Run your way to Good Health

Start and build a running regimen -- a new healthy routine that will not only develop your well-being but help you achieve your ideal wellness goals.

Why should I go for a run?

Running is known for its various health benefits such as stronger bones and muscles, better control of blood pressure, strengthened stamina, decreases risk of heart disease, diabetes, dementia and symptoms of depression.

Marathon have been dominating the streets making it the latest craze among people and sports enthusiasts. Before slipping on your running shoes, equip yourself with these helpful tips for a safer and blissful run.

BEFORE RUNNING

Always stretch

Stretching, especially 15 minutes before running, can improve your rate or motion and lessen incident of injuries.

Drink water

Fill up with 16 to 24 ounces of fluid an hour before running and avoid consuming caffeinated drinks. Consume 4-8 ounces of water to make sure that you are rehydrated through out your run.

Check your gear

Make sure your shoelaces are tied and are tight enough to last the whole run. Always bring your identification card with you. Your ID is the best source of information incase of accidents.

WHILE RUNNING

Mind your position

A runner should be in a relaxed frame and should use his/her core to keep posture upright and stable. To avoid tension build-up on your arms, shoulders and neck, keep hands at waist level preferably at 90 degree angle with elbows at your sides. Avoid tilting your chin up and scrunching your shoulders. When coursing down a slope keep your body perpendicular to the road or trail. Avoid the urge to lean back for it will add pressure to your body and slow you down. Do not slouch, instead swing your arms and legs to maintain a relaxed stance.

Avoid distractions

As much as possible, lower down the volume of your iPod and mp3 while jogging especially near busy streets. Keep in mind that you should be 100 % alert with your surroundings to avoid accidents. If you want to overtake a fellow runner say “runner overtaking” or simply “overtaking” out loud so the runner before you will be acknowledged.

Watch your pace

Pay attention to how your body feels. If you feel exhausted while running, it is best to slow down and lessen your running route or distance. If you feel that your pace is no longer challenging, try to speed up.

AFTER RUNNING

Refuel

Rehydrate with water or sports drink while you run. Your drink should contain electrolytes, an important element found in fruit juices, tomato soup and many fruits and vegetables, that replenishes body fluids. If your urine is yellow, it means that you have to rehydrate more.

Cool down

Stretch your muscles lightly for at least 8 seconds after long periods of strides. This will ensure that the muscles are conditioned. Do not over stretch from the point where you begin to feel tightness in the muscle for this might cause tearing of ligaments.