maximizing performance. Consuming over 2 liters or about a half gallon per day is recommended for the average person, however, you may want to double or even triple this amount if you know that you are going on an intense run or training day. You want to start your hydration process a few hours, to a day, before your planned run.
Dehydration during your run may cause dizziness, cottonmouth and the cessation of sweating in early stages and progress to more serious symptoms that can have long-term effects.
Poor biomechanics, associated with many amateur runners, can lead to an increased prevalence of injury and wasted energy. While on your run you want to make sure that your upper body is upright, not leaning too far forward at the hips can help reduce injury.
Elbows should be at a relaxed 90 degrees, swinging front to back, side to side movement of the arms increase forward slouching at the hips which can lead to injury or loss of balance.
Be sure not to overstride, focus on landing on your midsole, and never your heel a common mistake which can lead to shin splints. These biomechanical alterations will help reduce wasted energy and inefficient movement patterns that increase the risk of injury.
Maintaining control of your breath is another hidden key to