Tips for jogging during fasting to stay healthy but not dehydrated

Jogging is the simplest sport that many people like. To do this you do not need a lot of equipment and money. Only with comfortable shoes and clothes, you can jog. Although it seems easy enough to do, if not done properly, jogging can pose a risk of injury. Especially if you do it while fasting. The following tips and tricks can make your fast jogging routine free of problems.

How to do jogging during fasting that is safe for the body?

1. Make sure you are well hydrated

If on a normal day you can bring a bottle of drink while jogging, it's different when you jog while fasting. If you become dehydrated while jogging due to a lack of fluid intake, jogging, which is supposed to help you stay healthy, can actually be dangerous.

How can you prevent this from happening? If you plan to keep exercising even though you are fasting. Make sure you are well hydrated from the time of breaking your fast to saliva. In addition to drinking water, you can also get fluid intake from fruit or yogurt. To avoid dehydration, you can choose the time of the evening before breaking the fast, which is 16.30-18.00 hours.

2. Use the right shoes

Use running shoes that are comfortable and fit your feet, not too big or too small. It is recommended to change your jogging shoes every six months. This is to reduce the risk of injury due to decreased quality of shoes.

3. Warm up and cool down

Never jog right before you warm up. Warming up is very important, especially if you are fasting, why? Because warming up can give a "signal" to the body that you are physically and mentally ready to do this one physical activity.

Warming up slowly can raise your heart rate and minimize stress on your heart when you start running. Before jogging while fasting, you can warm up with a brisk walk followed by jogging. When you warm up, you will know whether you can jog while fasting or not.

No less important than warming up, cooling is also important for you to gradually lower your heart rate and blood pressure. When you're done jogging, end with a five minute walk.

4. Don't overdo it

Don't be too enthusiastic about increasing your mileage just because you managed to jog long distances during yesterday's fast. This actually increases the risk of injury. Don't increase your weekly mileage by more than 10 percent each week. Keep starting slowly when you jog while fasting so that you can take advantage of jogging to stay in shape even though you are fasting.

5. Get used to breathing from the nose and mouth

Some of you may think that you should only breathe through your nose. When you jog while fasting, try to breathe through your nose and mouth to make sure you are getting enough oxygen to your muscles while running. Taking deep breaths can help prevent this side stiches or a stabbing pain in the abdomen under the ribs during sports which is a common problem for runners.