Going for a walk or a morning run is not only a great way to exercise, but it is also a way to start the day on the right foot, to trigger "your pace" and then be able to tackle all the rest of the day. To go for a walk or run, you need to prepare yourself with the right clothing, eat the right foods and be motivated enough to make it part of your daily routine. If you want to know how to organize a morning run or walk, read on to find out more.
Steps
Part 1 of 3: Prepare
Step 1. Get organized right
If you want to go for a morning walk or run, you need to be equipped for it. Even if it is simply a light jog, a walk or a combination of both, you need to make sure you have the right shoes and clothing to feel comfortable and willing to do this activity. Below are some things you should get yourself:
- Go to a shoe store and ask the clerk to help you find a pair of trainers that fit your physical characteristics correctly. The shoes must be comfortable enough and not too tight on the toes and on the heel, they must ensure a good fit and support in the central part of the foot and in the heel.
- Wear light, non-cotton clothing that allows you to move comfortably. Cotton absorbs sweat and would leave you with an uncomfortable feeling of moisture on the body. This means that you must also get some socks that are not made of cotton.
Step 2. Find the time
The most important thing is to be able to carve out enough time to actually be able to do your run or walk. Decide how much time you want to dedicate to the activity; 30 minutes is a good solution if you want to take a nice long walk, while 20 minutes is good for a jog or a run / walk combination if you are a new runner. But make sure you also have enough time to eat something, digest, shower, get dressed, and get ready for your day.
You don't have to find yourself in trouble and late with the times, forcing yourself to run to school or work, otherwise you will find yourself even more stressed, rather than more relaxed
Step 3. Calculate the route
If you plan to run or walk around the neighborhood for any length of time or until you feel tired and know the route, then there is no need to do any particularly detailed planning. But if you want to reach some distance, such as 3 or 4.5km, then you can do an online search and find a site like Gmaps Pedometer that will help you plan a route that can cover the distance you want to travel.
Step 4. Get some music if you want
Some people like to run or walk to music, because it keeps motivation high, removes boredom or simply makes the experience more enjoyable. Others, on the other hand, do not like it and prefer to run remaining with their thoughts and preparing to start the day. The choice is up to you. You can create a playlist of your favorite songs and see if they work; if not, leave the iPod at home next time.
If you have decided to run, you can set up a compilation that "loads" you. If you want to stroll, a little more relaxing and inspiring music is fine
Step 5. Make sure you get enough rest
If you plan to get up an hour earlier than usual to go for a run or walk, you need to plan to go to bed earlier than usual the night before. If you don't take into account the extra hour of sleep you need, you risk finding yourself in the morning pressing the snooze button for an hour or you simply won't want to get out of bed when the time comes. No matter how busy you are in your day, you can always find a way to go to bed half an hour earlier if necessary.
Step 6. Set the alarm
Choose that magical moment when you want to get up and set your alarm accordingly. At this point, all you have to do is get up and wait for the fun to start!
Part 2 of 3: Get out
Step 1. Get up without pressing the snooze button on the alarm
This is an important aspect. If you keep putting off getting up, you'll just find yourself falling back into a restless, ineffective sleep. If, on the other hand, you really want to start on the right foot and enjoy the walk or run, get up immediately as soon as you turn off the alarm. Eventually, you can put it in another corner of the room, if that can encourage you to get up earlier. Once the alarm goes off, raise your arms above your head, stretch your body, and take a deep breath. Then, drink a glass of water and step outside to get some fresh air. Rinse your face with cold water to awaken your senses. This will help you wake up more quickly.
Step 2. Have a healthy snack or drink a healthy drink
If your idea is to have a hearty breakfast, then you should wait 3-4 hours before going out to run; but if you want to avoid this, you should only have a small snack that will give you enough energy to activate your metabolism about 30 minutes or more before going out. Some useful snacks for your needs include a banana, fruit juice, low-fat donut, English muffin, or low-fat yogurt.
- Don't go for a run or walk on an empty stomach. You would feel tired very quickly and it could even make you dizzy.
- If you like to drink coffee in the morning, make sure you eat something too. Coffee on an empty stomach can cause digestive problems.
Step 3. Get out for your physical activity
You've put on your clothes, you've got your iPod, you've eaten a little; now all you have to do is go out and face your exercise moment. Start running if that's what you want, or start walking if that's the activity you want to do. If you have planned your route in advance, great! Respect the schedule. If not, just enjoy the scenery and the feel of the body in motion. There are several schools of thought as to whether you should stretch before running; some believe it has no impact on possible injuries, while others disagree. A little light stretching won't hurt you, if that's what you decide to do.
- You can tie the house key to your shoelaces so you don't lose it. You should also consider carrying a phone in the unfortunate event you get lost or fall and need help.
- If this is your first time running, make sure you assume the right posture: keep your back straight, look forward and not at the ground, keep your elbows at a 90 ° angle, shoulders low and loose, hips pointed forward, knees slightly raised. Tread the ground lightly and with a rolling motion: land on the heel area and the midfoot and then continue the movement towards the tips of the toes.
