Runner's Guide the Galaxy and Everything Inbetween Part III

This weekend was tough. On Friday my allergies were on full alert. There was a lot of sneezing and nose blowing. Fortunately I felt better Saturday morning but not by much. I ended up running 11 miles and not pushing myself as I normally do. (But hey I ran an 8 mile/min pace so idk.)

My medal for the Great Toilet Paper Chase Virtual Run also came in that day. It's the second virtual run that I have signed up for this year. It definitely made my day. While the weekend was tough, I ended up pushing myself Sunday and doing well for my first 5k virtual race.

So how do I  prepare myself for a run whether it's a long or short distance? Here are just some of the things that I tend to do to prepare:

Pre-Run:

• Eat something that won't be heavy on the stomach. Especially during long runs.
  Ex: Egg=Protein
• Quick warm ups such as butt kicks, high knees, and some stretches loosens muscles up a bit. 
• Map out your run if needed. The last thing you want to do is get lost and running more than you want to. 

Let's Go!

• Try to stay on the sidewalk if possible.
• Run against traffic so that you are aware of passing cars coming your way. 
• Drink water during your run.
• Use sunblock. It's your best friend. 
• Do not swerve in front of others as you run. Be mindful of other's space.
• Wear appropriate clothes. Colorful clothing helps passing cars identify you too.
• Hot weather-light clothes such as a t-shirt, cap, shorts
• Colder weather-layer up with running pants, and long sleeve t-shirt.
• Night time-Wear reflective gear so cars can see you. 
• Keep a steady pace. Having a smart watch helps otherwise just keep track of time.
• Breathe. 

Post Run:

• Doing a cool down helps the body recover. This might include running at a slower pace and stretching.
• Cross training such as hiking, walking, yoga, cycling, swimming helps prevent injury and builds some muscle.  

That's really about it when it comes to running for me. I try not to eat anything right away after a run as I once got sick after I ran a half marathon. Either way there are other ways to prepare and everyone has their own method or routine. For beginners I hope this gives someone an idea about where to start and what they can do.