While it may be difficult for some people to run, we can make running easier by choosing the right clothes and equipment that will make it easier for you to exercise well in different settings. Let’s keep practicing this sport.
1- Choose the right shoe for running
The right running shoe not only functions as your comfort but is designed to fix weaknesses and glitches in your feet. There are 6 steps to review together:
– Contact the sales staff at the sportswear stores to determine the shape and nature of your feet, how curved they are and whether they are flat or not.
– Take measurements of your feet standing and not sitting, it is not enough just to tell the sales staff in stores just your feet size, age, pregnancy, and previous injuries may affect your size and how it suits you. It is important to know that your running shoes prefer to be half a degree larger than your proper size because with sweating and running your feet may swell a bit.
– The sales officer may take a look at your current shoes, to make sure that there are no back or side supports for your shoes or special specifications for shoes in terms of specifications (Cup / lie down) for your feet (Supination / Pronation).
– A running analysis may be conducted on the running devices, to show the nature and style of the greek, where the sales officer monitors how you land on the ground during the run and whether your foot tilted internally or externally during the run.
– You can provide the sales officer with some information about the nature of the land on which it will be conducted, whether it is asphalt, tartan, sandy, rocky or wet. It can also ask you whether your running goal is training, short races, or a long-running marathon.
– When you buy shoes, instead of walking inside the store, you can ask the sales officer to run it a short distance inside the store, so to test its efficiency and suitability. After purchase and within the first five days you should test the shoe to make sure it does not cause any pain in the joints of the leg and leg, or any ulcers, pimples, numbness, or tingling. In such cases, you can communicate with the shoe company or the store that created it for you and inform them of the problem and discuss how to solve it.
When you choose a good, comfortable and comfortable shoe, you don’t have to go through these steps again. You can re-order the same specifications, and specialists recommend replacing the shoe every 300-400 miles (475-650 km) running.
2 – Running in hot and cold
There are important tips for running in hot climates such as:
– Keep the body hydrated and hydrated well by drinking adequate amounts of water.
– Choose the right clothes, light and loose.
– Try to avoid running at noon 10 am – 4 pm (you can run either early morning or night).
– Take into account the weather conditions and humidity, if it is too hot or humid you can delay it to another better day.
– You can use cosmetics and sunscreens.
– You can spray some water on your body to reduce body temperature.
– You have to notice your body and nature, if you feel dizziness or dizziness, or loss of focus strange, you should stop and drink water and sit in the shade and then ask for help if necessary.
Running in cold climates has slightly different arrangements:
Running in the winter does not require you to spend most of the time on treadmills in warm places. Sports companies have created clothes of a special nature to protect you from the cold weather, but they allow you to sweat and your skin to breathe well. But there are some precautions you should take:
– Head and neck
Cover your head and neck, as humans may lose a lot of heat through them. Depending on the degree of cold you can use what suits you: thermal caps, neck protectors, face masks, lotions used to protect lips and skin such as Vaseline.
– The upper half
We also mentioned that companies have created suitable clothing that protects you from the cold weather, and also allows your skin to breathe and sweat. It is important to wear different layers depending on their function so that you can run well:
A – This layer adopts different techniques according to each company, but what combines it helps in the evaporation of sweat quickly, keeping your body dry and warm.
B – an insulating layer… It is the middle layer and its goal is to isolate the heat so as not to infiltrate the cold weather to your body, preferably worn in the high-temperature atmosphere. They are often made of fleece or polyester, or refractory materials.
C – anti-water and anti-wind… The outer layer and designed in a way that prevents either the leakage of water or cold air, or both to your body, but at the same time allows the leakage of excess heat and sweat to the outside to maintain moderate heat to your skin as it keeps dry.
D – gloves… Your body may lose by hands 30% of its temperature, hence the importance of wearing gloves in cold weather.
– Lower half
The lower half of its layers differs from the upper because running depends heavily and essentially on the legs, so there is no need to wear the same number of layers we wear in the upper half.
