don?t veer from that. DO Know your course Make sure you are familiar with the route. For those doing the full and half marathon it is a good idea to drive along the route a few days before your race. DO ?Picture2 Know what you WANT! Whether it's a new pace, a different route, a faster time, or a longer distance, set your mind to something you've been meaning to accomplish before you go out and work for it. Run with purpose.?Setting a reasonable GOAL?before a regular training run will help you get closer to your competition goals -- or maybe just your personal goals. The first step to getting what you want is knowing what you want in the first place. DO HYDRATE well! For those of you looking for a little more flavor for your pre-workout beverages, there are also options for you! ?Hydrating is all about getting those electrolytes, and there?s definitely a few healthy ways to go about this. HYDRATE quick, HYDRATE well?with FAST&UP RELOAD! DO Work Up to Running Farther, Faster Build your run.?Walk between running intervals and recover actively. You can work on speed or form and technique during your work intervals and then recover with an easy jog or power walk in between. Interval training can provide you with faster results in the same amount of time. D0 ?Picture3 Pump up with a Happy Run Playlist Music is a good therapy and helps you feel happy and energetic and helps your run make a Happy Run. DO ?Picture4 JOIN a local running group This is a particularly useful thing to do if you don't enjoy running alone. Sometimes when you are in the middle of a good conversation you will forget that you are running. In addition, you will gain tips by running with others. DO RECOVER, Restore and Relax. Try to be calm while you run. Don?t over exert. After the run, make sure you recover well for your next run. Recovery is a must do on the list. Recover right with FAST&UP RECOVER. Also, calm yourself and sleep well. Relax your body. Although running is a great way to exercise and has many health benefits, it has the potential to be a miserable experience. Running can either be the best part of your day or the worst part of your day. In order to make running more enjoyable, make sure that you are taking care of yourself before and after your workouts. To correctly prepare yourself for a run, never do these things. DON?Ts... DON?T Run as Hard As You Can Many runners think if they can run fast, they are running efficiently, which isn't the case. In fact, runners slow down to learn how to run farther, faster. "Slow down and wear a heart rate monitor to train smarter, not harder. Set your heart rate monitor to keep your running at a desired pace, and then don't exceed that set pace. Your body will adapt, and then you'll be able to run more comfortably at this pace, meaning you will be able to run faster without pushing any harder. DON?T ?Picture5 OVEREAT AND OVERDRINK! One of the worst things you can do before a run: eat a big meal. Yes, I know, that food was delicious while you were eating it, but you?re going to regret it a mile into your run. Your stomach will thank you if you hold off from feasting, and stick to the recommended pre-run snacks instead. While you want to make sure you?re well-hydrated, you also want to make sure that you don?t over-drink, which can leave you feeling bloated. Don?t ever leave the house before going the bathroom. DON?T ?Picture6 Make your running sad You shouldn't come home huffing and puffing and unable to move after every run. Recovery days prevent injuries and make your running experiences more enjoyable. DON?T ?Picture7 OVEREXTEND yourself Don't run at a pace faster than your usual pace your body can get along with; challenge yourself, but don't overextend yourself. Don't get discouraged because you can't keep up with these people. Listen to your body and run at a pace that is comfortable for you. DON?T ?Picture8 INJURE yourself Don't press yourself to run while injured. Don't run if you have an injury as you will only make it worse. DON?T Doubt yourself ?Picture9 Stop psyching yourself out. Your greatest enemy is your own mind. The weather is great outside and you?re going to feel fabulous after this run. You?re a runner, no matter how fast or slow you go. Stop talking yourself out of this run and have some faith in yourself. Now go get it! #moveforward #HappyRunning #BeARunner Picture10

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