Today is

By: Ikedi Ani-okoye

Improve running

General running guidelines

If it is your first running programme, you shou ld start at a comfortable pace and allow recovery. Periods ofwalking if necessary. Aim to build up to run/walking for 20 minutes initially. This should be repeated 3-4 times a week, to begin to establish a base level of fitness. As your fitness improves, you should start to increase the length ofyour running periods.

If you are not conflderit erlougi l to run outside, then treadmill running is an ok alternative to facing the elements, however, the demands are different to outdoor running and if you are preparing for a road race, then its especially important to get out there. Treadmill running should always be on a slight incline (1%) to mimi( effect of outdoor terrain. To further improve running fitness, gym based
exercises can be built in to a fitness programme to strengthen the legs and core ofthe body.

Here are 3 to start you off: SUPINE RUNNING prescription: Lie on your back, hands to tale side of your body. Keeping your spine in contact with the floor, slowly raise both legs 2 inches off the floor. Keeping the right leg extended, slowly draw the left leg towards the centre of the body. * Keep alternating legs. Rational: Benefits the lower abs and hip flexors with specific running action.

Fit ball hamstring curl

Description: Lie on your backwith feet on top of ball. Raise hips so body is aligned. Flexing knees upwards, slowly draw ball in towards your body. Push ball outwards thus extending legs. Rational: Concentrates and strengthens hamstring muscles.

Fordward lunge with dumbbells

Description: Holding dumbbells, keeping shoulders back, take an extended stride forwards vvith the right leg. Making sure the right knee is aligned over the ankle, slowly bend the left knee o 2 inches from the floor. Hold for 2 seconds. Repeat with right leg. Rational: Strengthens glutes, quads and hamstrings. Aim for 3 sets and 15 reps of each exercise (or until you feel fatigue).

Hydration

Drink at least 6 - 8 glasses of water a day. ~ Increase your daily intake ofwater by a glass for each h~f hour you run . Drink 2 glasses at least u run. . If you run for more than an hour, take water with you . Replenish fluids straight after you run, by time you are thirsty your body is already suffering from dehydration.

Nutrition

Eat complex carbohydrates at least 2 hours
before you run e.g. bread, pasta, fruit. . Never run on an empty stomach. . Eat within an hour of training, again complex carbohydrates & protein are necessary to replenish depleted glycogen stores and prevent fatigue.

Clotted and footwear

Clothes should be lightweight and comfortable. Layers are best to avoid overheating. Cover up quickly after a run to prevent muscles getting cold and causing injury. Purchase footwear from a specialist shop sc gait can be measured and advice given. Do not run in trainers over 6 months old. The cushioning and stability of the shoe will have reduced; this can lead to injuries such as shin splints.