Regular running pants or tight and tight trousers. They are made of certain materials that allow the skin to breathe and maintain its heat. We may wear an extra layer if we are running in temperatures below 10 ° F (12 ° C).
B- Shoes… It is important that the shoes keep your feet warm and dry, you can use more tight shoes, and in the case of rain, you can use shoes that prevent water leakage, as well as when running on ice there are special shoes to prevent slipping.
C – socks .. Avoid wearing cotton socks (either in cold or hot), because they absorb sweat and do not get rid of it quickly so keep your feet in a wet state, which facilitates the occurrence of blisters, ulcers, or fungal infections. It is preferable to use socks made of acrylic material, or contain modern tissue techniques that get rid of moisture quickly, or even wool in the harsh winter (especially since there are modern varieties of wool can dry quickly). If you have to wear thick socks, consider your shoe sizes so that they are slightly wider.
3 – attention to several running
There are some accessories that may be useful to you and make running easier, such as:
– Sports watches .. which may help you in calculating the duration, distance, and rate of running, as they sometimes contain (GPS) to determine your location and direction.
– Running belt… It helps you to keep your identities and necessary cash, mobile phone, and keys.
– Mobile phones and their applications… Which may be useful in calculating the rate and distance speed, how you can communicate with other running groups to encourage you and share their achievements in running.
– Sunscreen… These are products that may paint the face to protect you from the sun, or you can simply wear a headdress to do the same task.
– Water bottle .. If you will run for more than 30 minutes, it is important to take a bottle of water, to keep your body dewy and moist.
4 – attention to eating and drinking understand your fuel for running
One of the most important questions that beginners in the running field ask is what is the right food and drink? What should I eat before and after running? Is drinking while running useful or not? There are many people think that eating before running may cause stomach pain or muscle strain in the side abdominal muscles. But they’re also worried about their fuel in running. If they don’t eat or feel hungry before running, how can they run efficiently?
The truth is that when you run, you should not be hungry or feel full. You don’t have to eat right before you run, but running and your stomach empty can make your strength swift and feel tired shortly after you start.
* Is drinking important before running?
Some people may think that drinking water only after running, but this is not true Valtruih be before and after running. Before running, especially long distances of more than 8-10 miles (12-16 km) prefer to drink sufficient amounts of water or non-alcoholic beverages in the few days before running, and the sign of perfusion is to urinate at least 6 times a day pale yellow urine.
Of course, you should avoid alcoholic beverages, because, in addition to losing fluids from your body, they have a detrimental effect on your sleep and lose concentration during running. An hour before your run, try drinking 16 ounces (≈0.5 liters) of water or non-caffeine-containing fluids. Just before you run, you can drink 4-6 ounces (120-180 ml) of water. Do not exceed the amount we have mentioned so as not to fill your belly fatigue during exercise or have to enter the bathroom while running.
* What to eat before running?
Choosing what to eat before you run is important, as some foods may force you to go to the nearest bath while you are running and make you uncomfortable throughout your run. Therefore, it is best to eat starchy / carbohydrate-rich foods (they are easy to digest), and stay away from foods that are high in fat, fiber, or protein. Before running, you can eat cakes with peanut butter, cheese sandwich with turkey slices, oats with different berries, bananas with a slice of energy candy, or a dried cereal bowl with a glass of milk.
The best times for such meals are one and a half to two hours before exercise, or a light meal 30 minutes before running. If you decide to run on a completely empty stomach, it should be a short run. If you want to run in the morning, you don’t have to wake up too early for a meal two hours before you run. All you need is a light meal.
If you decide to run in the evening, where many hours have passed since lunch, and the dinner is not over yet, you can have a light meal of no more than 100 calories an hour before running, such as a cup of low-fat frozen yogurt, an apple with a piece. Low-fat cheese, or some biscuits (equivalent to 100 prices).
* Before running, try to avoid certain foods and drinks such as:
– Fatty foods
High-fat foods, such as french fries, creamy cheese, burgers, bacon, and processed meats, are slow to digest and you will feel that your belly is full throughout your run.
Avoid coffee and caffeinated beverages, such as black tea, cola, and energy drinks.It can cause stomach problems during your run.
