We all know that spring is the best time for change. Thus, the spring season has already come and many people began their fitness journey. What about you? Have you already begun to improve yourself? If so, we have prepared interesting and useful information for you.
Most people prefer running as part of their weight loss workout and not only. Running is a great way to get the body into shape and improve overall health. However, there are many nuances about running that most of you are doing wrong. This is exactly what we would like to talk about.
Some people during the run feel heaviness in the legs, as if their legs are made of concrete. You should know that this is not the norm. You should enjoy your workouts without feeling bad. Unfortunately, most people do not follow simple rules for effective running. You should know that the better you treat your body before and after workouts, the better you will feel.
Today, we would like to present you with a list of 10 tips on taking care of legs in-between running workouts. You should make these little steps your daily routine, and you will notice positive changes soon. Keep reading to see our useful tips for your running workouts!
#1. You must eat before running to get the most out of your workout. Do not forget that your body needs time for digestion, so you should eat at least 3 hours before running. In case you didn't have time to eat, you can try a small snack. An excellent option for a small snack is a banana, a few spoons of peanut butter or honey, or a handful of dried fruits.
#2. We all know that people should drink plenty of water throughout the day. However, many runners forget to drink water before running, which can lead them to dehydration. You must remember that you need to drink at least 8 oz. of water a half hour before running to prevent dehydration. Do not forget to take a water bottle for running workout.
READ MORE: 9 home remedies for gray hair
#3. Before each run, you must warm up. 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.
#4. Never start running too fast. You should start your run with relaxed and easy steps. Step by step, and then you can slowly increase your pace. Running too fast can lead to soreness in the legs.
#5. You do not need to constantly run in the same shoes. After running 500 miles, you can feel that mid-soles are too compressed to return to their original shape between runs. So, do not forget to replace your running shoes regularly.
#6. After running, you need to cool down and stretch thoroughly. This will help lactic acid to be flushed out into your bloodstream and eliminated from your body. The lactic acid is a waste product created by your muscles.
#7. We recommend you take a hot bath after your running workout. This procedure can help you to warm the muscles and relax them back into their normal shapes. If you do not have the opportunity to take a bath, you can take a shower, since it is also very effective for your legs.
#8. You should do “leg drains”: lie 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 this immediately after stretching or after your bath.
#9. After running workout, you should eat for an hour. We recommend you eat a solid protein meal with a hearty green salad and fresh vegetables to rebuild your muscles.
#10. Do not forget to drink plenty of water during the day (in the morning, afternoon and evening). Before running, during running and after running. 8 to 10 glasses of water spread throughout the day will replenish the fluid lost to exercise.
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
Please share this with your friends and family and let us know what you think in the comments below.