Whether you’re just starting out or you’re an experienced runner there are lots of tips that we pick up along our running journey and one thing is for sure, you never stop learning.
Disclaimer – These are in no particular order and are as guidance only.
Plan and prepare – There’s nothing worse then getting ready for a run and not being able to find your trainers, your favourite t-shirt is still in the wash, or my regular failure finding a matching pair of socks!
Being prepared for your runs extends more to just making sure your kit is ready but to every aspect of your life. We’re all really busy whether that’s with work, kids, studying, family and this is all before we even get into fitting in our run or exercise.
Let’s look at your running plan first, do you have one? Obviously there’s no requirement to have a plan but if you’re training to increase your miles, improve your speed or try something new then it can help (don’t forget to check out our range of plans; The First Steps Programme, C25K, 10km+). What’s important to note is that your plan should be adaptable, don’t worry about it and don’t try to ‘catch up’ if you miss a session.
One pearl of wisdom I heard recently was to fit in the minutes and save the minutes e.g. do you spend ages trying to find your kit before a run, I know I got lazy and threw my socks into the drawer but then I would spend an eternity trying to find a matching pair or for long runs two matching pairs. How long does that take to get ready? 2 minutes? 5 minutes?
Well now calculate that over the course of a year – let’s say 5 minutes, 4 times a week – that’s 1040 minutes or just over 17 hours!!! Imagine what you could do with that time. So let’s look at the other side of adding in 10 mins of core strength or flexibility into your training – let’s say 10 mins EVERY day – that’s 3650 minutes or nearly 61 hours of good work that will support your running. It’s mind blowing but perfectly achievable. Now let’s do the same to other areas like menu planning, batch cooking, and housework – imagine the time we could save just by following a simple plan and therefore the extra time we would have to spend enjoying ourselves!
Celebrate don’t compare – We all know there are some useful recording platforms out there, what’s important is that we don’t get bogged down by looking at other people’s stats and comparing them to our own. Everyone is an individual with different goals and different training requirements. In fact by making the effort to run without any gadgets you can just enjoy the freedom and pleasure of running.
Rest days are important! – It’s great when you get the running bug but make sure you factor in those rest days. Your body needs time to recover from training, it can be all to easy to do too much too quickly or start to over-train. Use your days off to do your planning and preparation, to fit in some well-being time e.g. Pilates or Yoga, or however you like to relax.
Listen to your body – As we increase our exercise we may find that we have a few niggles or areas of chafing (men that includes you) that could cause us discomfort or potentially lead to injury.
Well we’re here to advocate that prevention is better than cure – see the sections on cross training and looking after your kit. I know from experience that as I build up my mileage that there are certain parts of my foot that develop pressure spots and left unprepared can lead to blisters and pain.
The answer – I tape up those areas prior to the long runs, protecting them from blisters or rubbing. I also am a big fan of a well know petroleum jelly brand to protect the areas that are prone to rubbing when I sweat, just pop a bit on before a run and hey presto, no rubbing!
If you have any niggles or pain, first of all don’t ignore it and secondly are you doing any strength and conditioning alongside your running? Make sure you get proper advice and treatment from a qualified professional.
Cross Training – The benefits of cross training are great, so great that we haven’t got time to list them all, and you’ll find that as you start to fit them in to your schedule that they’ll have a positive impact on your running e.g. strength and conditioning to minimise injury and to be strong enough to meet the demands of hill work.
How about Pilates or Yoga to help with your stretching and flexibility, both are also a lovely way to relax and unwind. Cycling and swimming takes the pressure off weight bearing joints, uses different muscle groups and improves your cardiovascular fitness.
Start small and build up your workout, and look out for our videos coming soon.
Look after your kit – If you’re not comfortable in your kit or you’re wearing the wrong thing for your session then chances are this will be at the back of your mind when you’re trying to focus on your run. One key area is obviously trainers, are you wearing the right pair of trainers for the terrain you’re on, how do you clean them (I’m in the no washing machine camp), when should you replace your trainers? Why not come along to our live webinar with Richard Williams from Moti and find out, 20th April 6.30pm – more details to follow.
Vary your routes/terrain – Doing the same route time and time again will get boring and uninspiring, and your progress will get stagnant. Try changing your route, varying the terrain – why not try Trail running (as advocated by Ginger Al in our Run Wales Festival and Run Leader Conference), run on sand or run up and down hills. If you’re not sure where to start then ask our fantastic running community for advice.
Share your training with others – We know it’s been really difficult to keep going or even start running during lockdown. As we move towards restrictions easing, in terms of groups being able to train together, why not get in touch with one of our Social Running groups to help you on your running journey. Some of the groups also offer virtual support so you can chat to someone confidentially before attending a session. If there isn’t a group near you then let us know and we’ll do our best to get the ball rolling.
Have you got any top tips that you can share with our running community? Hop back over to social media and let us know!