Running is a fantastic way to stay fit, improve your cardiovascular health, and boost your mental well-being. However, like any physical activity, it comes with its own set of best practices to ensure you maximize the benefits while minimizing the risks.
Whether you're a beginner or a seasoned runner, understanding the do's and don'ts of running can significantly enhance your experience and performance. This guide provides essential tips on what to do and what to avoid, helping you run safely and effectively.
DO’s
Warmup: Before you start running, it’s essential to warm up your muscles. Dynamic stretches like leg swings, high knees, hip rotations, and butt kicks can prepare your body for the run. Warming up increases blood flow to your muscles, reducing the risk of injury.
Cooldown: After your run, go for an easy jog or take a slow walk for 5-10 minutes to make sure your heart rate has come down to normal resting levels. Spend time on static stretches like hamstring stretches, calf stretches, and quad stretches. Cooldowns help your muscles recover and reduce soreness.
If you’re new to running, begin with a mix of running and walking. Gradually increase your running intervals while decreasing walking intervals. Feel the run and work on your running form, foot placement, and breathing techniques (Rhythmic, Diaphragmatic, and Box breathing) to get the basics right. This approach helps build endurance and builds a strong foundation without overexerting yourself.
Incorporate strength training and mobility exercises into your routine. Strengthening your core, legs, and upper body improves your running efficiency and helps prevent injuries. Mobility exercises maintain joint flexibility. One can take a day or two a week to do cross-training or walk/run barefoot on beach sand to improve your strength and mobility.
Opt for clothing made from moisture-wicking materials that draw sweat away from your body, keeping you dry and comfortable. Loose-fitted clothing allows for better airflow and prevents chafing. Check out our sweat-wicking activewear.
DON’TS
Running against traffic is safer because you can see oncoming vehicles and react accordingly. If you must run on the road, stay alert and stick to the left side, or run along roads of beaches and parks for less oncoming traffic and enjoy a scenic run.
Joining a local running group such as the Dream Runners or Chennai Runners or finding a running buddy can keep you motivated and accountable. You can learn so much from other people’s experiences and mistakes. It’s also safer, especially if you’re running long distances or in unfamiliar areas. Sometimes you forget that you are running, when you are in the middle of a good conversation with your running buddy.
Running in the dark increases the risk of accidents. If you must run early in the morning or late at night, wear reflective gear, and choose well-lit routes. All our activewear T-shirts come with a reflective DACEWA logo and/or reflective back strips. Check it out here.
Fuel your body with a balanced diet, stay hydrated before, during, and after your runs, and give your body time to recover. Ignoring these aspects can lead to fatigue, poor performance, and injuries.
By following these guidelines, you'll ensure a safer and more enjoyable running experience. Happy running!
