Uploaded byNelson Portugal
How to have a better run
The document provides tips for enhancing running experiences, emphasizing preparation, hydration, and proper breathing techniques. It encourages warming up, having clear goals, and incorporating music for motivation, as well as the importance of scheduling runs and using sunscreen. Additionally, the document highlights the benefits of running for mental and physical health and suggests finding an accountability partner.
How to have a better run
- 1. For a betterrun
- 2. Have everything ready Leavethe alarm clock in a place you won’t be able to reach it while sleeping Have ready the cloth you will use Have the drinking water available “The easier you make it to run, the more you will do it”
- 3. keep yourself hydrated Drinkplenty of water the minute you wake up If you run for more than an hour consider an hydration drink Drink some water in the middle of your run “If you wait until you are thursty to have some water, you are killing yourself”
- 4. Breath Breath deeply 5times before running Breath consciously dureing the entire run Learn how to breath better “Breathing correctly will be the difference between sucess & failure ”
- 5. Warm up &Cool down Walk fast or jog for 10 o 15 minuts before the actual run Walk fast or jog for 10 o 15 minuts after your run “If you don’t warm it won’t be a healthy run”
- 6. Have a purpose Knowyour purpose, why are you running for? Have your outcome clear before running “Running is good for your mind, body and spirit”
- 7. Create the base Forgetabout speed at first, focus on distance & time Go at your own peace Own your time, then expand “Running for a long time at a medium speed is healthier than running a short distance fast”
- 8. Listen to music Selectspecific song you will listen to at the beginning or end of your run Have at least 3 songs that will pump you up in the last minute. Go for instrumental “Music inspires you, relaxes and help you run better”
- 9. Have a partner Havean accountability partner Run with a friend Share this tips with your friend “Set yourself up to win”
- 10. Use sunscreen Use sunscreeneither there is sun or not Have always one avilable “Skin cancer is common in runners that don’t use sunscreen”
- 11. Schedule it “If youdon’t schedule it, it won’t happen” Pick the days and time you will run and schedule it
- 12. SMILE You are alive Youare free
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