10 things to do before and after your run

These are a few useful tips I found from Girls Who Run that you should do BEFORE and AFTER your run. I hope this can benefit you or can add to your running routine! 

Before Running:

1. If you eat before running, wait at least 3 hours before beginning running. Almost nothing you eat immediately before a run will digest enough to give you energy during your run. If you do have to eat, choose something your system can easily absorb, such as a banana, a few spoonfuls of peanut butter or honey, or a handful of dried fruit.

2. Drink at least 8 oz. of water a half hour before heading out to prevent dehydration. If you’re going for longer than a 10K, you might consider taking a water bottle or planning a route that has a water stop along the way. Staying hydrated will keep your legs from cramping, especially in hot weather.

3. You may be tempted to do intense stretching to get warmed up, but chi style loosners instead. Ankle rolls, hip rotations, and knee circles are a few gentle exercises you can do to get your body loose and relaxed without straining cold muscles and joints. More dynamic warms ups are moving: butt kickers, high knees, lunges, strides

4. Begin running with a very relaxed and easy stride – not too fast. Increase your pace slowly until you’re running at your desired level. If you start running too fast, you risk running out of gas early in your workout, and you’ll feel more soreness in your legs afterwards.

5. Track the mileage on your running shoes. At about 500 miles, mid-soles can become too compressed to return to their original shape between runs, and your feet and legs will begin to notice. Be sure to replace your running shoes regularly. MapMyRun is a fabulous app to download on your phone to do this with. 

After Running:

6. After a 3-5 minute cool down jog, stretch thoroughly. Don’t just jump back into your car and head off to your next event, or you could be walking around with tight legs for the rest of the day. Doing a cool down and stretching period allows the lactic acid (the waste product created by your muscles) to be flushed out into your bloodstream and eliminated from your body.

7. Take a hot bath or relax in a hot tub after your running workout if you can. Soaking your legs warms your muscles and relaxes them back into their normal shapes. A shower doesn’t work as well, unfortunately, but it’s still good for your legs if a bath is out of the question.

8. Do “leg drains” by lying on your back with your legs extended vertically and feet propped against a wall for 3-4 minutes. This drains the blood out of your legs so fresh, clean blood can be pumped back into them when you stand up. You can do leg drains either immediately after stretching or after your bath. Either way, you’ll notice a markedly different pair of legs under you when you get up.

9. If you’ve just done a strenuous workout, one of your next two meals should be a solid protein meal, which helps your muscles rebuild themselves. Add a hearty green salad and fresh vegetables to replenish your system with valuable minerals.

Whether or not you’re a regular runner, you should be drinking water all day long. Eight to ten glasses of water spread throughout the day will replenish the fluid lost to exercise. Don’t drink your water all at once; just keep an even flow going

10. A foam roll can be your new bff. The more time you spend taking care of your body between runs, the more it will reward you with many years of enjoyable workouts. You’ll also notice an increase in your performance levels. It’s a universal law: the more preparation we put into something, the better the results. The same applies to your pain-free running technique.

Things I do before I run

• Get up and out early as early as my body will allow me. Waiting until after work or school sets me up for failure because so many things tend to get in the way. 

• I try to eat something with substance at least a half-hour to an hour before leaving the house. Depending on the distance I’m doing I might even skip breakfast although if I’m logging more than about 5 I try to eat anything from a banana to oatmeal.

• Change my clothes until everything fits just right. I am a freak about this. If my sports bra, socks or shirt is twisted or doesn’t fit perfectly I have an internal five-year-old temper tantrum.

• Carry as little as possible. Sometimes I wont bring my phone so I feel a little lighter (I know Mom, that’s bad). I’ve stopped wearing my armband on runs since I find they get in the way and I am constantly adjusting them. I have however started using my athletic waist band, even though it totally looks like a fanny pack its much more comfortable to carry a phone this way versus an armband.

• Tie and Untie to Tie my shoes again. A complete OCD move. I do it up to four times with my right shoe before I finally get going.

• Keeping it positive and relax. I try to “get in a zone” when I run by canceling out everything around me as if I have my horse blinders on. Changing your attitude and focus can make a world of difference especially if you do not necessarily want to do anything active that day.

• Every time I go on a run I am constantly thinking about my goals or feeling of success while I’m going. Hardly ever am I thinking about my to-do list for the day or stressing about school. Instead I’m thinking about the next race and almost imagining myself to being there in that moment. (So cheesy, I know. But it works)