{"id":2799,"date":"2019-12-12T09:30:00","date_gmt":"2019-12-12T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=2799"},"modified":"2022-07-21T21:32:34","modified_gmt":"2022-07-21T20:32:34","slug":"things-you-should-never-do-before-a-run","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/things-you-should-never-do-before-a-run\/","title":{"rendered":"5 things you should never do before a run \ufeff"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>As runners, we often focus on the main running session itself, and rarely think about the things we should and should never do before a run.&nbsp;<\/p>\n\n\n\n<p>For a lot of runners, every mile counts and time that takes your attention away from pounding the pavement is time lost.<\/p>\n\n\n\n<p>However, the time spent before and after a run is equally as important in helping you to achieve your running goals.<\/p>\n\n\n\n<p>A successful race is as much about the preparation as it is the actual running of the race.<\/p>\n\n\n\n<p>Here are some things that you should avoid ahead of a run, and what you should do instead.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/5-683x1024.png\" alt=\"things you should never do before a run\" class=\"wp-image-2804\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/5-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/5-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/5.png 735w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"things you should never do before a run\" class=\"wp-image-2804 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/5.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/5-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/5-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/5-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/5.png.webp 735w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Doing static stretches in a warm up<\/h2>\n\n\n\n<p>This is one of the most common misconceptions when it comes to warming up before a run.&nbsp;<\/p>\n\n\n\n<p>Don&rsquo;t get me wrong, stretching is important before a run to get you physically prepared for your run, but it shouldn&rsquo;t be static.&nbsp;<\/p>\n\n\n\n<p>A static stretch is when you hold a stretch for between 10-30 seconds.&nbsp;<\/p>\n\n\n\n<p>This type of stretching involves stretching your muscles to the point where you feel slight discomfort when holding that position.<\/p>\n\n\n\n<p>Static stretching is best performed on warm muscles, ideally after your run, so during the cool down. <\/p>\n\n\n\n<p><strong>What to do instead:<\/strong><\/p>\n\n\n\n<p>Focus on <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a> instead in your warm up.&nbsp;<\/p>\n\n\n\n<p>Dynamic stretching, sometimes called movement stretching, moves your limbs to lengthen muscles to the end of their range of motion.<\/p>\n\n\n\n<p>This type of stretching is different from static stretching in that it isn&rsquo;t about holding a stretch, but rather taking your body through ranges of motion.<\/p>\n\n\n\n<p>These ranges of motion will better prepare your body for your run.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/\" target=\"_blank\" rel=\"noopener\">recent study<\/a>,  &ldquo;dynamic stretching is superior to static stretching due to the closer similarity to movements that occur during subsequent exercises&rdquo;. <\/p>\n\n\n\n<p>Leg swings, forward lunges, squats, arm swings, inchworms and high knees are all good examples of dynamic stretches.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Eating a big meal before a run<\/h2>\n\n\n\n<p>Food is fuel. Although it can be hard to know <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-a-run\/\" data-type=\"post\" data-id=\"1048\">what to eat before a run<\/a>.<\/p>\n\n\n\n<p>Many runners know that carbohydrates are a runner&rsquo;s best friend. They are essential fuel for those long runs.&nbsp;<\/p>\n\n\n\n<p>However, eating a carb-rich meal too soon before your run is a recipe for a sluggish, uncomfortable run.<\/p>\n\n\n\n<p>Likewise, eating the wrong types of foods also spells danger.&nbsp;Your stomach needs enough time after a meal to digest food.&nbsp;<\/p>\n\n\n\n<p>Your digestive tract needs roughly 2 to 3 hours to properly digest food. <\/p>\n\n\n\n<p>Any large meals eaten within 2 to 3 hours of your run will likely stick around during your run, meaning stomach cramps and nausea.<\/p>\n\n\n\n<p><strong>What to do instead:<\/strong><\/p>\n\n\n\n<p>Eat large meals at least 2 to 3 hours ahead of your run.&nbsp;<\/p>\n\n\n\n<p>So if you&rsquo;re an evening runner, it&rsquo;s probably best to save your evening meal for when you get back from your run.<\/p>\n\n\n\n<p>Ensure any snacks you eat within that 2 to 3 hour window are small and easily digestible.&nbsp;<\/p>\n\n\n\n<p>Avoid any foods high in fibre as these are harder to digest. Also avoid any spicy foods as these can play havoc with your stomach during your run.