Prep Steps: Essential Things to Do Before Hitting the Pavement for Outdoor Running
Here are some essential prep steps to take before hitting the pavement for outdoor running:
1. Choose the right shoes. Make sure your running shoes fit properly and offer adequate cushioning and support. Replace shoes every 300-500 miles.
2. Dress appropriately for the weather. Opt for lightweight, breathable fabrics in layers that you can take off if you get too hot. Reflective gear is very a good idea if we are running when it is dark.
3. Hydrate well before your run. Drink 16-20 oz of water 1-2 hours beforehand so you start off very well hydrated. Bring water if you are running over 60 minutes.
4. Fuel up. Eat a carb-rich snack that is low in fat, protein and fiber 1-2 hours before running to top off the glycogen stores. Good options are a banana, oatmeal or some whole grain toast.
5. Do a dynamic warm-up. Warm up your muscles with the bodyweight squats, lunges, high knees and also butt kicks for 5-10 minutes beforehand. This prepares body for the activity and helps to prevent injury.
6. Use the bathroom. Make sure to empty your bladder and also bowels before hitting the road to prevent the urge to go mid-run!
7. Map your route. Whether on your watch or phone, map out your long-desired mileage/route in advance when possible so you won't get lost.
8. Safety first. Run with the ID, cash/card for emergencies. Bring the phone to call for help if ever needed. Opt for high visibility gear and avoid headphones if running when it is dark or on busy roads.