In recent years there has been a huge increase in the number of people taking up running, with a staggering 34,805 runners completing in last year’s London Marathon[i]. Training and taking part in a running event is an extremely satisfying activity that gives you the opportunity to get fit and even raise money for a charity.
Pounding the pavements is especially popular in the summer months with the lighter evenings and warmer temperatures (sometimes!). Often the hardest part of a run is actually getting out the house and managing to avoid the sofa, TV or even the fridge on your way out, but if you can get out of the door to train the benefits are immeasurable. Running is a great way to increase your fitness, relieve stress, lose weight and improve your health.
Following a running training schedule will help to keep you on track and make you feel that the ultimate distance is achievable. Ollie Campbell, Director and Personal Trainer at OC Fitness suggests a few simple running guidelines to help keep you on track:
Create a stretching program to compliment your running program, incorporating foam rolling, specifically concentrating on the calves, quadriceps, hamstrings and hip flexors.
- Eat right, get the bulk of your carbohydrates post training and stick to sweet potatoes, wild rice and quinoa.
- Include strength training into your schedule, don’t just run, as it will make you faster and reduce injuries!
- Swim for one of your cardio workouts every week, it will be a welcome relief from pounding the streets.
- Every 4th week reduce the volume of your training by a third, this will allow your body to recover and keep you feeling refreshed.
- If your muscles are feeling over-worked try specially formulated, Nelsons Arnicare® Cooling Gel which combines the natural benefits of arnica with refreshing grapefruit oil and menthol to cool and soothe.