What preparations should you make before a run?
“Adequate pre-run preparation can significantly enhance your running experience and reduce the risk of injury, making exercise more effective and sustainable.” Beijing Runway Marathon coach Tian Yuqiao explains pre-running precautions.
1. Health Assessment First
Those with underlying medical conditions (such as cardiovascular disease, diabetes, hypertension, etc.) or severe obesity are advised to consult a doctor in advance to determine whether they are suitable for running. If you have a cold, fever, a flare-up of an underlying medical condition, or are overly tired, you should refrain from running. Pregnant women or those experiencing menstruation should adjust their intensity or refrain from running according to their doctor’s advice. Those who are sleep deprived or have consumed alcohol should avoid strenuous running. Check your joints (ankles, knees, and hips) for pain or stiffness, and your muscles (such as your calves and hamstrings) for strains. If you have existing injuries, consult a rehabilitation therapist to avoid further injury.
2. Choosing the Right Equipment
Running Shoes: Choose professional running shoes. Choose supportive (for flat feet) or cushioned (for high arches) shoes based on your arch type. Replace running shoes promptly if the soles are severely worn. New shoes need to be broken in (try them for 2-3 short runs). Avoid long-distance use directly to avoid friction damage.
Socks: Choose seamless socks or athletic socks to reduce the possibility of blisters.
Clothing: In summer, choose quick-drying, breathable fabrics to avoid cotton clothing that absorbs sweat and increases friction. In winter, dress in layers (with a wicking base layer, a warm mid-layer, and a windproof outer layer), and wear gloves, a hat, or a headscarf.