- You can bring a bottle of water if you want, but if you plan on walking or running for only 30 minutes or less, it really isn't necessary, if you have properly hydrated before going out and don't want to weigh yourself down with the bottle (if the weather is hot, you should always have it with you).
Step 4. Dedicate this time to yourself
This may be the only "your moment" you can have throughout the day, so take advantage of this time to think about what you want. You can think about the day ahead and make a mental list of everything you want to accomplish. You can think back to something that happened the day before. Or you can do exactly the opposite and not think about anything you need to do or that worries you and just relax, focus on your breath and body and enjoy your surroundings.
Step 5. Cool down a bit
When you are done running, walk for a few minutes to cool down. If you have been walking instead, stay still in place for a minute or two. Let your body temperature return to normal before doing other activities like eating, showering, or any of the other tasks you face now.
Step 6. Stretch
Stretch a little after you finish your morning run or walk so your body can feel flexible again and to avoid injury. A few essential stretches, such as bending over and touching your toes, stretching the hamstrings, bending your head or moving your shoulders, can prove to be very effective in allowing the body to recover from training. You can also sit on the ground and do some stretches for the groin area or bring your feet together and try to touch them to stretch your calves.
Part 3 of 3: Maintain Motivation
Step 1. Find a companion to walk or run
If you have a hard time getting out of bed to go for a run every day, you can find a friend to join you. It could be a friendly neighbor, roommate, or just a morning person who lives nearby. Sharing this activity with another person makes you want to get up, as you have to give someone else an account of your commitment and you will be less enticed to stay in bed.
Step 2. Join a club or group of runners or runners
In almost every city there is now a group to join that organizes races or walks; many of these meet in the morning, before tackling daily activities. However, you should first be able to run at least 2 or 3 kilometers, although there are also groups for beginners, so that you can keep up with people who are at your level. Joining these groups is another great way to make sure you make a commitment every morning and go for a run or walk with the other participants.
Step 3. Do not allow atmospheric conditions to prevent you from exercising
If it rains or there is a lot of wind, do not take it as an excuse to stay in bed an extra hour. Even if you can't think of going for a run in freezing weather or rain, you can always join a gym to be able to run or walk early in the morning. Sure, running on a treadmill isn't as tempting as in the outdoors, but it's better than nothing.
Step 4. Remind yourself of all the benefits of going for a morning walk or run
Whenever you would like to stay in bed an extra hour and give up your business, just keep in mind that a little movement in the morning is one of the best things you can do. It helps you start the day right. It allows you to have time only for yourself, at least 30 precious minutes before tackling the daily tasks. It keeps the body active by increasing energy levels throughout the day. Repeat these reasons to yourself like a mantra, if necessary; you will soon find that your day will never be the same without your morning walk or run.
Advice
- Running is also an exercise for the brain, so try to do it in the morning before you leave for work.
- Even if you don't feel like running and have to force yourself to run, you will see that after 10 minutes you will like it and you will come to wonder why you didn't want to run before.
- Vary the distances and the speed of the race, to avoid a repetitive pattern that accustoms the body. If you run because you want to keep your weight in check, be sure to change your route regularly.
- Shower immediately after your run Not it's a good idea, your body needs to cool off for a while, otherwise you risk sweating even after the shower.
- Always do some stretching first! Otherwise, you could stretch a muscle.
- Keep your alarm clock at least a meter or two away from the bed to have to get up to turn it off. Do not go back to bed, however, or you will continue to sleep.
- Eat something light after a run to feel able to face the day again.
- If you've pushed yourself to the limit on a run, take a short cold shower. The first 30 or so times it may be uncomfortable, but you need to prevent lactic acid buildup in the muscles which causes muscle pain. It works, even though some people consider the cure to be worse than the disease.
- Walking and running should be therapeutic, don't try too hard, or you'll be sore the next morning and probably won't want to walk again. Always start gradually.
- You can also wear jogging pants if you want.
- If it's still dark outside, you should wear white clothes or, better yet, clothes with reflective material. If you dress in dark, motorists may not see you and you run a higher risk of being run over.
- If you live in a rural or semi-rural area, be aware of the type of wildlife you will be sharing the early morning with.
- Be aware of the places where there are open shops (cafes, night service stations, etc.) that you can turn to if you have any difficulties.
- If you have long hair, consider tying it in a ponytail or wearing a fauxhawk. The chignon is fine too.
- If you are listening to music, be sure to keep it at a low volume.
- When you feel tired, pull yourself together and try to run even faster. Keep track of the distance you can reach and next time check how far you can go without stopping.
Warnings
- If you live in a dangerous area, take all precautions to feel safe.
- If you want to run a long distance, be sure you know how to get back. You certainly don't have to get lost!
- Never stretch before running. Do a slight warm-up and only after a few stretches, otherwise you could injure yourself.
