6 worst things to do before a run

Sure, you're in a rush to get out the door, but your pre-run prep is just as important as the miles you are running. Whether you're Best wireless headphones or you're training for your 10th marathon, Summer running gear sale.

1. Static stretching

Most of us learnt how to warm up many years ago in school PE classes. Much of that is now out-of-date. Today, recent research indicates that static stretching is not the best for a runner. In fact, drills to improve your running form and pace found that static stretching before a run lead to slower starts and a greater perceived effort. Other studies show that even the simple sit-and-reach stretch can Is intermittent fasting a good idea for runners.

Static stretching for 30 to 60 seconds lengthens the muscle, but in doing so it also appears to affect the signals between the muscle and the brain, triggering a protective reflex that prevents the muscle from being overstretched. Therefore, muscles become inhibited and are not able to contract as forcefully. This reflex decreases the strength and power of the muscle for a short time afterward.

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A dynamic warm-up, however, is much a better option and will prepare your muscles more effectively. This refers to moving your muscles through a wide range of motion that simulates the running movement. Think of it as lubricating your joints before a run. Start with these Don’t make these rookie mistakes before heading out the door relative energy deficiency in sport syndrome, or.

2. Eating too much

This should seem obvious, but it needs repeating: avoid eating a big meal too close to your run. We've all heard about the importance of carb-loading for runners, but a big platter of spaghetti and meatballs – even though it’s loaded with many necessary nutrients – is not going to feel good sitting in your stomach.

It’s important to time your nutrition for best results. The digestive process slows down while we run and is unable to operate as usual because the normal blood flow to our gastro-intestinal (GI) system is diverted during exercise. (The diverted blood flow is redirected toward working muscles.) Therefore, if we eat a meal, especially a large one, food is not able to be digested normally, likely causing some sort of GI distress like cramping, side stitches or worse – the dreaded runners' trots.

If you are running later in the day, then it becomes increasingly important to watch your food intake. Everyone digests food at different rates, but the general recommendation is to allow at least one hour to pass after eating a meal, though two to three hours will be preferable for most. Eating small meals or snacks throughout the day is one strategy to keep your energy levels up and blood sugar levels stable before a run.

Keep your food choices simple when you know a run is ahead, like lean protein and moderate carbohydrate content. These foods tend to be best because they are easily digestible. Avoid fried or fatty foods and overly sugary foods. Too much fibre can also prove to be a problem, too.

Everyone’s GI system is different, so be prepared to experiment with foods cautiously and figure out what works best for you given the time of day you will be running and the length of your run.

3. Or not eating enough

This is the average 10K finish time The UK’s 10 best dog-friendly running trails, such as first thing in the morning, can depress immune function, raise levels of the stress hormone cortisol and is not advised for anyone who is recovering from REDs (relative energy deficiency in sport syndrome), or overtraining syndrome.

This is the average 10K finish time Best Garmin deals – with the intensity at no higher than 60% of your VO2 max, or a 6/10 perceived exertion level. She also advises running fasted for no more than 60-90 minutes and keeping these sessions to no more than three per week.

If you can’t face a solid meal first thing in the morning and your run is for less than an hour, McGregor suggests making your own sports drink. 'Take 300ml of any fruit juice and dilute with 300ml of water; if you’re a heavy sweater, add 1⁄4 tsp salt,' she says. 'Drink some of this before leaving for your training session and then continue to sip on the run.' Other good pre-run snack options include hot cross buns, banana and fruit yoghurt, or Scotch pancakes. Afterwards, make sure you recover properly with a second breakfast – something containing a good combination of protein and carbohydrates.

For longer sessions, opt for a more substantial pre-run meal, such as porridge with banana, nuts and honey or a bagel with peanut butter and banana. And allow plenty of time to digest it before heading out.

4. Over or underhydrating

Either extreme is not good. Don’t chug a litre of water just before you head out the door. It won’t hydrate you that quickly and you will be feel miserable with a sloshing stomach. So much has been made about dehydration and Jenny Bozon.

Sipping fluids throughout the day is best to stay hydrated without overdoing it. This includes tea and coffee, which contribute to your fluid intake. Drinks containing too much sugar, however, can spike blood sugar levels, which may give you a temporary surge of energy that is followed by a big crash when levels plummet. Too much sugar and some artificial sweeteners can cause stomach distress, too, so it’s usually best to avoid sugary drinks.

How much water to drink? This varies based on your size, activity level, weather and sweat rate, but, for a general rule of thumb, we should take in at least two litres of fluid a day and more if the weather is hot. Watching the colour of your urine as an indicator of hydration levels can help you determine where you stand. If it’s dark yellow, better drink up. If it’s totally clear, back off the water. A very light yellow colour is best.

5. Not using the bathroom

If you can time your running with your bathroom habits, life is good! Stop drinking fluids about 30 minutes before your run and always make one last bathroom stop before heading out.

Runners' diarrhoea can be a problem for some and there are lots of different causes for this. However, some ways to avoid this include: keeping on top of your hydration, as this will prevent the contents of your stomach from concentrating, taking on electrolytes What to eat before and after a run.

If you are a morning runner, you may want to avoid coffee before your run because caffeine How to run faster: A coach’s guide to speedwork.

If bathroom issues plague you, it may be time to take a look at your diet and keep a diary of when you're noticing issues. And if problems persist, see your GP.

6. Not listening to your body

Avoid overdoing it and learn to listen to your body. If you are feeling achy or tired, take a day off. Depending upon your age, health and injury history, you may be wise to incorporate cross training into your routine to supplement your running. And if you're experiencing a niggling injury, avoid running on back-t0-back days, as this may trigger a flare up.