Are you ready to run with Rio? On Saturday, April 18, we’ll be hosting our 8th annual Dash With Rio at Kiwanis Park North Field in Tempe. Dash With Rio is a 10km/5km/1 mile fundraiser to benefit the Jo C. Bennett Student Assistance Fund. Want to contribute to a good cause and get in some killer cardio at the same time? Sign up at the link below to Dash with your community in April.
If you haven’t run before, don’t worry: we’ve got you covered with some running safety tips and best practices. Keep these in mind when you’re getting ready to run and you should have a fun, safe time.
Get Plenty of Rest
Running can put a lot of stress on your body. That’s why it’s essential you get enough sleep so your body can restore itself after a rigorous workout. If you’re not getting 7-8 hours of sleep a night, you won’t be operating at your full potential. Prioritize a full night’s sleep whenever possible, and especially on the week leading up to a running event.
Getting a good night’s sleep also requires a few preventative measures. Avoid drinking or anything that contains caffeine after 2 p.m. You’ll also want to limit your alcohol intake before going on a run, as alcohol can dehydrate you, disrupt healthy sleep cycles, and even interfere with your body's ability to knit your muscles back together and strengthen them after an ardruous workout. That’s because alcohol has a negative effect on your body’s ability to absorb nutrients, which in turn can delay muscle repair. When muscles take longer to heal, you’re more prone to injury. You’ll also see less “gains” from your exercising, as your body gains muscle mass and strength through the quick restoration of muscles.
Snack Up
Your body needs energy. You’ve got to fuel your body with calories to burn, so don’t forget to eat a light, properly balanced meal at least 60 minutes before you run. One of the reasons why you don’t want to run on an empty stomach is that it can help mitigate “runner’s stomach”— a bundle of gastrointestinal problems that could occur while running that include nausea, cramping, diarrhea, bloating, or a side stitch spasm. Eating something light beforehand can help cut down on these things happening. Just make sure you stick to carbs and fruits; avoid eating anything spicy, salty, or rich before a run.
Stay Hydrated
One of the worst things you can be while running is dehydrated. Dehydration can completely throw your body’s natural rhythms and systems off-balance. When you’re dehydrated, it jacks up your heart rate, induces fatigue, and makes your blood thicker, which in turn causes your cardiovascular system to work harder to keep oxygen flowing to your muscles. This impaired blood flow can lead to dizziness, cramping, increased physical exertion, and other health problems.
Make sure you’re well-hydrated BEFORE you run. If you feel thirsty, it’s too late: that thirsty sensation is your body’s way of telling you to drink more water ASAP. Studies suggest that the average adult should drink between 11 to 15 cups of water a day (that's 2.7-3.7 liters). Make sure to avoid sugary drinks like sodas before a run as they can dehydrate you. Teas and fresh squeezed juices can also be a good source of hydration; be careful with store-bought fruit juices, though, as they can be loaded with sugar.
Stretch It Out
A crucial step to take before hitting the track is to warm yourself up and stretch out your muscles. This early activity will make you more limber, increasing circulation and muscle length throughout your body that will make your muscles more oxygenated and less rigid. That looseness can help protect you from muscle sprains, tears, and other injuries.
When you stretch, use dynamic stretching. This is different from conventional “static” stretching where you touch your toes or stretch an arm from side to side. Dynamic stretches are much better for you as they employ gentle repetitive movements to get your body warmed up. It also helps to stretch after you run to help cool your body down and clear out the lactic acid that builds up from physical activity.
Go for a brisk walk or other low-impact, light exercise before running and afterward to warm up and cool down your muscles. This will give your heart rate time to increase or decrease (depending on when you do it) while also preventing blood from pooling in your legs at the end of the run.
Article by Austin Brietta
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