Top Running Tips
4 Dec 2017
Top Running Tips and advice on how to run effectively
What are the benefits of running?
Regular running can reduce your risk of chronic illnesses, such as heart disease, type 2 diabetes and a stroke. It can also help to boost your mood and maintain a healthier weight. Be careful and don’t overdo yourself when running. Make sure at all times you are running under safe precautions such as if you are recovering from an injury make sure that you gradually reintroduce yourself to running.
• It has been claimed that it can help reduce the risk of heart disease of up to 42 per cent
• Reduces stress, anxiety and depression
• Strengthens your bones and muscles
• Improves appearance
How do you stay motivated during running?
• Set yourself a goal- This is an important factor in keeping yourself motivated whilst running. Training for a race such as a charity run or a sports event (races) etc. is a good way to keep going. This would help improve your confidence as you know the purpose of why you are running and can keep that goal in target to achieving for your own health and well-being.
• Running with a friend or group- This is a useful skill in staying motivated and inspired as having a friend or a group of people that has around the same level of ability as you to run with. This helps you to encourage each other and stay motivated towards running. It helps you to keep motivated and good teamwork in relation to having running partners who each of you trust and can rely on.
• Keeping a diary of your runs- This would involve noting down each run, including your route, distance, time, weather conditions and how you felt. This helps you to determine your overall performance including your levels of motivation, look back and be encouraged and look at improvements.
• Mix it up with other activities- Keep your running interesting by adding variety. Vary your distances, paces and routes. This can also be in combination with a sports activity such as football, athletics or even just running regularly in general. There are different activities which allow you to work different muscles such as going to the gym using a treadmill.
Top Running Tips
• Getting the right footwear- Good quality running shoes such as well-known manufacturers of running trainers include Nike and Adidas.
• Stretching before running- Running can cause your muscles to shorten and tighten, increasing the risk of muscle pulls and strains. In order to prevent these injuries from occurring it is best to do leg stretches some of which involve yoga and also flexibility training to help keep your muscles in shape and functioning correctly.
• Getting the right clothing- Good quality sports clothing such as tracksuits, shorts, tops and socks made from the right type of fabric to meet your needs. From well-known manufacturers for sports clothing such as Nike and Adidas. This would depend on the weather i.e. tracksuits or jumpers to layer up more for winter; as your body warms up during exercise you could remove extra layers. During the summer shorts with a sporty t-shirt would be more of the aim.
• Calories- This is an essential tool for running. Timing is the key, it is good to eat around 200 to 400 calories of mostly complex carbs and a little protein about 1 hours 30 minutes prior to your run. Eating enough food is very important as you must have enough energy you need before running to reduce the risk of fainting, overdoing yourself. This will give your body the time to digest the food and provide your body with the needed energy for the activity. Not eating or not eating enough can make you feel fatigue including weakened muscles and eating too soon can cause stomach issues. Foods such as yogurt, granola/fruit bars, cereal, pasta salad, eating fruits such as an apple, banana, eating a sandwich, muffins this can vary depending on the time of day and what diet the individual has. You should also make sure that you eat food 30 to 45 minutes after the run to provide your tired muscles with the fuel they need to rebuild quickly.
• Being well hydrated- This is just as important as calorie consumption prior to running. Make sure you drink at least ½ a litre of water about 2 hours before running. This will give it time to pass through your system before your run. It is important to carry a bottle of water or a sports drink such as Lucozade sport in hot weather you would have to consume more liquids to keep hydrated.
• Having enough rest- Gives your body time to rebuild and recover after running.
• Vital sign measurements such as pulse rate, heart rate to monitor the impact that running has on your heart rate and pulse rate.