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Things You Should Know
Drink 1 glass of water every hour up until your run so you're hydrated.
Eat something simple 2-3 hours before your run, like a peanut butter and jelly sandwich.
Wear light, breathable clothing. Synthetic athletic fabrics work best since they don't trap sweat.
Jog at 40-50% your normal speed for 5-10 minutes to warm up.
Part 1: Preparing to Jog
1. Hydrate throughout the day. Your body needs time to store the water, and trying to chug a water bottle right before you leave is ineffective and uncomfortable.[1] Aim to drink one glass of water every hour up until you set out on your run. You need to drink water to stay hydrated and energized.
Aim for 8-16oz of water 1-2 hours before running.
2. Eat a simple meal 2-3 hours before you plan on running. You don't need to eat a lot unless you plan on running more than 12-13 miles. A bagel with honey or jam, a granola bar and fruit, or a peanut butter and jelly sandwich will provide fuel that your body can digest quickly. Avoid slow-to-digest foods like thick pasta sauces, fried foods, or cheeses.
Aim for a simple combination of carbohydrates (bagel, toast, granola, oatmeal), natural sugar (jelly, banana, apple, honey), and protein (peanut butter, yogurt, grilled chicken).
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3. Set a reasonable goal. This is especially important if you are just beginning to run regularly. Use a map or a running-specific app, like MapMyRun, to plan out a route that works for you. A good start for your first few weeks is 20-30 minutes, running 2-3 miles at a time.
As you progress, listen to your body - if your muscles and joints are hurting after every run, slow down and do less mileage until you are better prepared.
4. Dress to exercise. You should wear light, breathable clothing that doesn't trap sweat. If you are going for a short run, then a cotton shirt will be fine, but you should use synthetic athletic wear for longer runs.
Your body will raise its temperature by 10-15 degrees, so dress as if the weather is 10-15 degrees warmer.
5. Buy running shoes. Make sure your sneakers fit by trying them out on short runs. If you get any blisters or feel numbness in your toes, you need better-fitting shoes.
Your heel should stay snugly in the shoe.
You should have room to wiggle your toes.
The balls and arches of your feet should be comfortable but not tight.
There is a growing movement to run barefoot for its supposed health benefits, but only try it if you are sure you will not step on anything dangerous.
In this section, I’ve covered the key points you need to know about preparing for a race. See you in the second part.
Artemus Vazhui