1. Build up your training gradually.
Remember the further you run the more rest you will need. Lots of running and no resting means fatigue and poor tissue redevelopment. This will lead to over training problems and injury.
2. Only use your running trainers for running.
Shoes have a shelf life just like tyres on a car. Once they are worn you’ll need to replace them as they will not be providing adequate shock absorption.
3. You should replace 1 litre of fluid per hour of exercise.
Drink water or even better find an electrolyte drink that suits your digestion. Finding the wrong one or using top branded energy drinks in a supermarket is not advised. They are full of sugar and will often upset your stomach.
You can make your own. (Juice of 2 oranges, 1 litre of bottled water & 1/2 teaspoon of salt. see link below for more recipes)
4. Running will highlight and contribute to tightness or poor movement in the hips, knees and ankles.
Common running related injuries include: Runners knee, IT band syndrome, lower back pain, plantar fasciitis (Inflammation of the heel pad of your foot) shin splints.
The risk of developing these problems can be reduced through:pre activity mobility exercises, post workout stretching, body weight conditioning exercises, wearing the correct trainers for your running gait, avoiding running on slippery surfaces,and most importantly adequate REST.
5. Run different routes.
Try and vary your route, distances and speed to test your fitness levels.
A simple programme would be to run alternate styles such as long distance, intervals / Fartlek training, and hill running.
6. Pace yourself.
If you can run a good 5k time don’t just double it to predict your 10K time.
Longer distances will mean gradually getting slower or faster over time. This is a strange one but important. Learn to run slow if you are already fast and fast if you are already slow.
7. Don’t be afraid to stop.
If you feel pain or discomfort stop and adjust your shoes, clothes or stretch if you need to.
8. Eat well and enough.
If you don’t then you’ll have massive cravings for sugar and rubbish when you are least expecting it. Choose high quality nutritious food – lots of Vegetables!
9. Just because you are running, long term this will not aid fat loss.
It may in fact increase your fat percentage.
10. Look both ways before you cross the road and watch out for cyclists.
Be extra alert if wearing earphones.