Common
sense should see that you are able to exercise without
any real problems. Listed below are some of the more common
precautions to take.
Stretch
Everyday
The more you exercise and run the more prone you become
to muscle imbalances. The lower back, calfs and hamstrings
can become tight and inflexible while the shin, quadricep
and stomach muscles become relatively weak. Stretching
will help counteract this.
Drink
Plenty
Water
is a good drink to take. Once you get used to taking fluids
and exercising then you can try different sports drinks.
Drink more when it is hot and humid and a rough guide
is small amounts approximately every 20 minutes.
Eat
Properly
Eat
regularly and sensibly. Don't skip meals and try to leave
at least three hours before your run, If you run soon
after you eat you may risk stomach cramps and maybe diarrhoea.
Going to the toilet before you exercise may help.
Second
Wind
Wait
for your second wind. After approximately 10 minutes and
a small rise in body temperature (approximately one degree)
the blood starts to flow to the working muscles. When
this occurs you start to sweat lightly. Run slowly until
this point, then start your training session.
Plenty
of Sleep
You
may find you need extra sleep during heavy periods of
training. Be sensible and make sure you get at least your
normal quota.
Correct
Clothing
Different seasons require different clothing. In cold
weather use several light thermal layers rather than large
thick layers. In hot weather use light breathable layers
if you can. A synthetic fiber is a good alternative to
cotton.
Injuries
If
you become injured do not try to run through the pain.
If your body hurts then something has gone wrong. There
are many reasons why injuries occur so seek help. When
you are injured try other forms of exercise that do not
affect your injury.
Running
at Night
When
running at night try and wear something bright and or
reflective. Also if possible run facing the traffic.
Training
Try
to vary the sort of training you do. This can help stop
injuries and also stop you getting stale. Last but not
least remember it is for enjoyment as well as fitness.
