At last the winter is drawing to a close, the days are
getting longer and we can start stepping up our exercise
routines, whether it is for that long awaited summer
holiday or for a personal goal such as the marathon.
For many of us this means one thing, Running!
For those of you training for the marathon, the weekly
mileage and speed training will now be mounting up as you
enter the last couple of weeks leading into the big day.
For those of us just training for that ever elusive beach
body running may form an important part of our regular
training programme.
It can be difficult running in a major city like London.
The traffic, pollution and lack of real open areas can
cause problems running outside and pounding away on a
treadmill just does not deliver the same feeling of
achievement as running outdoors.
Here in Highgate and Hampstead we are very lucky. The
Heath is an ideal place to run. The open access gets you
away from the traffic and the ranging terrain can act as a
great training tool for things such as hill running,
interval training and sprint training.
If running is a big part of your training routine then it
is important to remember a few simple things before you
lace up your running shoes.
Hydration - It has been shown that 2 percentage dehydration
can lead to a 30% drop in performance. This can lead to
injuries and illness. When you go out running, take enough
fluid to last you the entire session. It is also important
to replace your fluids and electrolyte levels when you have
finished your run. You can do this with sports drinks or
through a simple mix of fruit juice and water e.g.one
quarter orange juice, three quarter water.
Footwear - Your footwear is the single most important piece
of equipment for a runner. You should ensure that your
footwear is sturdy enough to protect your ankle joints,
cushioned enough to limit the impact every time your foot
strikes the floor and light enough to allow your feet to
breath.
A simple check for your footwear is firstly the age of the
trainers. Anything over six months old really needs
replacing. This can be expensive but the long term
benefits will be worth it. The next check is the sole of
the trainers. Do they still have the same flat shaped sole
as when they were bought or are there now odd shaped wedges
worn into the soles of the shoes? If this is so once again
it is time for a new pair of running shoes. Take care of
your feet and your feet will take care of you!
Warm up and cool down - A good warm up should last around
five minutes and should include simple stretches of the
major muscles being used (hamstrings, quads, calves) and a
gentle exercise to raise the heart rate (fast walking, slow
jog). This prepares the body for the stress that you are
about to place on it.
A cool down should include the same things as a warm up;
Stretches for the major muscles (hamstrings, quads, calves)
and a come down exercise that allows the body to return to
its normal resting state (slow jog, fast walk).
You could also include a cold shower as part of your
recovery process. This is a simple five minute session
where you run a cold shower over your legs to help the
blood flush out any of the waste products and lactic acid
that has built up during the running session. This is
similar to the ice baths that professional athletes use but
is not as intense.
If running is a big part of your training routine then no
matter how many precautions you take, you may at some time
or another succumb to one of the inevitable injuries that
all runners suffer from. These may include a simple muscle
strain or more serious conditions such as shin splints,
plantar fasciities, Achilles tendonitis or runner's knee.
Injuries are regular occurrences in runners, the constant
pounding through the joints and the demand placed upon the
working muscles can become too much for some participants.
By taking on board some of the information in this article
you will decrease the risk of injury occurrence, enjoy the
activity a lot more and get the results you desire from the
hard work you put in.
----------------------------------------------------
David Osgathorp Owner, All About You Performance &
Wellbeing. Unit 3 Broadbent Close, Highgate, London, N6
5JW. Tel: 020 8348 9706, Mob: 07779 729122. If you would
like more information, then please contact us via the
website: http://aayou.co.uk/default.aspx
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