Make sure you hydrate before your run. Drink about 20 oz (600 ml) of water an hour before running so that it has time to reach your muscles. If you drink immediately before you run the water will still be in your stomach. [6] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source Take large sips of water as you run. Taking large drinks, not little sips, helps liquid leave the stomach faster. [7] X Research source Gulp some cold water (one or two gulps) during your run as needed. [8] X Trustworthy Source Michigan Medicine The University of Michigan’s medical center, which provides patient care, supports research, and educates the public on health topics Go to source Cold water is absorbed more quickly into your system than warm water. [9] X Research source You do not need fancy sports drinks or fruit juices to stay properly hydrated. In fact, fruit juices have been found to cause cramps in runners. [10] X Research source Stick to water to quench your thirst.
While healthy fats, proteins, and fiber are crucial for a healthy diet, eat them after you run to prevent cramping. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Add in five to six strides, or pick-ups. Jog for about two minutes, then gradually accelerate for about 100 meters, then decelerate to a walk, shaking out your legs for about 90 seconds. This is one stride. Do dynamic stretches. Unlike static stretching, which can be harmful if done before activity, dynamic stretches will continue to warm up your muscles, increase your heart rate and body temperature, and work your muscles through their range of motion. Dynamic stretches include skipping, butt kicks, backward jogging, hip circles, high knees, and more.
Try a lunge. Place your hands, shoulder width apart, against a wall. Bring the toes of one foot against the wall as well. Extend your other leg straight behind you and push into the wall with moderate force using your extended leg and arms. Switch after ten seconds and push using your other leg. Repeat three to four times. [15] X Research source To stretch your core, reach your right arm up. Step the right leg back and behind the standing left leg. While reaching upwards with right arm gradually reach towards the left, slightly bending the right arm over your head. Imagine you are pulling your rib cage up and away from your hip bone (iliac crest). This stretch can be felt down the outside of the the leg stepping back, and sometimes also in the front of thigh and up the side of the torso.
When you begin running, follow the 10-percent rule (10PR). This means you never increase your mileage by more than 10 percent of what you ran the week before. [17] X Research source So if you start out running one mile four days per week (for a total of four miles), the next week you will increase your distance by . 4 miles (10 percent of four is . 4). Add distance to your run in this way until you feel you are at your logical maximum. Do not run every day. Continue to reserve at least one or two days out of your week for exercises apart from running in order to give your leg muscles time to rest and recover fully. Do a few sets of planks before running. Hold the plank position for as long as you can without straining. Work up to 60 second holds, then consider some variations of the plank for further conditioning. Exercising the abs and core can help you avoid cramps.
If you have access to a track to run on, try pyramid intervals. This running technique calls for sprints of various lengths in an ascending or descending order, followed by a run at a normal pace. For instance, you might sprint 200 meters, then run at a normal pace the rest of the way around the track. You might then sprint 400 meters before continuing the rest of the way around the track. Add 200 meters in this way, up to a distance of 800 meters. You could also do pyramid intervals in a descending order by starting with an 800 meter sprint, then a jog at a natural pace around the track; then a 600 meter sprint followed by a jog at your natural pace; and so on down through a 200 meter sprint. [19] X Research source
Breathing out fully will allow your diaphragm (a sheet of muscle along the rib cage which pulls air into the lungs) to relax. Avoid shallow breathing. If you feel your breathing quicken, slow down or walk a bit until you’ve recovered control over your breathing.
Make sure your foot hits the ground directly below the knee, not ahead of it, as this can lead to injury. [26] X Research source Make any changes to your gait slowly and gradually. It will feel strange at first — practice with short runs until it begins to feel more natural.
