Over-use injuries
The majority of running injuries are caused
by over-use. When we exercise, our body is subjected to stresses, and as we
rest and recover our body heals, becoming stronger and fitter. To avoid
injuries, schedule in at least one rest day a week and include cross-training
in your repertoire, such as cycling and swimming. This will help to stretch
certain muscles and strengthen others. While taking the pressure off the
muscles used over and over again when running.
Partner up
Running with a buddy has a whole host of
benefits. You won't want to let them down, so you’re less likely to skip a
session. According to stats, 55 per cent of long-term couples would also rather
go to the gym together than the cinema, meaning you can stay fit while building
a happy, fit relationship. Try it.
Quadriceps
These are the muscle at the front of the
thighs, used to power your runs. Keep them supple and injury-free by stretching
them after each run. To do this, stand up straight, bend your right leg and
pull your foot up towards your bottom. Keep your knees together and your hips
pointing forwards. Hold for 15 to 20 seconds on each leg.
Race for life
These short 5K races are perfect if you’d
like to raise money for a cause and start running too. The cancer-fundraising
event holds over 235 races throughout the UK and welcomes women of all fitness
levels to enter. Visit raceforlife.org to find one near you.
Stretching
If you stretch before a workout, stop!
Research in the Scandinavian Journal of Medicine and Science in Sports found
that pre-workout static stretching (holding a stretch for a long time) reduced
muscular strength and explosive performance. Warm up the muscles by gradually
moving through a wide range of motion.
Trail running
If you train on the road, why not go off
the beaten track? Not only are trails better for your joints because the
surface absorbs more shock, but they will also help to strengthen your legs.
Unstructured
Now and again, it’s good to have a workout
that surprises your body, and Farlek training does just this. Fartlek means
‘speed play’ in Swedish and is running in an unstructured format, alternating
between walking, jogging, running and sprinting – you vary the effort as you
wish. For example, when out running, add a fast sprint to the end of the road,
when walk or jog to recover before sprinting again. It’s an excellent way of
adding a new way of training to a monotonous routine.
Very cute kit
We think swoon-worthy kit can motivate you
to pull those trainers on and head outside. On our lust list is Stella
McCartney’s new running collection for Adidas (shop.adidas.co.uk) and Moving
Comfort’s (moving comfort.co.uk) summer clothing. Think brights and modern
monochromes, which can be worn on and off the track.
Wild training
Enjoy stunning views as you train in
meadows and on the mountains at the new Wild Training Fitness Retreat
(basecampexplorere.com) in the French Pyrenees. You train in a group with
like-minded people, and the week-long course puts you through an array of
stimulating cardio-related activities guaranteed to improve your running
efficiency and speed.
Xtreme races
If you’re on your umpteenth marathon and
seeking your next challenge, try an ultra marathon. The name says it all, as
you run anything further than the 26.2-mile marathon course. The training
usually consists of long steady runs that are not about speed, or even
distance, but time on your feet. Ouch! Visit ultramarathn.org.uk to find races
in your area.
Yoga
Yoga may be the last thing to add to your
running programme, but perhaps it’s time to rethink this. A study in the Indian
Journal of Medical Research found that practicing yogic breathing can help
athletes work ar a higher intensity at the same rate to those who don’t
practice. Yoga also helps improve your posture and balance, which are crucial
for running.
ZZZZZ
Sleep is one of the most important elements
of a running routine, as it’s crucial for recovery and repair. Studies show
that when sleep is restricted, less human growth hormone is released by the
body, which can hinder recovery. This also increases the stress hormone
cortisol, which causes fat storage around the stomach and interferes with the
repair of soft muscle tissue. Get at least seven to eight hours a night.
