Content

• Steps
• Method 1 of 3: Preparing for a Run
• Method 2 of 3: Preparing for a Run or Long Distance Run
• Method 3 of 3: Warming Up Properly
• Tips
• Warnings

Jogging is one of the simplest exercises, and almost anyone can do it. All you need is good weather and a pair of matching trainers. However, you need to prepare for running in order to get the most out of it. Whatever your training goals, proper running preparation will reduce your risk of injury and improve your performance.

Steps

Method 1 of 3: Preparing for a Run

1. 1 Drink plenty of water throughout the day. It takes time for your body to stock up on fluids, and if you drink a bottle of water before your run it will be ineffective and cause discomfort. On the eve of your run, drink one glass of water every hour. This will provide your body with fluid and energy.
   • Drink 220-450 ml of water 1-2 hours before jogging.
2. 2 Have a light snack 2-3 hours before your run. You shouldn't eat a lot, unless you intend to run more than 20 kilometers. A bagel with honey or jam, a muesli bar with some fruit, or a peanut butter and jelly sandwich will provide your body with easily digestible energy. Avoid slow-digesting foods such as thick sauces, fried foods, and cheese.
   • A simple combination of carbohydrates (bagel, toast, muesli bar, oatmeal), natural sugar (jelly, banana, apple, honey), and protein (peanut butter, yogurt, grilled chicken) works well.
3. 3 Set achievable goals for yourself. This is especially important if you are just getting started on a regular run. Plan a suitable route using a map or a dedicated mobile application such as MapMyRun. For the first few weeks, jog for 20-30 minutes, covering 3-6 kilometers.
   • During your workouts, listen to your body - if after every run your muscles and joints hurt, temporarily reduce the speed and distance until you reach your best shape.
4. 4 Dress for your run. Wear something lightweight and breathable that will wick away sweat. If you're preparing for a short run, a cotton t-shirt will work well, but for longer runs, you should use a synthetic jersey.
   • Your body temperature will rise as you run, so dress as if outside are 5-8 degrees warmer than you actually are.
5. 5 Buy running shoes. Check if they are right for you by running short distances in them. If this results in blistering or numbness in your toes, choose a different shoe that is more suitable.
   • The shoes should fit snugly against the heel.
   • Make sure your sneaker is loose enough that you can wiggle your toes.
   • Sneakers should wrap around your leg comfortably without cramping it.
   • Nowadays, everything is usedOBarefoot running is gaining in popularity (many believe it is good for your health), but you can only run without shoes if you are sure you will not step on anything dangerous.

Method 2 of 3: Preparing for a Run or Long Distance Run

1. 1 Cut back on your workouts a week before the race. Reducing stress early will allow your muscles to fully recover. Reduce the distance and speed of your runs, and switch to other activities you do regularly, such as cycling or swimming. Do them (but not a new type of exercise for you) 2-3 days in the last week before the race, allowing the muscles that are actively involved in running to rest. Resist the urge to work out intensely at the last minute - workouts like this reduce your performance during the race.
   • It takes a certain amount of time (up to 6 weeks) for intense training to bear fruit, so hard training two days before the race will do nothing for you.
   • Marathon runners reduce their training intensity 3-4 weeks before the race, running as little as 16 kilometers per week.
   • Take the day before the race to rest or go for a very light jog.
2. 2 At least three days before your race, start carefully monitoring your diet. On the eve of a race, your body needs the right fuel, and eating unhealthy food even 2-3 days before a race can negatively affect your performance. Avoid fatty foods like donuts or bacon at least three days before the race and try to eat more carbs (pasta, bread, etc.). Your body can store almost 2,000 calories in the form of carbohydrates, and this energy reserve will be useful to you during the race.
   • 1st day. Eat more complex carbohydrates found in foods like pasta and whole grain breads, oatmeal, and quinoa. This will allow your body to store up energy for several days in advance.
   • 2nd day. Switch to simple carbohydrates found in fruits, pasta, and white bread. Eliminate any unhealthy food from your diet.
   • 3rd day. Continue to eat simple carbohydrates, such as a large serving of pasta with marinara sauce. Try to have your last main meal 12-15 hours before your race.
   • Test this diet ahead of time by switching to it a few days before your workout and find the foods that work best for you.
3. 3 Sleep at least 8 hours the night before the race. Rest will recharge your muscles with the energy they need. Sleep as usual - you should not sleep too long, otherwise you will feel tired and lethargic upon waking.
4. 4 Drink, drink and drink again. The importance of getting enough fluid is hard to overestimate. Timely replenishment of fluid loss is necessary not only to maintain good physical shape, but also to maintain health and safety.Drink 110-220 ml of water every hour for at least two days leading up to the race, and eat foods rich in electrolytes, such as bananas and salted pretzels. Drink 450 ml of water a few hours before the race.
   • Do not "drink" before the race, otherwise your body will not have time to absorb all the liquid, and you will feel heaviness in the stomach.
5. 5 Eat a modest, low-fiber breakfast on race day. It is necessary that the food is quickly assimilated by the body, providing it with the necessary energy. Light foods like toast with jam or peanut butter, oatmeal with fruit chunks, or a muesli bar with yogurt are good choices. Have breakfast 2-3 hours before the race.
6. 6 Wear light clothing. Your body temperature will rise as you run, so dress as if outside are 5-8 degrees warmer than you actually are. Clothes that are too warm will cause overheating and excessive fluid loss through intense sweating.
7. 7 Warm up well with a dynamic approach. According to some studies, doing just one classic warm-up consisting of static stretches can reduce your effectiveness. It is necessary to combine light stretching of the muscles with "dynamic stretching", that is, simple exercises aimed at accelerating blood circulation and warming up the muscles.
   • Run a light jog for 10-15 minutes, gradually building up your speed.
   • Stretch each muscle group slightly, holding the stretch for no longer than 10 seconds.
   • Jog again for 10 minutes.
   • To warm up individual muscles, perform 3-5 forward lunges, squats, jumps and jumps.

