The Daily Actvity of a Runner is should be atleast 30 minutes as minimum for better improvement in daily runs
ACTIVITY
-- PRE WARM-UP : Pre warm-up is adviced to prepare your body for regular Physical activity.The warm-up is generally used to increase body temperature, increase heart rate and breathing rate, and also help you mentally prepare for exercise. Pre warm-up includes Gentle Rotation of Joints, Head rotate, basic movement excercises, Skipping, etc.
-- After Physical Activity, Stretching for all muscles is mandatory. It helps you to keep away from injuries.
-- Do Strengthening workouts atleast twice a week in alternate sessions of Daily activities in 50 Day Challlenge.
-- Do Various pace run(Speed, Slow Jog or walk), once in a week.
-- Recreation Activity is more important to keep you energetic in the long day activities like 50 Day challenge. It includes Run on different locations, Run with partners and musics, Doing swimming, etc.
NUTRITION
-- Daily water intake should be atleast 4 to 6 litres.
-- Eat more fruits after activity and avoid easily non digestible foods instantly after activity.
-- Before starting activity it is advisible to eat Nuts, Dals, Dates, Almonds, etc. Avoid acidic fruits before starting activity.
-- During activity, it is advised to take Sequential Electrals, Water, Fresh juicies, Chocolates, Fruits, etc., specially advised for the Challengers, who are doing activity more than 30 minutes.
-- Avoid Heavy foods and Fruits in dinner and before Bedtime.
PRECAUTIONS
-- In Case, any challenger got any Foot pain, they are adviced to immerse their leg in ice water for regular durations.
-- Before bed, hot water immersion is adviced.
-- If you got Heel pain, do bare foot walk on river sand or normal soil in alternate sessions.
-- If you feel any discomfort with your shoe or any frictions with the shoe, you can use Vaseline, oils to avoid friction, blisters, contution.
-- Use roller and heel rise exercise, if you have chin splints.
-- Strengthening exercise and Core exercises are important to avoid Back pains.