Many people resolve to make changes or improve their health in the new year.
A new fitness program often targets a bigger goal such as completing a marathon. It’s not easy to go from the couch to running 26.2 miles per hour. Many of us give up on our resolutions by February.
These tips will help you make your running resolutions last a season. Before you start any exercise program, make sure to consult your doctor. Here are the steps to follow once you’ve given your approval.
Set Goals
What goals would you like to accomplish with your running in the coming year? You will feel more motivated and have a sense of direction when you set goals. Virtual events can be used as a goal until events return to normal. You can try one of our runclusive or another Virtual Winter Running Festival hosted by Get Britain Running.
Try something different
Runners are creatures of habit, and it is easy to get stuck in a rut. This year, why not try something new? Perhaps you want to run a different race or attempt a distance you have never attempted before. You will be more motivated if you keep your running goals varied and new.
Show Your Love to Your Body
Your body is your running tool. However, most runners only visit a physiotherapist when they have an injury. Preventive measures are better than curative. A MOT is a good investment, even though physiotherapy may be more expensive than a car. A physiotherapist can determine if you have tightness or weakness which could lead to injury. If so, they can advise on the best way to treat it. Preventative actions can save you time and money.
Keep A Training Diary
Logging your training can be a very useful exercise. You can also learn a lot by doing this. Logging your training will allow you to see how you ran that PR or give you clues about why you were injured or ill. It can be a motivator to look back on all the training you have taken.
Take control of your weaknesses
Every runner has a nemesis during training. It could be speed work or long runs. Human nature is to avoid doing things you don’t enjoy. But this year, make it a point to work on your strengths. Learn to love your nemesis!
Find Time To Stretch
Stretching should not be the main focus of your training program, but it should be a regular part of your daily routine. It is important to do it little and often. It is possible to prevent injuries by stretching for just five minutes after a run. If muscles aren’t stretched to their full length after exercising, they will stay short and tight. This can result in tighter muscles, which are more susceptible to tearing. For runners, the most important muscle groups to stretch include calves, quads and gluts. Five minutes is better than none!
Do It Yourself Physiotherapy
Although it would be ideal for every runner to be able afford regular physiotherapy, most people can’t afford it. To avoid injury, there are many things you can do at your home. You can use a tennis ball for DIY physiotherapy or self-inflicted torture. It can be used to massage tight areas or trigger point release. Foam rollers can also be used to simulate deep tissue massage.
Every run should have a purpose
When you put on your trainers, think about the purpose. If this is a recovery run, then you should keep it that way. Every run should be approached with the same discipline you would when training for a hard workout. Too many runners push themselves too hard on their easy days, and then they are unable to race hard enough when it is important.
Keep hydrated
Although it’s easy to consume a lot of coffee and tea to get through the day, is your body getting enough water? You can not only make your performance less, but you also increase your chance of injury and your immune system will be affected. You should bring a sports bottle with you to work (preferably one that has measurement markings) so you can make sure you are drinking enough.
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