Run The Right Way

My colleague, Ian, emailed this link to me this morning. Two really interesting videos that could make you run more effectively and the right way! 

It's only 3 minutes long & could make a whole heap of difference to your running. I'll certainly be trying out the different stance on my next run. 

http://sanjayguptamd.blogs.cnn.com/category/cnn-lifestream-video/page/2/#lifestream

Preventing Running Injuries

Yesterday I posted 'Common Running Injuries' so today I thought I'd share some tips on treating those injuries and most importantly preventing them in the first place. 

Here are my top tips!
Warm up and cool down

It’s essential to warm up properly before you start running. Five to ten minutes of brisk walking or gentle jogging before you start will warm your muscles up and help prevent injury. To cool down, carry on running at an easier pace or walk for five to ten minutes. This will help your body recover after your run. 

When I first started running I never done this and soon learnt that was a bad idea. I was getting really sore muscles and everything felt very tight. 
Wear the right shoes

As I mentioned in a previous post this really is my key to a pleasant running experience. It’s so important to buy the correct running shoes, and it’s best to go to a running shop to get fitted. 
Build up slowly

Don’t be tempted to increase the intensity or distance of your running too quickly. Do a similar run at least three or four times before you increase your pace or distance.

It took be such a long time to build up to 10K but now I'm adding a few KM each week and feeling much better for it.
Stay motivated

As I know very well, being injured can be very frustrating. When I first started running and got minor injuries I was tempted to just give up. But by giving myself goals, 5k charity run, this really boosted me to get back out there. In general I find that if you have something to work towards, it really helps. 

Always remember at the first sign of any running related injury...

Getting the right trainers

I've always just had cheap standard trainers for running and got on ok with them, that was until I started running further & on a regular basis. Then the blisters & painful feet started. I was really struggling to run anything further than 4/5km. 

I was always lost with the colours/brands/styles, as someone who hates making decisions anyway, what do I buy? How will I know they're right? How much do I need to pay for a good pair? 

Then someone recommended a specialist running shop in Westcliff-on-sea, Essex & I have never looked back. I went in there just expecting to pick out another pair of trainers. I was so wrong...

The shop - Runners Edge - is run by a family, one of whom has previously run long distance for Olympics trials so really knew his stuff. He looked & measured up my feet initially then picked out a couple of pairs of trainers for me to try. Straight away the ones he'd chosen were comfortable, stable & supportive. He then asked me to put the most supportive ones on & asked me to jog on the treadmill. I did this for a couple of minutes (from a slow jog to a run speed) whilst he filmed me at foot level behind the treadmill. 

We then watched the footage back together with him showing me in slow motion how I was placing both my feet. He explained I had quite a high arch on my inner foot so would need extra support on this area to prevent injuries in the future. He then asked me to try on some different trainers based on his feedback. 

These were like walking on air, barely feeling like I had anything on my feet. 

I quickly realised that trainers aren't just what they look like but much more how they feel. 

In the back of my mind I was starting to worry that they would also set me back a small fortune, I was wrong, they came in at the small price of £70! A bargain! He also told me they'd last far longer than my other trainers & came with a guarantee. 

This shop is also where I learnt that the reason for blisters is the socks you wear, you must wear running socks, at £5 a pair its a small price to pay for nice feet. 

So I practically skipped out of the shop with my new purchase & couldn't wait to get out on my next run. That night I went out in my new trainers & ended up running further & faster than before. I've not looked back, they really are great & 5 months on, I'm still wearing them & enjoying running in them. 

I would always now go back there in the future & completely trust them to find me something that works for me.