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/6-683x1024.png\" alt=\"things you should never do before a run\" class=\"wp-image-2805\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/6-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/6-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/6.png 735w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/6-683x1024.png.webp\" alt=\"things you should never do before a run\" class=\"wp-image-2805 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/6-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/6-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/6.png.webp 735w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/6.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Not drinking enough water<\/h2>\n\n\n\n<p>Water is essential to keep you <a href=\"https:\/\/www.runwithcaroline.com\/key-hydration-tips-for-runners\/\" data-type=\"post\" data-id=\"5422\">hydrated <\/a>and replace the fluids lost during your run.&nbsp;<\/p>\n\n\n\n<p>Dehydration, the result of not drinking enough water, can negatively impact your training.&nbsp;<\/p>\n\n\n\n<p>Headaches, dizziness, muscle cramps and even blurred vision are the symptoms of dehydration.&nbsp;<\/p>\n\n\n\n<p>The best way to tell if you&rsquo;re dehydrated is to check the colour of your urine. If it has a yellowy-brown colour and smells, it&rsquo;s a sign that you need to be drinking more water.&nbsp;<\/p>\n\n\n\n<p><strong>What to do instead:<\/strong><\/p>\n\n\n\n<p>Drink enough water before your run, but don&rsquo;t overdo it. There&rsquo;s nothing worse than water sloshing around in your stomach while you run.&nbsp;<\/p>\n\n\n\n<p>Aim to drink about 16 ounces of water (about half a litre) at least an hour before your long run.&nbsp;<\/p>\n\n\n\n<p>Then immediately prior to your run, aim to drink about 6 to 8 ounces (about a quarter of a litre) before you begin your run.<\/p>\n\n\n\n<p>If you&rsquo;re running an extra long distance, like a marathon or ultra-marathon, than you may want to invest in a hydration pack.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Running a race in new shoes<\/h2>\n\n\n\n<p>There&rsquo;s nothing more exciting than a new pair of <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a>. The temptation to wear them for your hard run as soon as you get them is real.<\/p>\n\n\n\n<p>Until they&rsquo;ve been worn in, even the best running shoe can cause blisters and pain.&nbsp;<\/p>\n\n\n\n<p><strong>What to do instead:<\/strong><\/p>\n\n\n\n<p>Take some time to break in your new running shoes. Try them out on some short, easy runs and stop as soon as you start to feel a blister rearing its ugly head.<\/p>\n\n\n\n<p>You could even wear them around the house while you do housework, or use them to walk to the shops in.&nbsp;<\/p>\n\n\n\n<p>The goal is to wear them enough so they feel comfortable on your next long run.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/8-683x1024.png\" alt=\"things you should never do before a run\" class=\"wp-image-2806\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/8-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/8-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/8.png 735w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/8-683x1024.png.webp\" alt=\"things you should never do before a run\" class=\"wp-image-2806 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/8-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/8-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/8.png.webp 735w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/8.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>As runners, we often focus on the main running session itself, and rarely think about the things we should and should never do before a run.&nbsp; For a lot of runners, every mile counts and time that takes your attention away from pounding the pavement is time lost. However, the time spent before and after &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2501,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[1],"tags":[167,70,69],"mv":{"thumbnail_id":2501,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/39-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2799"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=2799"}],"version-history":[{"count":1,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2799\/revisions"}],"predecessor-version":[{"id":8201,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2799\/revisions\/8201"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2501"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=2799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=2799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=2799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}