Running is mostly used to lose weight and to also keep fit. There are also importance things we should do before, during, and after race.
Before the Race
The ideal is to consume foods rich in carbohydrates with a low glycemic index, that is, carbohydrates slowly absorbed by the body. Thus, they will be released gradually during the race, avoiding hypoglycemia (drop in the blood glucose rate). To avoid the risk of feeling hungry at the time of the run:
- Eat a fruit (banana, apple, or papaya are ideal) 15 minutes before training.
- Do not eat heavy foods that are difficult to digest.
- Wear light, comfortable clothing, and running shoes.
During The Race
During a run, the heart rate (HR) should be between 60% and 75% of the maximum HR, estimated at 220 minus the person’s age. This way, you are less likely to experience joint and muscle pain after exercise. Find out more information on interval exercises.
The training starts with light to moderate walks that will increase the pace of your stride over time. After a while, run for a few minutes and then return to the pace of the walk. Rest for a minute and repeat the process, speeding up again.
The time of the race will depend on the capacity of each one: the important thing is not to overdo it. The ideal is to have sessions of 30 to 45 minutes, 3 to 4 times a week.
The greater the intensity of your exercise, the greater the amount of oxygen you need to inhale. In other words, you end up having to “put the air in” in as many ways as possible (through your nose and mouth). As your fitness level improves, you will be able to breathe more easily, at speeds that were previously needed to gasp. Inhale twice through your nose and exhale three times through your mouth, according to the pace of your stride. As physical fitness improves, concern for breathing may take a back seat.
After The Race
After the race, it is essential to do stretches to avoid injury. In addition, liquids such as coconut water or water with lemon should be drunk to hydrate the body and eat a light meal to replenish lost nutrients.
Beginners In The Race
The start should be slow. Start the activity with walks. After a while, step faster and then start the race. As your fitness is not good, run for a maximum of 1 minute. Then go back for a walk, rest well and run for another minute. This can be done three times a week for 20 minutes. After acquiring the habit and when your physical condition is better, it can increase to 30 minutes or 45 minutes. It is important to add weight training someday of the week to strengthen your muscles and make running easier. There is no need to run every day.