How to Prepare Yourself to Begin a Running Program

Running Woman

Preparation for Running: good nutrition intake

You want to make running your endurance to work or simply maintain your shape? Perhaps you plan to deepen your ability to running competitions for different levels? You will need force to ensure the race, but it is out of the question to eat everything you get your hands on. Then you should give priority to eat proteins, carbohydrates and many vitamins. For protein, eat white meat such as fish or chicken. For carbohydrates, the rice and pasta lovers will be delighted because these foods contain a lot. And there are plenty of vitamins in eating fruits and green vegetables. Many professional runners drink three liters of water before a workout and a liter after it. Obviously, you can drink a little less if your race is not particularly strong. Try to drink only when you are thirsty because that means you are already dehydrated, which is very favorable to many problems.

Preparation for running: a specific warm is essential

Like any physical activity, running requires a warm quality whether it is a workout or competition. But in addition to the basic warm-up exercises, suitable for all sports, who are ready to run should seek some muscles more than others who avoid sweating and other muscle and joint injuries of all kinds. The warm-up is based on the technique of muscle recruitment and chest down, but also need movements accented to the muscles by running. Always start with a little jog for ten minutes and then perform exercises soliciting hamstrings, the muscles at the back of the thighs. Trot on the spot by joining the heel to buttocks. Along the muscles in front of thighs raise the knees toward the chest and the pelvis forward by putting on tiptoe. Perform the following major strides with your legs straight up. For this exercise, the body should remain straight. Finally accelerate a short race of 30m and stretch with some stretching exercises. Each series of movements requires a recovery time equal to the time of effort that is to say that if you make a move for 15s, recover for 15s. You should follow the above diet and exercising facts before you start for running.