ALWAYS DO BEFORE JOGGING. 4 VITAL THINGS

1) Thing you should always do before going jogging

When you have a bite to eat before a nice jog, it provides your body with energy during your run. This is what you must do before jogging. Keep in mind, that you have to be mindful of the time frame concerning when you are going to start your run.

What you eat, and how much you eat can directly affect your performance. Eating too soon prior to a run could cause your stomach to seriously complain.

You want to eat a snack high in carbohydrates, as well as one with low fat content. Make sure you give your body ample time to adjust. A time frame that’s agreeable is 1 hour before you take your jog.

Peanut butter on a bagel is a excellent choice for a pre-run snack because its high in carbs, as well as providing protein.

2) Why you should be sure to hydrate, always before jogging

Marathon runners receive cups of water from fans as they jog on their route. But it’s always a good idea to make sure you properly hydrate before your feet start pounding the pavement.

A really bad thing to do is to start your run already dehydrated. So make sure you get you some electrolytes in your body before you start your run.

Also if your sure your going to be jogging for more than 30 minutes, it is a good idea to bring a bottle or two of water with you to hydrate during the run.

In addition, make sure you down a couple of Gatorades immediately after the run to rehydrate your body with the liquids you burned during your run.

3) Be sure to stretch really well

One thing all professional athletes know is proper stretching is very important to help protect against injury.

A nice quickly paced walk is a good start to get the blood flowing and get the muscles ready for exertion. If your a lunch break runner. Be sure to add in warm-up time to your set aside workout schedule.

4) Why you should always prepare yourself before jogging?

Be sure to wear loose fitting clothing on your run. Clothes that restrict movement will add an unwanted element to what should be your enjoyable running experience.

What you elect to wear during your jog can directly affect the effectiveness of your run. For instance. It’s always a good idea leave the work boots at home.

If you overdress it could cause overheating. In cold areas, dress warmly. In areas where the sun is blazing, wear plenty of sunscreen.

It is also very important to choose the correct footwear. Talk to a professional to determine what type of footwear is appropriate for your style and type of running.

Always jog in familiar areas. Rehearse your route in the daytime prior to going on your run. Watch out for automobiles and wear reflective clothing if at all possible.

Carry your identification with you as well as your cell phone in case you need assistance in any way or become lost.

ALWAYS DO BEFORE JOGGING. MARATHON RUNNERS SECTION 1

Name	Country	Olympics	IAAF WC	WMM	1s	Career Best	Other	Ref
Gezahegne Abera	Ethiopia	2000	2001		5	2:07:54	First to win gold at Olympics and World Championships	[1]
Abel Antón	Spain		1997  1999		2	2:07:54	First to win two golds at World Championships
Stefano Baldini	Italy	2004 (12) 2008	2001  2003		3		Two time European champion
Dick Beardsley	United States				3		The “Duel in the Sun” with Alberto Salazar at the 1982 Boston Marathon.
Abebe Bikila	Ethiopia	1960  1964					First black African gold medalist by winning in Rome barefoot, previous world record holder
Gelindo Bordin	Italy	1988	1987		6		Two time European champion
Amby Burfoot	United States				1	2:14:28	Boston Marathon winner
Dionicio Cerón	Mexico				7	2:12:13		[2]
Robert Kipkoech Cheruiyot	Kenya			2006/2007  2007/2008  2008/2009	7	2:07:14
Robert Kiprono Cheruiyot	Kenya				2	2:05:52
Waldemar Cierpinski	East Germany	1976  1980	1983
Andrea Cionna	Italy					2:31:59	World record holder for the fastest marathon run by a totally blind man
Derek Clayton	Australia					2:08:34	The first to run a world record under 02:10:00
Robert de Castella	Australia		1983		4	2:07:51	Former marathon world record holder; holds Australian national record
Belayneh Densamo	Ethiopia				7	2:06:50	Held the world record for the span of 10 years.
Leonard Edelen	United States	1964				2:14:28	In 1963, he became the first American to hold the world record since 1925.
Steve Edwards							First person to complete 500 sub 3:30:00 marathons	[3]
Stefaan Engels	Belgium						First person to complete 365 marathons in 365 days	[4]
Martín Fiz	Spain	(4) 1996	1995 1997		3

