Things to avoid doing before your run

Eating a lot of food

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Eating a large meal before going for a run is not a good idea. Though nutrition is a pretty personal thing, going on a run with a full stomach can trigger an array of digestive or gastrointestinal problems.

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

To avoid this, it’s best to eat at least three hours before you go running. If you need a snack, a banana or some nuts about 30 minutes before you go running can help fuel your workout. Leave the larger meal for after the run.

Eating too much fiber

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

The key is timing. Just plan your fiber intake with your run in mind; try to spread it into small amounts throughout the day, or leave the larger part for after the run.

Skipping the bathroom

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

If you have a specific food or drink that encourages bowel movements (e.g. coffee), then it’s a good idea to consume it and go to the bathroom before you leave the house.

Not drinking enough water

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Aim to drink somewhere between 6 and 16 ounces (177-473 ml) of water, about one to two hours before you head out for a run. Of course, it is important to drink more after you’ve finished your workout.

Drinking too much water

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

According to physical therapist Brad Whitley, "Trying to make up for dehydration in the hour prior to running can lead to that dreaded sloshy feeling in your stomach and call for a mid-run bathroom stop."

Ignoring aches and pains

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Don’t ignore persistent aches and pains and run like nothing is going on with your body. Yes, it’s normal to be a bit stiff and slightly sore, and indeed this usually improves with the blood flow induced by running, but persistent and specific aches and pains should not be ignored.

Doing static stretching

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Static stretching is when you hold a limb in a stretched position for a number of seconds. While this can be beneficial in other scenarios, pre-run is not one of them.

Going heavy in the gym

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Sure, strength training is great, and it can be beneficial for runners, too. But doing a heavy squat session before you go running is not a great idea.

Drinking alcohol

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Drinking before going on a run can increase your risk of dehydration, as well as having an overall impact on things such as blood sugar levels. Drinking the night before can also have an impact on your performance (e.g. sleep disruption, among other things).

Wearing new shoes and throwing your old ones away

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Of course, if you buy new running shoes, you will want to run in them. But putting them on, throwing the old pair away, and going on your usual runs might not be a great idea just yet.

Eating too many carbs

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Carbohydrates are the primary source of fuel when it comes to running. But eating a large amount of them before you go for a run will most likely cause an insulin spike, which will then cause an energy crash.

Drinking too much coffee

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Caffeine is a great stimulant, in the right quantities. And indeed studies have shown its benefits when it comes to athletic performance. Overdoing it though can mess up your gastrointestinal system, increase the risk of dehydration, and trigger side effects such as headaches, dizziness, and anxiety.

Not listening to your body

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

This might be a rather vague concept to grasp, but it essentially means being aware of your body's reactions to exercise. This includes factors such as nutrition and any aches, pains, and other physiological responses.

Not considering your outfit

Eating a lot of food, Eating too much fiber, Skipping the bathroom, Not drinking enough water, Drinking too much water, Ignoring aches and pains, Doing static stretching, Going heavy in the gym, Drinking alcohol, Wearing new shoes and throwing your old ones away, Eating too many carbs, Drinking too much coffee, Not listening to your body, Not considering your outfit

Wearing the proper gear is important. Of course, running shoes are the holy grail of running gear, but what many people fail to assess is body temperature. It’s common for people to overdress and as a consequence overheat while running.

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