Running is one of the most simple sport activities that can be done by everyone. It can be done anywhere and doesn’t require a very large cost. For those of you who want to make the running activities as your routine exercise, you have to prepare everything to avoid injury when running. Here are the preparation tips for the beginners:

 Shoes and Shocks
Ask at the sports shop to get the most comfortable shoes for running. You must choose the right size for you to avoid blisters on your feet. Socks must be comfortable and absorbs sweats.

Sport Shirt
Sport shirt with Dri-Fit material is very popular because it has flexible and solid materials. In addition, Dri-Fit material also can make the body still feels dry even after a long move. This material is a mixture of Polyester, Spandex and Nylon. Besides Dri-Fit, Cotton is also a material which is quite comfortable for running activities. For women, wearing a sports bra will be helpful to remain comfortable while running.

Nutrition
Avoid heavy meals 2-4 hours before running. Snacks like banana or whole wheat bread with peanut butter are good choices to be eaten 15 minutes before you start running.

Water
Always make sure that your body doesn’t lack of water to avoid dehydration.

Warming Up and Cooling Down
Always start and end running activities with walking or jogging for 5 minutes. This must be done to avoid the risk of muscle injury.

It is necessary to note that the level of speed and distance in running activities should be increased gradually to avoid injury. Don’t forget to give your body time to rest at least 1-2 days before returning to the running activities.
(Widhi Wartika)
Source:
http://www.konveksian.com/bahan-kaos-dri-fit/
http://wolipop.detik.com/read/2015/03/27/140635/2871439/849/makanan-yang-perlu-dihindari-sebelum-olahraga-lari-agar-hasil-maksimal/
http://www.dunialari.com/