Running Ragged: How to Make Your Morning Run More Effective
Starting your day with a brisk jog is one of the best ways to wake up. We’ve often heard that we should welcome each new day with a smile, and that’s a lot easier to do when you have a rush of endorphins and confidence in your body and yourself first thing. You can get an extra boost of energy without caffeine. You might be too tired to go for a run after a long day at the office, so running should be the first thing on your agenda. When you start your day with a good workout, you will be more productive. You will also sleep better at night. Here are a few things you can do to get the most out of your morning run.
Eat a Healthy Breakfast
Before or after your run is up to you, but eating right is important for maximizing your workout. Your muscles need energy, so you should eat a healthy breakfast every morning. In addition to restoring your energy, a healthy meal will help you lose weight. Fatty foods can make you feel sluggish in the morning so you should eat a balanced breakfast. Skip the greasy bacon, and eat some bananas. Drink orange juice instead of coffee.
Stretch Your Muscles
Stretch your muscles dynamically before you start running. Your muscles need to be relaxed and ready before you dig into a harsh workout. If you do not stretch before you start running, you might tear a muscle. You should warm up properly and dynamically stretch your arms and legs for at least 10 minutes. Don’t hold the stretches though, keep your muscles moving a loose. After your run do more static stretching to really pull out the muscles you just worked while they are warm.
Choose a Long Route
When you first start your running routine, you should start out with just a short distance and gradually work your way up to a longer route. When you have enough stamina to run a few miles, you should run for one hour at least once a week. When you run for at least one hour, you will strengthen your ligaments and bones and become hardier.
Run in Silence
If you are running a new route, pay attention to your surroundings. You should run in silence at least one day a week. Listening to music is entertaining, but you can be more in sync with your surroundings when you run in silence and it can help you to know when cars, dogs or other joggers are coming up on you.
If you work in an office, you probably sit down for at least 10 hours a day. Move around frequently throughout the day. Increase your stamina by running before work and getting in the habit of regular exercise. You can use these tips to get the most out of a new routine.
Eileen O’Shanassy is a freelance writer and blogger based out of Flagstaff, AZ. She writes on a variety of topics and loves to research and write. She enjoys baking, biking, and kayaking. Check out her Twitter @eileenoshanassy. According to a Utah Vein Doctor, at an Ivein vein center, you will lower your risk of developing leg veins and varicose veins with regular exercise and movement, so keep up your running and new exercise regimens!