MARATHON RUNNERS SECTION 2

Haile Gebrselassie	Ethiopia			2006/2007  2007/2008  2008/2009	9	2:03:59	Winner of many distance racing championships and holder of 27 world records	[5]
Jaouad Gharib	Morocco	2008	2003 2005			2:05:27
Rodolfo Gómez	Mexico	(19) 1976 (6) 1980			3	2:09:33
Ryan Hall	United States	(10) 2008 (DNF) 2012				2:04:58
Hal Higdon	United States						Freelance writer for Runner’s World; a founder of Road Runners Club of America
Ron Hill	United Kingdom	1964 1972				2:09:28
Hwang Young-Cho	South Korea	1992			3	2:08:09
Juma Ikangaa	Tanzania	(6) 1984 (7) 1988 (34) 1992
Steve Jones	United Kingdom				4	2:07:13	Former marathon world record holder
Veikko Karvonen	Finland	(5) 1952
Yuki Kawauchi	Japan		(18) 2011, 2013		10	2:07:27	More than 100 sub 2:20 marathons
Tsegaye Kebede	Ethiopia	2008	2009	(5) 2008/2009  2009/2010	4	2:05:18
Meb Keflezighi	United States	2004			1	2:08:37
Khalid Khannouchi	Morocco  United States				5	2:05:42	Former marathon world record holder
Dennis Kipruto Kimetto	Kenya}					2:02:57	Former marathon world record holder
Eliud Kipchoge	Kenya}	2016				2:01:39	Current marathon world record holder (2018)
Stephen Kiprotich	Uganda	2012	2013			2:07:20
Wilson Kipsang Kiprotich	Kenya	2012				2:03:42	Former marathon world record holder
Abel Kirui	Kenya	2012	2009  2011			2:06:51
Hannes Kolehmainen	Finland	1920
Lee Bong-Ju	South Korea	1996				2:07:20	Winner of the Boston Marathon in 2001
Martin Lel	Kenya			2007/2008  2006/2007	5	2:05:15
Vanderlei de Lima	Brazil	2004
Tom Longboat	Canada
Carlos Lopes	Portugal	1984				2:07:12	Former marathon world record holder
Frederick Lorz	United States				1		Disqualified from 1904 Olympics after crossing first, but legitimately won the Boston Marathon a year later
Spyridon Louis	Greece	1896					First Olympic gold medalist for the marathon
Patrick Makau	Kenya			2011	1	2:03:38	Former marathon world record holder
Deriba Merga	Ethiopia				2	2:06:39
Greg Meyer	United States				2	2:09:00	Won 1983 Boston Marathon

MARATHON RUNNERS SECTION 3

Franjo Mihalić	Independent State of Croatia  Yugoslavia	1956			1	2:21:24
Alain Mimoun	France	1956
Steve Moneghetti	Australia	(5) 1988 1992 1996 (10) 2000	1997
Koichi Morishita	Japan	1992			2	2:08:53
Emmanuel Kipchirchir Mutai	Kenya	2009			1
Takeyuki Nakayama	Japan	(4) 1988 (4) 1992			5	2:08:15
Gerard Nijboer	Netherlands	1980				2:09:01
Tsuyoshi Ogata	Japan		(12) 2003  2005 (5) 2007		1	2:08:37
Benjamín Paredes	Mexico	(8) 1996 (64) 2000			2	2:10:40
Jim Peters	United Kingdom					2:19:22	Set the World Record four times, the first person to have run a sub-2:20:00 marathon.
António Pinto	Portugal	1988 1992 (14) 1996 (11) 2000			4	2:06:36	One of two holders of European record
Orlando Pizzolato	Italy	(16) 1988	(7) 1987		3	2:10:57
Hendrick Ramaala	South Africa	(12) 2000	(9) 2003 (27) 2007		2	2:09:28
Julio Rey	Spain		(37) 2001  2003 (8) 2005		4	2:06:52
Bill Rodgers	United States	(40) 1976			22	2:09:27	Posted multiple major victories in the late 1970s. Held the American record multiple times.
Alberto Salazar	United States				4	2:08:13	Won the New York Marathon for 3 consecutive years
Marílson Gomes dos Santos	Brazil				2	2:08:43	First South American to win the New York Marathon
Nobuyuki Sato	Japan		1999			2:08:48
Toshihiko Seko	Japan	(14) 1984 (9) 1988			10	2:08:27

MARATHON RUNNERS SECTION 4

Morio Shigematsu	Japan				6	2:12:00	Held world record June 12, 1965 – December 3, 1967
Frank Shorter	United States	1972  1976				2:10:30	Only American to win multiple medals in the Olympic marathon
Silvio Guerra	Ecuador	(14) 2000			2	2:09:49	Holds Ecuadorian Marathon Record since 1997
Germán Silva	Mexico	(6) 1996			2	2:08:56	Won the New York Marathon for two consecutive years
Fauja Singh	United Kingdom						Holder of multiple records in the 90+ age group
Shigeru So	Japan				6	2:09:05
Takeshi So	Japan	(4) 1984			4	2:08:55
Sohn Kee-chung	Japan	1936			9	2:25:14	First Korean Olympic Champion in any discipline, while representing Japan. Held the World Record for the longest span of 11.5 years.
Albin Stenroos	France	1924
Toshinari Takaoka	Japan		(4) 2005		1	2:06:16
Hiromi Taniguchi	Japan	(8) 1992	1991		5	2:07:40
Josia Thugwane	South Africa	1996 (20) 2000			4	2:07:28
Tesfaye Tola	Ethiopia	2000				2:06:57		[6]
Erick Wainaina	Kenya	1996  2000 (7) 2004	(18) 1995		7	2:08:43	One of the few athletes[clarification needed] in Olympic history to finish in the top 10 at three separate marathons
Samuel Wanjiru	Kenya	2008		(4) 2007/2008  2008/2009  2009/2010	4	2:05:10	Holds current Olympic record
Mamo Wolde	Ethiopia	1968  1972
Dimitrion Yordanidis	Greece						Oldest man to complete a marathon, at age 98	[7]
Emil Zátopek	Czechoslovakia	1952 (6) 1956					Won Olympic gold in his first marathon in Olympic record time
Sondre Nordstad Moen	Norway					2:05:48	First european runner to finish under 2:06:00 (Fukuoka, 2017).

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