Don't run full throttle the very first day. Give your heart and your muscles time to cope and settle into a routine. Then step up the speed and the mileage to get benefits. Any sign of nagging pains and aches, halt and head to your physio. Slip on the right pair of shoes that will enhance your performance and keep sipping enough water before, during, and after the run to keep your blood pressure from dipping below normal.
Not just heel strike and irregular breathing, wrong terrain and the time of running also lead to injuries. Starting and ending the session abruptly without warm-up and cool down are major errors besides consuming fibrous or spicy food or too little water before running. Add to that, shoes sans the right cushioning and cotton clothes that do not let moisture escape. Running with injuries is no less harmful.
Stirring our resting muscles and joints into sudden high-intensity action makes injury likely. A 15-minute pre-workout warm-up with cardio, dynamic stretching, and strength drills raises the body temperature, boosts blood circulation, lubricates the joints, and prepares the brain for intense activity. This boosts your flexibility and endurance and prevents side stitches as well as other bone and muscle injuries.
Warm up before you start running to stimulate the cardiovascular system, decrease injuries and enhance performance. Start with brisk walking, toe and heel walking, strides, backward jogging/running. Dynamic stretches such as front lunges, lateral lunges, hip circles, butt kicks, skipping, and high knees provide a better warm-up than static stretches.
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