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Home / Yoga and Fitness / Cheaper than Therapy – Beginner’s Guide to… Run Right!

Cheaper than Therapy – Beginner’s Guide to… Run Right!

Pre-run breakfast shake: 125g low fat fruit yogurt, 200 ml skimmed milk, 30g rolled oats, 1 tbsp clear honey.

Post-run refueller: 1/2 avocado and 2 large poached eggs on 1 wholemeal muffin, with a dash of lemon and pepper. Eat 15-30 mins after training to replenish glycogen stores. Make sure you drink plenty of water throughout.

Running is great for your health and it’s never too late to tap into the benefits — or ramp them up if you’re already running. Here’s how.

Over two million people in the UK run at least once a week and numbers are increasing, particularly among women and those aged 35-54, as we begin to understand more about how it helps boost our bodies and minds.

Research shows that people who do sport, on average, live six years longer than those who don’t;’ say doctors, professors and cardiology consultants. Sports and regular exercise have countless beneficial effects on a number of conditions, such as diabetes, high blood pressure, depression and heart disease.

Doctors all agree, running gives us time to think or clear our heads, while exercise, natural open spaces and companionship (if we want it!) boost feel good brain endorphins.

Make sure you choose suitable running shoes, hi-vis clothing and do a warm up/warm-down routine. Avoid icy weather and busy roads (falls and fumes), minimise joint-damaging jolts and give injuries rest and time to recover. Check with your GP first if you have existing medical conditions.

Don’t run before you can walk.

If running is new to you, it’s important to build up strength and fitness gradually. Running Gurus recommend experimenting with walk/run intervals.

Each week, try to make small increases in the amount of time you run or reduce the walking intervals, fitness experts suggest. Try an eight-week plan to help you steadily increase the volume, while giving your body time to recover.

Only increase your run time by 10% each week to keep you feeling fresh and raring to go.

Run right.

Good posture is crucial for health and performance, say clinical physiotherapists. Imagine a line going from your ears to the ground — all of your body parts should stay as close to this as possible.

Neck.

Avoid sticking it out and keep it in line with your , shoulders. A pilates chin-tuck exercise, will help you practise retracting your neck.

Shoulders and mid back.

Keep your ears over your shoulders and gently drawn back. Keep your back straight and upright, but not rigid.

Arms.

Bend your elbows at 90° and keep them underneath your shoulders. When you extend backwards, your hand should just graze your ‘pocket’.

Feet.

Aim for a mid-foot strike. You’ll be lighter on your feet and have more bounce – plodding on your heels will put more pressure on your knees. Keep your foot stride close to your centre – so one foot is in front and one foot behind (but no more than a foot length).

Running no-nos: 3 common mistakes

1. Don’t set off too quickly. Use the “talk test” to tell whether you’re running at the right speed. You should be able to speak in normal sentences.

2. Don’t come to a sudden stop. Slow down gradually to prevent dizziness or even fainting. Legs have more blood moving  through them during exercise and suddenly stopping may mean blood pools in your lower body.

3. Don’t give up. Consistency is key to improvement. Get into a habit of running at a certain time every other day and your stamina will build up quickly.

Feeling too tired or stressed? Chances are this fatigue is more mental than physical and a run will make you feel better.

The Wonders of Parkrun. Every Saturday morning at 9am in parks and open spaces across countries, there are free timed 5 km runs. All you have to do is find your nearest run,  register and participate. You can aim to improve week on week.

Ramp up your run. If you’re already a runner looking to step up your training, make sure that you include different intensities during your runs — do sprints, hills and longer distances.

What to eat before and after a run. 

Pre-run breakfast shake: 125g low fat fruit yogurt, 200 ml skimmed milk, 30g rolled oats, 1 tbsp clear honey.

Post-run refueller: 1/2 avocado and 2 large poached eggs on 1 wholemeal muffin, with a dash of lemon and pepper. Eat 15-30 mins after training to replenish glycogen stores. Make sure you drink plenty of water throughout.

E260 – The Beginner’s Guide to… Run Right! – www.diabetic.today

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