Running: Before,During and After

Let me start by saying that I am by no means an expert on this subject. There is plenty of content available on the internet written by expert runners,sports nutritionists and amateur runners that provide rich information to help you get started and become a better runner.

Running is one of easiest sport anyone can be a part of. After all, you know how to run without anyone teaching you. However, it is an impact sport and if you are serious about running as a means to get fit, make sure you understand and follow some basic rules to avoid break down or injury.

Based on my learnings, I have compiled a list of things to follow before, during and after long runs that could be useful if you are a beginner.

Before the Run

1. Wear comfortable clothes for the run. Our body generates a lot of heat and this causes friction in certain areas. It is important to provide breathing space to avoid overheating and friction related burns.

2. Use running shoes. Running shoes are specifically designed for the purpose. It does help improve the running experience by reducing stress on toes,ankles and knees. It certainly improved my endurance and speed.

3. Don't run when you are un-well. There will be times when you have a planned run and you are unwell. Resist the temptation to pop pills and start running. Giving our body rest and time to recover is more important than sticking to the plan.

4. Always start with a Warm up. A full body warm up is important to ensure that muscles are ready for the run. Simple routines that start with head and ends with ankles and toes can be followed. On the spot jogging followed by a couple of jumps should get your body warm enough to start the run.

During the Run

1. Get your posture right. Look ahead, don't look down. Relax your shoulder, but don't let it drop. Don't swing your upper body from one side to another. Keeping this posture intact no matter how fast or slow you run is important.

2. Don't forget to breathe. Keep breathing throughout the run. Breathe in steady intervals to give you a rhythm. Break the rhythm with a long breath when needed.

3. Run at a steady Pace. Always remember that long distance running is about covering the distance. Don't try to run fast and then slow down when you are tired. Run at a steady pace,  keeping your rhythm intact. This helps improve your endurance. You could increase or decrease pace during different stages of the run depending upon your strategy. However, once your pace is set, try running in the same pace.

4. Slow down when required. Sometimes you may feel tired or your legs ache or you are out of breath. Do slow down when this happens. Avoid stopping a run and see if you can cross the pain barrier or get your breathing cycle back. You will be surprised how fast your body adjusts itself. Doing this a few times helps train the body and mind to overcome the pain. This has helped me to increase distance in a single run.

5. Know when to stop. If you cannot resist the pain or feel dizzy, stop the run immediately. Otherwise, you could seriously injure yourself. It is far more difficult to restart runs after injury layoff than to come back the next day and retry.

After the Run

1. Always cool down after a run. Just as warming up is important before the run, cooling down is important after the run. Start with a slow walk after the run until your breathing returns to normal and then sit down and stretch your muscles. Don't stop abruptly at the finish line or target distance.

2. Avoid Dehydration. Drink plenty of water after the run. I avoid drinking water during the run as much as possible. However, when running longer distances (over 5k), I prefer to carry a small bottle to keep myself hydrated during the run.

3. Beware of Muscle Burn. Whilst we think that running helps burn fat, it also damages muscles. Take protein rich drink after a long run. Typically, I take it within 20 minutes of completing a run.

Having said this, you know your body better than anyone else and everyone is different. As a result, what worked for me may not work for you. You have to learn from your own experience and apply what is right for you.


Happy Running!


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