During Runs

This section covers what to do in order to make sure your runs are enjoyable and enriching!

🌡️ Warm-Up

Just like before, start your run with a dynamic warm-up to prepare your muscles and joints for the activity ahead. This helps to improve blood flow, and flexibility, and reduces the risk of injury.

🏃 Proper Form

Focus on maintaining good running form throughout your run. This includes keeping your head up, shoulders relaxed, arms bent at 90 degrees, and landing mid-foot with a slight forward lean from the ankles.

💧 Hydration

Stay hydrated during your run by carrying water or using hydration stations along your route, especially on longer runs or in hot weather.

▶️ Pacing

Pace yourself according to your fitness level and goals. Start at a comfortable pace and gradually increase your speed as you warm up.

🌬️ Breathing

Pay attention to your breathing rhythm. Aim for deep belly breaths to efficiently oxygenate your muscles. Inhale through your nose and exhale through your mouth in a controlled manner.

👂 Listening to Your Body

Be mindful of any signs of fatigue, pain, or discomfort during your run. If you experience any unusual pain, consider stopping and assessing the situation before continuing.

⚠️ Safety Precautions

Stay aware of your surroundings and watch out for hazards such as uneven terrain, traffic, or other runners/cyclists. If running in low-light conditions, wear reflective gear and consider using a headlamp or carrying a light.

❄️ Cool Down

After your run, take the time to cool down with a few minutes of easy jogging or walking. This helps to gradually lower your heart rate and prevent blood from pooling in your legs, reducing the risk of dizziness or fainting.

🤸 Stretching

Perform static stretches for major muscle groups, focusing on areas that feel tight or tense. Hold each stretch for 15-30 seconds without bouncing to improve flexibility and reduce muscle soreness.

♨️ Recovery

Proper post-run recovery is essential for muscle repair and growth. Stay hydrated, refuel with a balanced meal or snack containing carbohydrates and protein, and consider activities like foam rolling or gentle yoga to aid recovery.