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5 worst things to do before you run

January 14, 2013
What to avoid doing before a run.

In life it seems like we are constantly being told what we should do. We should get a work-life balance, we should exercise regularly and we should get eight hours sleep. So, once you’ve hit a certain stage in your running career it can feel as though you have heard everything and that there is no advice left for you. Well, here we’re going to tell you what you should not be doing and let you in on the five worst things to do before a run.

Do not eat too close to your run
Naturally, us runners are obsessed with time. So when it comes to eating, keeping an eye on the clock shouldn’t be too hard for you to master. Ideally you should not eat anything for two hours before you run. If you do eat this close to your run you may end up giving yourself cramp or nausea. If you run after work or in the evenings then not eating during this period should be fine.

However, a problem arises if you like to run in the mornings. If you are one of those early morning runners then the best solution for you is to postpone breakfast and instead fuel up using a protein shake. Remember though, after your run you need to refuel and eat your breakfast.

Do not perform a static warm-up before your run
Hopefully you don’t completely skip a warm-up before your run because, as you know, not warming-up means that you are not as flexible, that you may feel sore after your run and you may not recover from your run as quickly as if you had warmed up. However, if you do warm up make sure you are not doing a static warm-up. Prior to running you should instead do a dynamic warm-up.

This means doing exercises like lunges, arm swings, leg swings, ankle bounces and some gentle jogging. Doing a dynamic warm-up using some of these exercises will help to improve your run because a dynamic warm-up reduces muscle friction and in turn this can help you to pick up speed when you first start to run. You never know, this dynamic warm-up might help you to get that PB you’ve been chasing.

Do not eat a salad before your run
Obviously salads and veg are a good option if you want to fuel your body healthily or if you are trying to trim down. However, eating veg and salads that contain high-fibre foods, such as broccoli, cauliflower or cabbage can cause you some difficulties when running. This is because these high-fibre vegetables are difficult to digest and during your run you might find that these foods are causing you some serious discomfort.

Also, although healthy, a salad made up purely of vegetables does not contain the carbohydrates you need to fuel your run.

Do not drink too close to your run
As you know, drinking is important and the last thing we want to do is to tell you not to keep hydrated. Yet if you’re going on a long run, say eight miles plus, then it can be wise to drink a pint of water an hour before your run and then stop drinking. Not drinking too close to your run will help you because it means you won’t need to stop to go to the toilet.

To make sure you stay hydrated, drink small amounts regularly throughout the day. When at work make sure you always have a glass of water in front of you, or if you are out and about carry a bottle of water. If you want to know if you are hydrated or not you should look at your pee when you go to the toilet. If it is clear in colour then chances are you are not dehydrated.

Do not drink orange juice before your run
Although keeping hydrated is a good thing to do before your run, consuming drinks that contain lots of sugar such as juices, fizzy drinks or gels will cause you issues when running. Some people use these drinks to give themselves an energy boost, yet sugary drinks will cause your energy to dip.

As well as energy dips, sugary drinks can also cause you to have acid reflux, which can be painful and will most likely disturb your run. Citrus drinks that are high in sugar are the most likely to cause you this discomfort. - sumber