Can I Run It?

Don't lift your knees too high and avoid bouncing up and down. Page last reviewed: 19 October Next review due: 19 October Our Top Bras for the Best Support. More From Start Running.

New to running? Use GD Rig. Your shoulders should be back and down. Try to swing them forward and back, not across your body.

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The increased blood flow to internal organs means less blood flow is available to our large muscle groups, such as our legs and arms. When we exercise, the opposite occurs; blood flow is redirected from internal organs to the large working muscles to provide the necessary energy for muscle contraction. When we have a large amount of food in our stomach, running is difficult or uncomfortable because our body is simply not designed to do both digestion and exercise at the same time.

Stomach cramps, stomach aches, or gastrointestinal GI distress are the most common complaints when trying to run on a full stomach. The mechanical mixing and jostling that naturally occurs while running can upset the digestive tract too. When it comes to smaller meals or snacks think: to calories , you may only need to wait an hour or two before your body is able to digest.

If your snack is made up of simple carbohydrates and little or no fat and protein like a banana and an english muffin with jam, an hour or so should do as these simple carbs are easier to digest. Some endurance athletes even train their bodies to eat on the run. Even at the marathon distance, runners must ingest some nutrition during the race , although hardly a large meal.

Experimenting in your training with eating and running will let you know just how much you are able to eat or not eat before a run. For the best training results though, allow three to four hours after eating a large meal before running, especially if the workout calls for some intensity. For small snacks and quick bites, give yourself about an hour or two to digest before pounding the pavement.

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