– Dairy products
If you have lactose intolerance, dairy before exercise can cause stomach pain and discomfort, preferably not in the 24 hours prior to the exercise.
* The safest foods to run:
~ Carbohydrate derivatives: pasta, white rice, and plain cakes are good choices, although these diets are less nutritious than whole grains for example but are easier to digest.
~ Low fiber fruits and vegetables: such as zucchini, tomatoes, olives, grapes, grapefruit.
~ Frankincense substitutes: such as soy milk, rice milk, and almond milk, are safer and do not contain lactose sugar difficult to digest. You can also try yogurt and yogurt, which contain acidic bacteria useful indigestion.
Just as the duration of digestion varies from person to person, you should test it out and see what fits your body and what foods are right for you. If you are going to do a different exercise such as long-distance running, you should test it before the day of running to see what works best for you and help you complete it without feeling hungry or running tired.
* Do I need some more during running?
The base is simple, drink when you feel thirsty. Scientific evidence says that drinking when feeling thirsty during running certain weakness perfusion and dehydration, and it also prevents excess perfusion alone which may cause us a lack of sodium salt (and the lack of sodium salt in the body as a result of the body’s storage of large amounts of fluid in excess of the need for the body).
If we consider the improvised base of experience and the approximate measurement of lost liquids, the body needs 4-6 ounces of fluid (120-180 ml) of water every 20 minutes. Runners who experience a mile (1.6 km) speed in less than 8 minutes should drink 6-8 ounces of fluid (180-240 ml) of water every 20 minutes.
If the running time is more than 90 minutes or more, the runner should drink sports drinks (containing a mixture of water and necessary salts such as sodium and others as well as some carbohydrates that are easy to digest and break). Usually, the racetrack has a water and beverage service for you. There is no need to carry it with you while you are running. If you do not have this service or you are in a public place, carry a small bottle of water in your hand.
Humans may vary in the amount of sweating they produce during an effort depending on the rate of burning, body mass, and air temperature. There is an estimated method to calculate the rate of sweating by weight before and after exercise for a certain period and calculate the loss of fluid and thus know the amount of fluid you need.
For eating, the estimated calculations say that your body needs 100 calories an hour after running and then 100 calories every 40-45 minutes depending on your weight and speed. If you run for more than 90 minutes, your tamping problem may occur. Your body will need some carbohydrates to move forward in a race or run.
The importance of sports drinks, as well as energy gel (easy-to-digestible gelatin), is shown. The advantage of the gel in the ease of eating during running, but the disadvantage is that it needs to rinse with water and wash your mouth or else the remnants of sugar will remain stuck in and around your mouth. There are other forms such as “chewing gums” and small energy candy bars. You have to choose the right one for you, the nature of your body and the possibilities available.
* What about the meal after running?
Meals vary depending on your goals of running, do you target slimming, weight gain, muscle building, strengthening endurance, fitness (self-improvement and heart condition). Running sports are violent sports that burn amounts of glycogen stored in the muscles, to provide you with energy during the run, and when you sweat you lose a lot of fluids and salts, such as sodium, potassium.
Running also contributes to the breakdown of some muscle cells and fibers, which the body will need to rebuild. Rebuilding cells and fibers can be easy if you run for short or medium distances. Once you eat and rest, your body starts to regain strength and build up its cells again. However, the problem may be long-distance running, which requires concentrating on eating certain types of food as quickly as possible, and it is necessary to compensate for fluids lost from sweating during running.
Studies say that the best time for the muscles to receive the necessary compensation to restore the glycogen stock lies in the first 30 minutes after the exercise, the theory says that if you eat as soon after running a long distance, you alleviate muscle pain later.
As for the types of food you prefer to eat after exercise, understand carbohydrates and protein, this compensates for glycogen lost from the muscles, and then your muscles can repair the lost cells and fibers damaged by running.
There is no solid rule or clear line of how much to eat after exercise, but there are general rules. According to the International Association of Sports Nutrition, each pound of weight (0.453 ≈ 0.5 kg) needs 0.14 – 0.23 g of protein, for example, if you weigh 130 lbs (≈60 kg) requires 18.2 – 29.9 g protein.
