1. Eliminate Bad Habits – Take things slowly to stay healthy if you coming back from a long layoff of running. Gradually increase your speed every week.
The unfortunate thing about this world is that good habits are so much easier to give up than bad ones.
2. Fluids – Drink plenty of fluids, after workout grab a snack, then a meal with carbs and protein to rebuild muscle.
3. Apply Sunscreen – Forgoing sunscreen to sun exposure for upto 20 minutes can be good for you, but you need sunscreen for longer runs
4. Do Core workouts – Don’t ignore your core, research study indicates people who did core exercises four times a week for six weeks ran a 5K 30 seconds faster than those who didn’t.
5. Take lots of Rest – Not getting enough rest or sleep can impair your running while compromising recovery, immunity, and mental sharpness.
6. Stretching – If you don’t stretch before a workout, you’ll hurt yourself. Stretching keeps the muscles flexible, strong, and healthy, which is needed to maintain a range of motion in the joints. Stretching your muscles post-run can help prevent injury.
If you can’t sleep, then get up and do something instead of lying there worrying. It’s the worry that gets you, not the lack of sleep.
7. See a Doctor – Self medication with ice or ibuprofen to treat minor aches and pains is recoemmeded, but see a doctor if pain has lingered for more than three days. Minor injuries could turn into serious ones.
