If you have been running for a number of years or taking up running for the first time following our top tips will help you run safer, happier and reduce the risk of injury.
1) Get the perfect pair.
Invest in the time and money to get the prefect pair running shoes to suit you. Go to a specialised running shop where staff are knowledgeable and perform gait analysis. Gait analysis will reveal your foot strike pattern. This will determine what time of runner will suit you. It is crucial that your shoes fit correctly to prevent many foot conditions and alignment problems.
2) Look the part
Always wear technical fabric tops, shorts and socks that are breathable and whisks sweat away from your body.
3) Train SMART
Build up your running gradually and avoid doing too much too fast. The guideline to increasing mileage is to add no more than 10% each week. This is to allow your body to adapt to the high mileage and not overload the body. Follow a training plan for beginners and ensure the training plan includes core strength/flexibility training.
4) Warm up and cool down
Warming up properly and doing light stretching after a run is important to reduce muscle tightness and increase range of motion.
5) Be seen and safe
Always wear high vis clothing when running at night. Bring your phone in case of an emergency. Tell someone where you’ll be running and when to expect to return.
It is important to take a rest day after a run, to allow your body recovery. If you continuously run hard every day you will get burnt out or get injured. Listen to your body and rest accordingly.
7) Join a running group.
Running group is a great way to stay motivated and focused on running. You can meet like-minded people who can share there running tips and advice.
8) Stay Committed
Have a target race to keep focused.