Here are some useful tips on running to help with your training and get closer to those personal running and fitness goals! As well as using a running coach these bits of advice gathered from experienced runners might be just what you need.
Good energy sources for your running are fat and carbohydrates. You burn more cards with fast pace or even moderate running, or long-distance running. You burn more fat when you move at a more easy pace. Whether you are Running Advice for fun or to compete, you need to make sure you fuel upright.
- Don’t put off refuelling – After running it is important you refuel especially if you chose to fast before the run. Have protein for muscle repair and carbs for more energy.
- Not all carbs are equal – If you are running for longer than 90 minutes you need carbs that are easy to digest like porridge with honey, banana on toast, a great smoothie. The 24 hours before a race you need to have enough carbs so that your muscles have stored up enough glycogen.
- Try fasting before a run – If you are running at a slow pace for up to 90 minutes you could try fasting or go out before breakfast. Your body is more likely to tap into your stores of fat to fuel the run and you can lose weight more efficiently.
- Eat the colour of the rainbow – Fresh fruits and vegetables that cover all the colours, yellows, purples, greens, reds, oranges as each colour has its own health benefits. Make sure you eat 5 to 8 portions a day.
Strengthening to improve your performance
Running is not the only thing you should be doing if you are committed to getting better. As well as using training plans, a coach, a running club app, you can also do other cardio work and strengthening exercises.
- Work on your core and legs – Your workouts should include strength exercises and routines that work out your core. Stronger cores and legs equal more power.
- Enjoy a swim – Swimming is a great way to continue the training and do resistance moves while having less impact on the body.
Recovery is important
Your running coach will help you with a good approach to having the recovery time you need. There is no point in all that work if you do not let your body recover from it.
- Do a proper warm-down – This is a period after the run and before you rest where you need to spend 10 to 15 minutes doing some gentle jogging to warm down properly. Every couple of minutes slow down your speed some more. It reduces soreness, increases muscle relaxation, and brings the system back to resting levels.
- Get a massage – A massage after a particularly intense performance is a good way to enhance oxygen and increase blood flow around the body, boosting the delivery of nutrients to very tired muscles.
- Have proper sleep – Sleep is important as it gives your body and your mind a good period to rest and recover. Lack of sleep affects your performance. Get at least 7 hours a night, but preferably 8 or 9.
- Include some easy runs with the harder ones – When Running Advice it is a good idea to mix slow runs with more intense ones. You can use a running club app as part of how you plan your runs.
- Have rest days – Having a real rest day is important. Make sure you have one at least once a week. It gives your body time to adapt and recover. If you skip those days you are more likely to burn out and suffer from all kinds of injuries.