How to Increase Circulation While Running

Poor circulation can lead to major health issues such as increased risk for strokes and heart disease. You can help increase your circulation through active movement. Running is an excellent way to increase circulation. Read on to learn how to increase circulation while running.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Running shoes
• Proper running attire

1. Establish a regular running routine. To increase circulation, it is recommended that you perform light exercise for 30 minutes a day. Since running is more intense than other exercises, you can reduce this daily requirement slightly. If you can establish a schedule where you run for 30 minutes four times a week, you will see great increases in your circulation.
2. Wear compression socks or stockings while you run. Compression socks apply pressure to your legs which help facilitate circulation. You can find these socks and stockings at most medical supply stores.
3. Warm up your body by briskly walking prior to running. This will help to get the blood moving throughout your body before you embark on more intense running exercise. It's best to increase circulation gradually initially so always warm up for about five to 10 minutes at the start of your workout.
4. Incorporate interval training into your runs. This involves intense bursts of energy, followed by recovery periods. You can do this by sprinting for one minute and then jogging for two minutes to recover.
5. Maintain good form while you run. Avoid tensing your back, neck, shoulders and arms while you run. Allow them to flow freely through your running motion. Avoid clenching your hands. Fingers should be loose and relaxed to promote circulation.
6. Cool down at the end of your run. Walk briskly until your heart rate drops to a more stable level. This will allow your body to fully recover before you stop moving.
7. Stretch thoroughly after your run. Stretching is imperative to proper circulation. Since running works virtually your entire body, full body stretching exercises are appropriate.

Tips & Warnings

• Pay attention to your diet. High cholesterol and saturated fat levels can lead to poor circulation.
• If you ever feel numbness in any of your extremities, contact your doctor immediately. This can be a complication of poor circulation.