Running: 5 Things to Avoid

Avoid Over-Warming Up

Warming up is an essential part of running, but overdoing it can lead to muscle fatigue. A proper warm-up should include light jogging, stretching, and joint movements, lasting between 5 to 15 minutes.

Don't Stop Immediately

Stopping suddenly after running (known as "sudden stop") can cause blood to rush to the muscles quickly, leading to dizziness or even fainting. The correct approach is to cool down for 5 to 10 minutes with slow jogging or brisk walking, followed by stretching.

Don't Ignore Recovery

The body needs time to repair the micro-damage caused by exercise. Ensure there is enough recovery time between running days to avoid consecutive days of high-intensity running.

Don't Neglect Gear

Wearing proper running shoes and breathable sports gear is crucial for preventing injuries and improving running efficiency. Running shoes should provide adequate support and cushioning, while clothing should absorb sweat and keep the body dry.

Don't Ignore Hydration

Running causes significant water loss, so it's essential to stay hydrated. Drink water before, during, and after running, but avoid excessive drinking during the run to prevent stomach discomfort.

Additional Tips

Avoid running in extreme weather: Running in very hot, cold, or humid conditions can stress the body.

Pay attention to body signals: Notice any pain or discomfort and reduce exercise intensity or seek medical help if necessary.

Don't run on an empty stomach: Avoid running on an empty stomach to prevent hypoglycemia or other health issues.