running advice often comes in the form of active statements.
Do this do that?
Sometimes, however, it can make a difference to your run to avoid certain things.
I'm Sarah, and in today's video, I'm going to be going through what not to do before Iran.
10 things that we can safely say you're doing better without.
First, though, before we dive in, please make sure you hit, subscribe and click like or don't not click
them and let us know what are your running?
Do not.
And are you guilty of any of these, right?
Let's get into it.
Yeah, mhm.
Let's start off with a popular point of contention.
Static stretching.
This is something that often divides runners on whether doing it pre run is beneficial in our video about
what you need to do before every run, we included some light stretches and mobilisation,
mainly focusing on the areas that can get a bit stiff after sitting down all day.
What would be better, though, is doing some dynamic stretching stuff like lunges, leg
swings, skips and banded crab walks that uses a more natural range of movement
in the build up to and during a run dehydration can have a detrimental effect
not only on your running performance but also on your health.
We've got a video, all about water and how much you should be drinking when you should be drinking it and how to carry
it.
So definitely go and check that out.
But if you are experiencing fatigue, headaches, dizziness or disorientation, it's
definitely worth considering how much water you're drinking as well as other things like
electrolyte balance.
Because when you sweat, you lose electrolytes.
It sounds ridiculous, but over hydration can also be a big problem amongst runners,
especially when there's so much of a focus to make sure you're having enough of it.
It can be easy to overdo it.
Too much water can leave you feeling uncomfortable, bloated and can lead to
multiple we breaks.
But there are also more serious side effects associated with over hydrating, which
can often occur during longer runs such as marathons or ultra marathons.
The more serious condition associated with over hydration is called hyper Nutri Mia, which
can be really dangerous, so it's worth keeping a check of where you're at by using something like
the P colour test chart.
If you're wondering.
You're looking for a pale straw colour.
It's not just water intake that can cause a problem for runners, though.
No matter what the length of your runners, you definitely don't want to be doing it on a full stomach.
It can make you feel uncomfortable, lethargic and can leave you feeling slightly sick.
Sure, we've all been there.
You head out on the run and you have to stop pathway because the roast dinner just isn't sitting right.
The recommendation is to wait 2 to 4 hours before heading out to exercise after a
large meal.
But this is just a loose guidelines.
So take the time to work out what works best for you.
Wow.
Now the importance of this one cannot be overstated.
Make sure you go to the bathroom before heading out on a run.
The up and down movement of running can stimulate the colon, which can cause a sudden,
urgent need to find a bathroom.
The advice on this one is to try and slow down and walk or even sit down as the
urge often decreases.
But you could significantly reduce the risk of this occurring by just going to the loo
beforehand, you can thank me later.
Aside from the obvious discomfort that comes with running with a hangover, there are also
scientific reasons as to why you shouldn't drink the night before a run.
Alcohol causes an increase in the stress hormone cortisol, which can lead to a slower
recovery time and can put you at risk of injury.
Alcohol is also a diuretic, meaning that if you drink too much the night before, you can be dehydrated the
morning after.
So if you've got an important race or run coming up, it's probably worth skipping those work
drinks as you're not gonna be running any PBS.
If you've been out the night before, picture this.
You've woken up early, headed out on your run.
You're on track for a PB, and you watch dice.
There is nothing more frustrating than your watch dying in a race or on a run,
especially when you're on track for a PB, and it's all because you forgot to put it on
charge.
So why not add it to your pre race checklist?
Make sure you're definitely charging it the night before or use Anna Harding's handy tip of always
putting your watch on charge When you're in the shower, breaking in a new pair of shoes can be
along and somewhat saw experience.
So best not to do it on long run day.
There would be nothing worse than having to turn around and come back on the bus simply because your feet are
covered in blisters.
Instead, why not wear your new shoes around the house when you're out at the shops, or just simply on a walk?
That way, you're not risking ruining a run or your feed.
And remember nothing new on race day.
Food.
Glorious food.
Hold the running equivalent gels, glorious gels.
If you are not eating for a long period before you run, it's likely that you're going to be running on
depleted glycogen stores, meaning you've got less in the tank.
You might be doing this deliberately for a deliberately fasted run or for during Ramadan, and we've actually got a
video all about this on the running channel.
Go and check it out.
If you're not used to it, though, or it wasn't planned, it might mean that you are only able to run a shorter
distance or a slower pace than originally planned.
dizziness and nausea can be side effects of low energy as well.
And these side effects could easily be avoided by having a banana or a slice of toast an hour
before you head out to run.
Similarly on longer runs, make sure that you take out some gels, bars or other energy
replenishing items with you.
Some runners say that they can feel a little bit silly taking gels out on training runs when it's not a race.
But actually this is an excellent opportunity to practise your fuelling strategy in order to
take it in a race.
How much energy do I need?
What do I need to take on?
Can I eat a gel successfully without spilling it down my chin?
These are all questions which can be answered by fuelling properly on all of your runs at the time of
recording.
The coronavirus pandemic is still present in a lot of countries, meaning that some venues, such as
cafes and shops, require you to wear a face covering.
If you are stopping early on a run, you need more food and water, or if you want to run out and then
get public transport back this means that you will need a face mask with you, and you definitely don't want
to forget one.
So I always carry one with you, whether that's in a pack of pocket or in a belt.
And here's a tip.
Pop it inside a waterproof sandwich bag if you're carrying it on your person.
That way, you won't be left with a soggy mask at the end of your run.
We all love running, and for many of us, it's a break from the stress and pressure of everyday
life.
It's an opportunity to unwind and get fitter in the process, but it's also
important to listen to your body if it needs a rest.
We've discussed the importance of rest days on the channel before and how pushing your body harder than
you should can lead to injury and frustration.
If you are feeling unwell or physically exhausted, then it's worth considering taking a day
off or just doing an alternative form of exercise, like cycling, swimming or
yoga.
Your body will thank you for it when your next run comes around.
If you do push yourself through those aches and pains, it could lead to an injury or more
serious problems later down the line.
So there are 10 things that we would recommend you do not do before heading out on a run.
Did we miss any out or are there any that you've been guilty of?
I know there are a few I have.
Let us know in the comments.
If there are any other things that you would recommend that runners do not do and we'll see you next time on the running
channel.