Method 3 of 3: Warming Up Properly

1. 1 Jog for 5-10 minutes. Regardless of how long you train, you should prepare for intense exercise. Your muscles take a certain amount of time to warm up and gain elasticity - this will increase their response and help prevent injury. Start your warm-up by jogging at about 40-50% of your normal speed.
2. 2 Jog in a spot with high knee raises, shin splints, and shuttle jogging. These jogging-like exercises will help you stretch the corresponding muscles and prepare your legs for running. Do each of these "dynamic" stretching exercises for at least one minute. You can also jump in place.
   • Raising the knees. With each step, raise your knee to pelvic level.
   • Overlap the shins. Raising your back leg, bend it more at the knee and take it back, reaching with the heel to the buttocks.
   • Shuttle run. Turn to the side and take 3-4 steps. Then turn on your front leg in the opposite direction and take 3-4 steps, and so on.
3. 3 Warm up your pelvic muscles. While these muscles are often overlooked, they need to be flexed for smooth running movements. To do this, turn your hips out and in.
   • Turning the thigh outward. Raise the front leg bent at the knee to the level of the pelvis and slowly turn it to the side, turning the head in the opposite direction. Repeat with the other leg.
   • Inward turns of the thigh. Raising your hind leg, bring it forward and, standing on one leg, turn to the other side. Repeat with the other leg.
4. 4 Extend your quadriceps and glutes with forward lunges. These muscles play an important role in running, especially when going uphill. Warm them up with forward lunges:
   • Take one foot forward, bending it 90 degrees at the knee.
   • Press the toe of your back foot into the ground.
   • Sit down with your hips bent and keeping your front leg bent at a 90-degree angle.
   • Keep your back straight.
   • Bring your back leg to your front and take a step forward, repeating the exercise.
   • Lunge 10-15 times with each leg.
5. 5 Stretch joints and tendons by doing bends and twists. As you exhale, bend forward and touch the ground with your fingers.Straighten up and bend back, sticking out your stomach. Make several turns to the right and left, turning in the pelvis, then bend to the sides, continuing to stand in one place. This will stretch the muscles and joints of your spine, preparing them for running.
6. 6 Avoid intense static stretching. These are the so-called "grip and hold" stretches. Many studies have shown that in fact, static stretching has a negative effect, leading to the rupture of muscle fibers. After warming up, do a few light 10-15-second stretches only for those muscles that have not been sufficiently stretched.
   • Stretching should never be painful, so don't overdo it.

Tips

• On your training runs, keep track of your time and record your progress to see if you are making progress.
• Listen to energetic, mood-setting music before exercising.
• You can listen to music while jogging.

Warnings

• Be careful not to have ankle pains and muscle sprains. Warming up is very important to prevent such damage and injury. If you feel more pain after running, see your doctor.