Run, run as fast as you can

The summer holidays might be over and bikinis packed away for next year but that doesn’t mean it’s time to let things slip on the exercise front.

Autumn is great time to get outside (or on the treadmill) and run. Running is a great, free way of not only keeping fit but also keeping stress at bay and getting some of that all too elusive ‘me time’ we talk about but often don’t get.

Whether you’re a total beginner looking for the way forward or a regular runner wanting to go up a gear, we have teamed up with guys over at Bark and have some excellent top training tips to help you kick start your new fitness regime this September.

Warm up
However long or short your run, before you hit the road make sure you always warm up. Start with lighter walking or jogging and add a couple of stretches and exercises to make sure your muscles and joints are ready to go.

Don’t run before you can walk
No we aren’t joking here. This might sound obvious but once you have started running bug, many people want to run and not stop. Whilst this shows willing it can be dangerous and cause injuries so try not to over do things. Use the ‘slow and steady’ approach and this will allow you to slowly build up the strength in your legs and improve your stamina. If you haven’t run before, start with as little as 100 metre jogs, and if you are more experienced, run a distance you know you can finish with relative ease. Once the aches and pains have eased (which a qualified masseuse can help with) from your first attempt, try to do the same distance again, but a little quicker. Once you’ve found your speed you can then concentrate on distance.

Take care
It doesn’t matter whether you’re an amateur or a professional, it’s easy to twist or sprain something when you are running. Listen to your body and when it hurts, stop. Tights hamstring, aching calves or a niggling ankle might means it’s time to take a break and let your body heal itself before putting your trainers on again. The same goes when your body feels tired, it needs rest so don’t be afraid to put your feet up and chill out.

It’s good to talk
When starting out it is tricky to know how quickly to run or how hard to push yourself but an easy rule is that when you’re running you should be able to hold a conversation without being out of breath. Getting a running buddy, or joining a local group, will help you improve, give you a social element to the sport and as you chat will have a welcome distraction from the road ahead.

You are what you eat
Nothing impacts your energy levels and performance when you are running that what you eat. Avoid indulging in heavy, rich foods such as red meat and fatty fried foods beforehand, instead go for high protein snacks that offer you energy and also remember to refuel afterwards. Nutritionists suggest the best sources of energy are slow-release carbs like brown pasta or bread, white protein like chicken and sweet potatoes.

It’s also essential to keep hydrated as you run, so don’t drink alcohol before you run, do take water with you and drink plenty of fluids afterwards too.

Don’t stick to a routine
To help you stay focused and challenged and to give your muscles and fitness levels the chance to improve, swap things around now and again. Taking a different route, adding sprints and tackling hill climbs will all boost your fitness and keep your heart in the sport you love. Add a little music into the mix and this can help keep you going when you just want to stop and sit down.

Don’t stop moving
Once your run is done, don’t stop moving immediately. Keep gently mobile, maybe take things down to walking and then do a little stretch but don’t screech to a stop altogether and that evening take a hot bath and relax.

Mainly, have fun!