Celebrate Global Running Day on June 1

Make activity a part of your daily routine for an effective way to protect your health and reduce your risk of illness and injury. It improves heart health, strengthens muscles and bones, helps manage your weight and increases brain function. Going for a regular jog is also a great way to get those healthy habits up and running.

Every year on June's first Wednesday, runners across the world observe Global Running Day. This year, Global Running Day takes place on June 1. The day focuses on running. But any type of physical activity is beneficial, whether walking around the block or completing a marathon.

Celebrate Global Running Day by participating in an activity that gets you up and moving. Use these tips from the American Academy of Orthopaedic Surgeons for a safer start.

 

Respect the Environment

• Avoid running in direct sun and always wear sunscreen with at least 15 SPF.
• Run in the early morning or evening during hot weather to avoid heat-related illness and injury.
• Wear reflective material if you run at dusk or dawn. Do not run at night when visibility is low.

 

Preparation is Key

Preparing for your run doesn’t have to be an extensive, complicated process. Keep it simple to increase your chance of success.

• Carry identification and a cell phone in case of emergency.
• Let others know where and when you'll be running.
• Start small and slowly increase your time, speed and distance as you progress.
• Warm up and stretch before beginning your run to prevent injury. Cool off and stretch again once your run is over.

 

Dress for Success

All you really need to start a running regimen is a good pair of shoes and some motivation. When choosing shoes, select a pair with good construction that provides shock absorption, stability and cushioning for your feet.

• Avoid frostbite and other cold-related issues by covering your head and neck. Don’t leave gaps in your clothing or gloves that expose bare skin.
• Dress in layers that wick moisture from your skin, insulate from heat and cold and protect you from the wind.
• Protect yourself from sun damage by wearing sunglasses with UV protection and a visor or hat to shield your eyes and face.

 

Stay Hydrated

Don’t let dehydration limit the health benefits running brings you. Expect to lose between six and 12 ounces of fluid every 20 minutes of your run and rehydrate accordingly.

• Drink 10 to 15 ounces of fluid before starting and repeat the practice every 20 or 30 minutes during your run.
• Increase your fluids if it's hot and humid outdoors or if you sweat excessively.
• Weigh yourself before and after your run. Drink a pint of fluid for every pound you lost.

 

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