Before starting your morning run, it's important to take care of your diet. After waking up, take a few minutes to breathe deeply and help your internal organs get active, which will make you feel more alert. To avoid low blood sugar, eat a small amount of starchy food or fruit like a banana or a handful of raisins before running. However, don’t eat too much, as this can cause stomach discomfort, nausea, or even vomiting.
Hydration is also crucial. Drink about 250ml of cold water before heading out. This helps increase blood circulation, allowing your skin to sweat more effectively and flush out toxins from your body.
Weather conditions play a big role in your morning run. Check the forecast before you go. If it’s raining, consider indoor exercises instead. In good weather, dress appropriately based on the temperature—layer up if it's chilly and stay light if it's warm.
Don’t forget to check the air pollution index (API). If the API exceeds 100, it’s best for people with health issues to avoid outdoor activities. When it goes above 200, even healthy individuals should limit their time outside to protect their respiratory and heart systems.
Before you start running, do some warm-up exercises. Simple movements like stretching your legs, rotating your neck, and moving your ankles and shoulders can prevent muscle strains and joint injuries. Make sure to fully warm up your body to prepare for the run.
Wearing the right gear is essential. In the summer, choose moisture-wicking and quick-drying sports clothes to stay comfortable. A pair of breathable sneakers, such as Adidas Climachill, can keep your feet cool and dry. Don’t forget sunscreen, hats, sunglasses, and long sleeves if needed to protect your skin from the sun.
When you run in the morning, start slowly. Your metabolism is slower in the early hours, so running too fast can lead to discomfort. Begin with a walk or jog, then gradually increase your pace once your body is warmed up. Keep your run to around 30 minutes and finish with some light stretching and breathing exercises.
After your run, don’t stop abruptly. Walk or jog for about 500 meters to cool down. Rest for 15–30 minutes before having breakfast. Choose light but nutritious options like soy milk, eggs, fruits, or taro to fuel your day properly.
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