Main Body
4. Tips
Weather
Although the weather is inclined to change, this should not have to dictate the opportunity to go for a run. Thankfully, whether the temperature is hot and humid or cold and chilly, with some clothing precautions you can still enjoy your daily runs. Remember, comfortable clothing is optimal and desired.
Hydration
It is important to stay hydrated! You do not want to get more than 2% dehydrated or else your performance will suffer. Keep a water bottle handy and a sports drink!
- Pre-drink 8-16 fluid oz a couple of hours before your start your run
- Drink another 4-8 oz thirty minutes before your run
Nutrition
Diet is important for health and to optimize performance. Proper nutrition can help how an individual adapts to their training program.
- Of your total calories, you should consume about 65% of your calories from carbohydrates. Carbs are your best source of fuel.
- Protein is used for some energy, but mainly to repair muscles and other tissues. Protein should make up 15% of your diet.
- Fat should make up about 20% of your daily food intake. Food such as nuts and fish (cold water fish) have essential fats which are vital for good health.
- Vitamins do not have a role in energy availability; however, they play an important role in cell damage. Whole food sources of vitamin C, E and A would be preferable.
Shoe Choice
There are many brands of shoes out there. It is advised to stick to the well-known brands, and purchase your shoes from a reputable retailer with sales associates who work to assess your individual walking/running mechanics. Shoes should provide support. They should aid in your natural bio-mechanics and not over-correct. If they are too supportive this could lead to injury. Make sure that you try on your shoes before you purchase them.
Checkout the information by REI on how to choose running shoes.
Using Your Environment
To avoid boredom, it’s recommended that you change up your jogging regimen. Changing up your jogging regimen can involve picking routes/workouts with different scenery or different locations. The University of Georgia’s infrastructure has many places to vary your routine:
- IM Fields: natural terrain, Lake Herrick trails
- State Botanical Garden of Georgia: several dirt trail loops of 2-5 miles
- Ramsey: indoor track
- Strength & Conditioning Rooms I or II: treadmill, elliptical
- Different parts/routes on campus: hills, pick two locations far apart on campus, Stegman Stairs
Adding variety in your running routes/regimen not only changes scenery, but also helps to change the intensity of your workout (FITT Principle) and avoid plateau-ing/burning out. When planning your workout, consider changing:
- Distance (constant pace) or duration (constant pace)
- Pace (same distance or duration)
- Vary pace = interval: on track or with use of apps
Training Groups
Running or walking with training partners can allow you a chance to socialize with old friends while training, meet new people, and stay safe. Specialty running stores in Athens organize groups that meet informally to train several days per week. Participating in these groups is free and serves as a chance to meet other runners and walkers.
Contact the following groups or stores for more information: