Spring is here and the weather is perfect for an outdoor run. They say practice makes perfect so the more you run, the better you will be. But is that true? Well, we found out that the distance you clock does not matter if you do not prepare yourself well before your run. So whether you run to improve your physical and mental well-being, or to train yourself for that next marathon, read on to find out the 5 ways to be a better runner.
1. Fuel up:
It is best to have a light snack about 30minutes to an hour before you head off for your run. For snacks before a run, think carbs and protein. Carbs help fuel your muscles, while protein builds them up.
Many of us do not drink enough water when we are already constantly losing water through breath, perspiration, urine and bowel movements. An average, healthy adult man living in a temperate climate needs roughly 3 liters (about 13 cups) whereas a woman needs 2.2 liters (about 9 cups) of total beverages a day. Being hydrated is especially important if you are running a lot. Moreover, staying well hydrated everyday helps beat fatigue and muscle cramps.
Need a quick boost? Get some caffeine into your system by drinking coffee about an hour before your workout to improve your endurance. For those who prefer non-caffeine options, you can try beet juice, which studies have shown can help improve the oxygen flow in your body.
Lift those weights! If you want to become a better runner, you should not do just cardio exercises. Mix workouts that strengthen muscles like your core, upper body, and quads into your running routine.
5. Sleep: Sleep is not merely for rest, it is a necessary training tool as well. Your body needs to recharge if you want to have enough energy to run well, so make sure you get between seven and nine hours of sleep per night.
However, while improving to become a better runner, don’t let your efforts go down the drain by overlooking the running injuries that can be caused due to the impact from strides. Be careful and be healthy!
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