Do Regular Stretching and Strengthening Exercises
Running causes the muscles that are active to become strong and less flexible, whereas the opposing muscles that are relatively underused become weaker. To maintain flexibility and the correct balance between opposing muscle groups, you need to perform special exercises on a regular basis. post 13 gives examples of the appropriate stretching exercises that runners, particularly those who are injured, should consider doing regularly.
Basic Beginner Yoga Poses
Click on Images For Next Basic Beginner Yoga Poses Photo
Eat as You Feel
The special nutritional requirements of endurance athletes are described in detail in post 15. All beginners need know is that the body will dictate its requirements. Thus there is no need to follow a special diet.
As an individual becomes more active, the major alterations that occur in dietary preference are the desires to eat more carbohydrates (starches), in particular sweets and fruits, and to increase fluid intake. These are natural responses. The carbohydrate content of the diet determines how rapidly the muscle and liver glycogen stores will be replenished after exercise, and a high-carbohydrate diet best ensures that these stores will be rapidly replaced (see post 3). Fluid intake increases spontaneously to replace that which is lost in sweat and from the lungs with breathing. Drink fluid during exercise only if the exercise bout lasts more than an hour. About 500 ml of fluidcold water or a favorite refreshment should be drunk for every hour that you run (see post 4).
Salt losses during short-duration exercises are relatively trivial, so it is not necessary to increase salt intake when training. There is also no need to increase protein intake, and we have no convincing evidence that the intake of vitamins and minerals should be increased above the extra intake that will result from the increased intake of food.