Safety And Nutritional Tips For Our 4K Run

Our 4K run is only 5 days away! Hopefully everyone has their running shoes ready! As everyone is preparing for our run, we wanted to leave you with some safety and nutritional tips to keep in mind when partaking in the run.

1) Consult with your doctor

Speak with your doctor before engaging in any intense physical activity if you have any of the following conditions:

– You have heart disease

– You have type 1 or type 2 diabetes

– You have kidney disease

– You have arthritis

– You have high blood pressure

– Pain or discomfort in your chest or legs

– Dizziness, lightheadedness, or fainting with exercise or exertion

– Shortness of breath with exertion or at rest

– Ankle swelling when partaking in physical activity

– A rapid or pronounced heartbeat

2) Do Not Wear Headphones

Try avoiding wearing headphones when running. Use your ears to be aware of your surroundings. Your ears may help you avoid dangers your eyes may miss

3) Keep Yourself Hydrated

Make sure to keep yourself hydrated during the run.

Pre-hydrate: Drink 17–20 fl. oz. about two hours before your run so you’ll start off properly hydrated.

Maintain hydration: Drink about 5–10 fl. oz. (or a few good long drinks) of water every 15–20 minutes while running.

Drink after: Post-exercise hydration gets your fluid levels back to normal and can help with recovery. Drink 16–24 fl. oz. of water.

4) Nutrition Before a Run

You need to fuel your body appropriately because your muscles need additional fuel to power you through a longer run. You don’t have to eat a large meal before you run. A small meal is sufficient, as the goal is to get a little boost of glucose into your blood so you have energy to get you started. Then you can continue fueling throughout your run.               

Some foods, particularly those high in fiber, are best avoided before a run. It’s best to avoid high-fiber foods in the 12 hours leading up to a long run. Examples include leafy greens, cruciferous vegetables (such as broccoli and cabbage), beans and high-fiber bars and cereals.

Of course, you may discover other foods upset your stomach while running that aren’t high in fiber. If so, make a mental note to avoid those before long runs as well.

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