Before you hit the road – be prepared and ensure your safety.
Taking part in our challenge is a great way to boost your immunity, burn calories, improve your fitness and feel good about yourself. As long as you take your time for proper preparations, of course! How do you do this? Here are some useful tips.
Don't bite off more than you can chew. Make sure to tailor your goals to your physical condition. If you don't exercise regularly, don't start with long distances and a fast pace right away. It will be much better to gradually increase the distance covered. Forcing yourself through will not work. In our game, consistency is the key to success!
Dress accordingly. Before going outdoors, check the weather forecast in order to make sure you are well dressed. It is important to strike a balance: make sure you’re not too warm and not too cold. It is a good idea to always have a sweatshirt or light jacket with you. If you get cold, you can put it on straight away without risking catching a cold. Remember that your clothing should be comfortable as well. If outdoor activities are to make you happy, the clothes you exercise in should be comfortable!
Prepare your gear. For runners, shoes are the most important thing. They should have a great fit, provide excellent comfort, and ensure adequate cushioning for the feet. They should preferably be made of breathable material, as the feet get sweaty when running.
Your bicycle needs a little more careful maintenance before the season. You need to tighten all the bolts, check the brakes, lubricate the chain, shock absorbers and brakes, as well as inflate the tires properly. If you can't do this yourself, get help from professionals
Good hydration is key. Just because you don't feel thirsty, sweaty or hot, it doesn't mean you are not dehydrated. Your body still needs water. Drink a little beforehand and take water or an isotonic drink with you to drink on the way.
Protect yourself from the sun. While the sun positively influences your mood and the production of vitamin D3, it can do more harm than good in too large doses. Don't forget to apply a strong sunscreen before you go out. Don't let the cloudy sky fool you – the sun shines also through the clouds. Take some high-quality UV-protective sunglasses and a hat or bandana with you.
Never skip the warm-up! Warm-up is crucial for starting any kind of physical activity. Take five minutes to march in place, jump up and down, swing your arms, and do some jumping jacks in order to get your heart pumping blood to your muscles. This will prevent you from straining your muscles or damaging your joints.
Do some stretching exercises afterwards. Stretching your muscles is essential after performing any physical exercise. Stretching not only prevents injury and pain, but also aids the recovery and efficiency of your body. Take a few minutes to stretch after each time you exercise. Do one to two repetitions of each stretch, holding the stretched position for at least 10-15 seconds.
Stay safe. Safety first! If you're cycling or rollerskating, make sure you wear a helmet! You will also need knee and elbow pads while you're at it. Make sure that everybody can see you from a distance. This is particularly important should be moving around after dark. Wear a reflective armband or attach reflective tape to your clothing. A head torch will also be useful. Remember: it is required by law to equip your bicycle with lights.
Listen to your body. Do not hesitate to stop if anything is wrong. If you feel pain in the chest, feel dizzy, or are worried that you might have strained a muscle in your leg, stop exercising. Get inside or call for help. Remember to charge your phone before leaving home.