Bahrainthismonth.com May 2024 47 Choosing the right clothing and footwear is crucial for running performance and comfort. Choose moisture-wicking fabrics for dryness and lightweight, breathable clothing for freedom of movement. Selecting the right shoes is essential for your unique foot shape and gait. Consider factors like terrain, distance and personal preferences when choosing shoes. Test multiple pairs to find the perfect fit and invest in quality footwear to protect your feet and enhance your running experience. The best recommended trainers for running as of today are Brooks Ghost 15, Adidas Ultra-boost, and Nike Zoom Air. Hydration is crucial for performance, preventing dehydration and promoting recovery during and after a run. Start by drinking 450 ml of water or sports drink 2-3 hours before exercise, and an additional 200ml 10-20 minutes before starting. Drink 100 ml of fluids every 20 minutes during the run, using a sports drink with carbohydrates and electrolytes. Experiment with different hydration strategies and listen to your body’s cues to determine your individual fluid needs. Post-run hydration is equally important, so drink 500ml within two hours to focus on replenishing fluids lost through sweat. Prior to starting your run, incorporate dynamic warm-up exercises to prepare your body for the physical demands of running. Dynamic stretches such as leg swings, high knees and hip circles help increase blood flow, flexibility and range of motion while reducing the risk of injury. After completing your run, transition to static stretches to improve flexibility and prevent muscle tightness. Focus on targeting key muscle groups such as the calves, hamstrings, quadriceps and hip flexors with stretches such as calf stretches, hamstring stretches, and hip flexor stretches. Hold each stretch for 15-30 seconds, breathing deeply and gradually increasing the intensity as tolerated. Mastering the art of running requires a combination of dedication, technique and proper preparation. So, lace up your shoes, hit the pavement and embark on your journey to becoming a stronger, more resilient runner. CHOOSING THE RIGHT GEAR HYDRATION STRATEGIES WARM-UPS AND STRETCHES LOCATED AT AL SAFIR HOTEL, JUFFAIR bennigansbahrain - 17 813750 lifestyle
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