For carbohydrates, the easiest form of carbohydrates consumed by the body is glucose sugar.It can be considered fuel for running. You can choose foods with a higher diabetes index, such as sweet potatoes, bread or pasta made from whole grains, and of course the best healthy is fresh fruits and vegetables. If you combine one of these types of carbohydrates with 3 ounces (85 g) of chicken breast/turkey, a salmon slice, or a large egg, you have a balanced and beneficial meal for post-workout recovery.
There are also fast food interfaces that can also help you if there is not enough time and conditions for a full meal. You can eat one of the energy bar slices produced by nutrition companies, and you can choose one of the types of carbohydrate to protein ratio is 3 to 1.
Other examples of these snacks include cakes with peanut butter/almond butter, protein drink (Protein shake), fruit like bananas, or iced yogurt. It can add a little cinnamon or ginger to the meal to give you a higher nutritional value, and may also reduce muscle pain.
Some runners may feel some nausea after running, and the best remedy for this is to drink a cold cup of milk chocolate mix, in addition to the fact that this drink is refreshing and delicious, it contains ideal amounts of carbohydrates and protein, as it contains B vitamins. But our advice is not to eat large amounts of food in general after exercise, you will increase the amount of calories, which will accumulate in your body later.
The most important post-workout point is fluid replacement. Make sure you’ve recovered your lost fluids while running by drinking enough water. Water is enough to make up for fluids if your greek is less than 90 minutes long. However, after running for long hours, it is best to drink sports drinks that are necessary to make up for lost salts as well.
To make sure you have enough fluids, you can measure your urine color as you enter the bathroom the next time you drink water after running.If the urine is light yellow (such as light lemon juice), this is a natural color and means you have drank enough. If it is dark, it means you need to drink more water.
5 – attention to ways that motivate you to move forward and continue to run
– Start with your personal race .. Choose one of the races you participate in each year, and encourage your friends or family members to participate in it too. This will require you to train regularly until the race is in place and will motivate you to run.
– Be ready .. Always keep in your closet a suitcase with sportswear and sneakers, if there is an unexpected chance of running you can seize it even if this only for 20 minutes, you will definitely be better than nothing.
– Pay on the first day of the week (Sunday / Monday): the start of your week in sports always keep you active and motivated to exercise during the week, as the first working day of the week rarely encounter a social event or invitation from one of your friends for food.
– Adopted a beginner in running… It is very popular and motivating to find one of the enthusiastic beginners running, which in turn will be enthusiastic about this. You can help him, give him some tips and teach him some basics of running. Its success and continuity will also motivate you to continue.
– Pay in the morning .. When you run early, you feel that you have got two more hours a day. Feeling that you have to run in the evening, especially after work, can be a little heavy for some, and this will help you continue.
– Take a break to rest. Breaks are very important in your running program to keep you always encouraged. Your body needs to stop and breathe in order to regain strength and continue running.
You have to choose days of the week that are free of running to rest a little and recover from your run from the previous days, so he has the ability to run well in the following days. Choose two or three days a week to rest, and make every four weeks a break week. You can also diversify between sports, such as walking, cycling and swimming. This is a variety of different body muscles and does not put a strain on your running muscles alone.
– Be innovative: you may feel bored and exhausted if you exercise the same daily. So try to diversify into running exercises, such as changing running tracks, or setting up some challenges, such as climbing a hill or a high street during a greek track and so on.
– Make your inspiration always present .. Surround yourself with stimuli and incentives for running, and the owner of your fans on this, put a book or magazine about running on your breakfast table, put a picture of you taken in a race on your desk or on your computer or mobile phone or even On the home refrigerator to be encouraging you to continue, share on social media words and excerpts talk about the benefits of running and motivating it.
And remember that running is just a series of arguments and conflict between part of your mind wants you to stop, and another part wants you to continue and go, if it was easy to run without challenges, it could not give you the change required for your life, thinking and health.