Running Road

Running can’t really be looked at a sport. That is because it takes a commitment on the part of the runner if he wants to be able to compete at a higher level. There are factors that make a runner efficient and competitive and if one of the factors is problematic, then the person’s running could be affected seriously.

The first factor for a runner is the correct nutrition. This means that a runner should get the right amount of food so that the body is able to maintain a high level of output.  This means eating three full means in the day with a few snacks in between. That having been said all the meals need to be healthy with all the fat groups such as carbohydrates, proteins, vitamins, minerals and fats.  A runner doesn’t have to deprive himself of desserts either as the food is burnt away quickly.

Along with nutrition it is equally important that a runner be properly hydrated. If he is not hydrated he could have bad workouts, stomach cramps and a general feeling of lethargy. A runner should drink as much water as he possibly can and along with that also have fruit juices  and sports drinks which give them certain necessary elements.

The final thing which is absolutely necessary for a runner is rest. A runner should have adequate rest on a daily basis because it can be very detrimental to exert one’s body over an extended period of time. A runner constantly pushes his body and it is important that the body be given a chance to recoup and rejuvenate itself.

Thus these are the three factors which are compulsory for a runner and without which it will be impossible to compete for a longer period of time.

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Everyone puts a lot of effort into their running and work outs but how many of us actually pay attention to stretching, warming up and limbering down?  

Warming up does more than just loosen your muscles, it can improve your fitness and your performance.  The warm up should begin with you rotating your joints beginning from your toes and then working your way up or alternatively from your fingers and working your way down.  This helps your joints to participate more easily when called upon during physical activity. Perform circular motions in clockwise and anti-clockwise direction.

After this you require some sort of aerobic activity wherein you should do roughly five minutes of jogging, jumping, skipping or any such activity that will increase your cardio vascular output.  This raises your body temperature and increases blood flow. In turn increased blood flow improves the performance of muscles and their flexibility and makes injuries less likely to occur.

After this you need to do some static stretching where you exercise the various parts of your body.  Start with your back, then your upper body and finally your lower body.  Here stretching should include the following body parts – back, sides, neck, forearms, wrists, biceps, triceps, chest, thighs, hamstrings, shins, insteps etc.

Once you have completed this you should perform some light dynamic stretching like leg raises and arm swings in various directions.

Lastly you should perform movements that resemble movements that you will make during the sport.  This is important because it improves balance, strength, coordination and reduces response time. It also makes you less prone to injury.

Thus warming up is essential for you to perform better during activity and more importantly to reduce your risks of injury. Limbering down is also extremely vital and shall be dealt with later.

Running is to improve your body so when you run it would be rather foolish if you did not take care of yourself and got hurt or injured in the process. It is very important to be safe when you go running and there are certain precautions everyone should take to minimize risk.

It is always better to take someone along with you when you go running especially of you go running on a secluded path, through wildlife or some similar area where help is hard to come by. If you happen to go yourself do leave a note behind telling people where you went, how long you will take and by what time you should be expected back. This way if you get into some trouble people will know where to look for you and come to your rescue. When you are running carry some identification along and also a little cash in case of an emergency. Also do not wear headphones or earphones when you are on a busy road or unfamiliar environment or even if you must do not wear sound isolation headphones which leave you completely unaware of your environment.

While you are running stay alert of your surroundings and keep an eye on things around you. Don’t stray too away from familiar area and run against the flow of traffic so that even if someone is coming your way you see them and can avoid a vehicle.

If you sense a threat from someone run towards a populated are. In such a situation it is very necessary to keep calm and ignore verbal harassment and jeers. Do not get too friendly with strangers while at the same time do not be aggressive especially if you are alone.

If you take the above precautions there is a very slight possibility of you facing a problem while running.

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If you haven’t been exercising on a regular basis before, then you shouldn’t overdo it right in the beginning. What you need to do is to ease yourself into a routine. For a beginner or a person who is new to running on a regular basis it would be safe to start with around a kilometer a day. Since not many of us know how much a kilometer actually is, it is roughly three and a half rounds of a football field (if you can do even two at a stretch, you’re not as out of shape as I was when I started) or around 30 rounds of a basketball court. Since you’re beginning, even that much could pose quite a problem, so even 15 at a stretch and then another 10 is enough for the first couple of days.

You need to increase the amount you run every 4-5 days after the initial period. After almost a month you should be quite comfortable doing two and a half to three kilometers with ease. 

It is however very important that you don’t overdo it, because the worst thing that can happen when you begin an exercise program is to be laid up in bed with injuries. So take it slow because results will show only with consistent effort and not irregular running.It is also very important to begin every jog or run with a few loosening up exercises without which you could pull a muscle or in some cases have even more serious injuries.

Also after you’re done with your run you need to limber down and do a few exercises to help your body relax, failing which blood could pool in the extremities and cause some problems. Light exercise before and after a jog are as important as the jog itself as they help your body get accustomed and ready for what is to come next.