Top Tips for Runners
Whether you are training for your sixth marathon, or can only run 10 minutes, there are certain rules every runner should adhere to:
1. Set goals
Goals are extremely important to keep you motivated; if you don’t know where you’re going, how will you know when you get there? Whether it’s to lose half a stone or run a marathon, keep clear goals in mind. Better yet, write them down so you never lose focus. Make short-term and long-term goals, but be realistic. Aiming to lose a stone in a week is not realistic. Aiming to train for a marathon in 6 months is. Setting unachievable targets for yourself is tantamount to setting yourself up to fail, and you’ll be more likely to feel disheartened and give up.
2. Eat right
You wouldn’t run a car on empty, so don’t make your body. People who exercise regularly should base their meals around carbohydrates such as pasta, rice and potatoes, but go for the nutritionally superior ‘brown’ or wholemeal variety. The body needs glycogen to fuel itself during running, and this comes from carbs. So if you’re trying to lose weight and on a low carb diet such as Atkins, be prepared to feel too tired and lethargic to run.
3. Warm up
The jury’s unanimous on this one; stretching the muscles in preparation for what you’re about to put them through is one of the most important principles of good training. People who don’t warm up before a run are much more prone to injury and ‘time off’. Your body needs to warm itself up for about 15 minutes before the muscles are ready for the exertion of running.
4. Help your knees
Chose your running surface with care; Runners World rates common running surfaces from 1 to 10, 1 being the best. Grass comes out on top as it’s low impact, but road running is rated as 9, second last only to snow. Concrete surfaces are essentially crushed rock and offer no cushioning from the impact of running. Many runners don’t have the option but to run on pavements, but make sure you help keep your knee joints strong by taking an Omega-3 and Glucosamine supplement such as Omegaflex (available mail order at £12.70).
5. Interval train
Many runners find they reach a plateau and can’t increase their fitness levels further. If you run for half an hour three times a week, at the same pace and on the same route, this is not surprising. You need to challenge your body more by incorporating short bursts of high-intensity running. Try jogging for a few minutes, then sprinting for 30 seconds, then back to jogging again. Continue this pattern for however long you like, but make sure to dedicate at least one run per week to this type of training.
6. Keep hydrated
Even if you’re not thirsty, it’s important to keep drinking; if you wait until you feel thirsty, your body is already dehydrated. Sports drinks are not necessary unless you are planning to run for an hour or more, but whatever you drink make sure it’s a couple of gulps at least every 15 minutes.
7. Stretch
Running causes the leg muscles to shorten, so it is important to end the training session with a 10 minute cool down. Remember to stretch all the main muscle groups, most notably the legs, arms and back. Many runners also practise yoga, as the slow movements help to lengthen the muscles shortened by running.
8. Take a cold bath
Many people like to soak in a hot bath after a strenuous running session as the heat relaxes the muscles. Wrong. A hot bath can actually increase muscle stiffness. Many professional athletes have now been converted to the benefits of an ice bath, which reduces any swelling and tissue damage. Due to the lymphatic system being speeded up, the ice bath also helps to flush out the toxic lactic acid that forms during exercise. If the thought of an ice bath is too daunting, try a cold water bath instead; simply run a bath with cold water and soak for a minimum of 5 minutes. It’s important to wrap up warm and rest for a few minutes afterwards, as the body needs to recover from the shock of cold water.
9. Keep a training log
Get yourself a notepad or create a spreadsheet on excel, but whichever way you choose, keep a record of your run. How will you know you’re improving if you can’t remember how long it took you to run 5 miles last year? Runners World has a good (free) online training log. You simply fill in the details of your run, and it stores them for you, plotting charts and summaries of your progress over the weeks, months and even years.
10. Rest
It’s important to allow a day’s rest in between runs. Your body needs time to recover from the previous training session before you put it through its paces again. If you do not allow for recovery time, you will be more prone to injury, and may need to take time off; you’ll lose less precious running time by simply heeding this advice.
