How to Start Running Today

[su_box title=”5. Hydrate before your run” style=”noise” box_color=”#fff” title_color=”#2e383f”]Just one cramp can be enough to kill your momentum and motivation. “Cramps throughout the body (especially legs) are often a sign of dehydration,” explains Corkum. But guzzling a gallon of water mid-run isn’t a quick fix. “To avoid cramps, hydrate well all day.” And if you get one of those annoying side stitches, it’s probably caused by poor breathing patterns. “Focus on breathing out hard, and within a few minutes the pain will go away,” says Corkum.[/su_box]

[su_box title=”6. Stretch after your run” style=”noise” box_color=”#fff” title_color=”#2e383f”]All those fancy lunges and twists might make you look like you know what you’re doing, but apparently, stretching pre-run doesn’t do much good. “In fact, some research suggests that static stretching cold muscles can cause damage,” says Corkum. Warm up with an easy five-minute jog or brisk walk, then cool down the same way. But, “after your run, it’s very important to stretch your warm muscles,” she advises. “Focus on stretching your calf muscles to avoid shin splints, and stretch your IT band (along your outer thigh), quads and glutes to avoid common running injuries.”[/su_box]

[su_box title=”7. Give it a rest” style=”noise” box_color=”#fff” title_color=”#2e383f”]Now that you know how to do it, don’t overdo it. “Rest is necessary for your muscles to rebuild stronger and for your body to adapt to the demands of running,” says Corkum. “I recommend new runners stick to a schedule where they run three to four non-consecutive days per week.” And about thirty minutes after your runs, refuel with a high-protein snack—it will help jumpstart the recovery process and make it easier to get back out there. Corkum’s picks: Greek yogurt, protein shakes and chocolate milk.[/su_box]

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