Sports Kaleidoscope

Learn more about Running and Health

 

More and more people have picked up running as an exercise in recent years, starting a trend of running. Running is good for your health and imposes no time or venue restrictions. It looks like something that is really simple to do, but we must not take it lightly. We must pay attention to the following things to keep ourselves safe.

 

How to choose your running equipment?

Your basic running equipment should be comfortable and protective. You can consider the following suggestions:

1. Running shoes – You should choose running shoes that are the right size and fit for your feet. The right pair of running shoes will make you feel more comfortable while you run and will protect your feet, especially your ankles. You should stop wearing running shoes that are really worn out to prevent injuries that you might pick up due to the reduced buffer against impact while you run.
   
   
2. Running clothes – You should choose clothes that absorb moisture, allow your skin to breathe and help wick away sweat. They should also be a made of a light-weight and quick-drying material. It is also important that your shirt and pants are a good-fit and aren’t too loose to avoid scratching your skin. As long as they don’t hinder your leg movement, you can wear trousers or shorts.
   
   
3. Socks – You should choose tight-fitting and sweat wicking socks. Don’t wear socks that are too old or have built up pilling as the increased friction might lead to the formation of blisters on your feet.
   

Prepare well before running and stretch after running

Try to eat a small amount of food before you run to let your body store some energy, but try not to eat too much as this will cause digestion problems and upset your stomach.

You should warm up before you run, such as by walking at a brisk pace, to loosen your muscles and wake up your body. This will prevent you from getting a cramp, strain or sprain when you exercise.

Don’t stop immediately after your run. You should walk at a fast pace for a little while longer until your heart rate returns and body temperature return to normal, and then stretch to loosen your muscles again. This will reduce the muscle soreness that results from exercise.

You should also remember to make sure you drink enough water when you run. Bring enough water or other sports drinks that help to replenish electrolytes and drink regularly. Don’t wait until you feel thirsty before you start drinking water.

Other things to pay attention to in other seasons

The effect of running on the body varies according to the season. It is hot and humid in summer so runners usually end up short of breath, very sweaty and dehydrated, and it is also easy to get sunburned. That’s why you should remember to hydrate yourself and put on sun protection. On the contrary, it is cold and dry in winter, so runners should pay attention to keeping warm. Runners should wear a layer of sweat wicking inners and then wear a windbreaker to prevent the rapid loss of body temperature after sweating. Cold temperature also causes blood vessels to constrict and muscles to stiffen, which increases the changes of injury. Therefore no matter what season it is, runners should keep an eye out for changes in climate and put on sun protection or keep warm according to their own physical condition.

The benefits of running often

If you have the habit of running often, your body secretes a happy hormone called endorphin while you run, and this alleviates stress and improves your mood. It also improves your metabolism, promotes blood circulation and effectively protects your cardiovascular system. Running also strengthens the bones, prevents muscle atrophy, delays the aging of the body, improves immunity and prevents disease.