- 1.Be patient your
ability to take minutes off your time is not going to happen over
night. It takes weeks/months to make improvements in your running.
Running can be very frustrating at times and patience is the key.
- 2.Stay calm there
may be days and weeks where you are feeling down and your running may
feel like its is not going anywhere (or even feel like you are going
backwards) Always keep relaxed and have a positive attitude that things
will work out on the day.
- 3.Don't play catch up although
you should aim not to miss any training, if you are unable to go out
due to illness or another reason, do not try to fit the training in you
have missed. If you have missed a day or two, just miss the training.
Playing catch up will cause overload and result in fatigue.
- 4.Keep confidentgetting
out for a run in the dull wet weather (which we have a lot of in
England) after a long days work does not seem tempting for many of us.
Use motivational techniques suited to your personnally such as
playing some music before running or take the mp3 player/ipod
running with you (although please be aware of traffic, pedestrians and
dogs tripping you up). If you keep the consistant training going during
days when you do not feel like running, you will get the success in the
long-term.
- 5.Use running as a fun activity, not a chore when
you have had a long day and you need to go training, use the running as
relaxation time for you to get some fresh air. Try to team up with
other runners to make running more interesting and share routes. Join a
running club to meet even more people, try to fit the running around
your lifestyle rather than affecting your schedule. If running replaces
the fun activities in your life you could soon begin to resent it.
- 6.Eat well & enough
a
person is like a car: if you put poor fuel into the car then it will
not run as well. If you put poor food into yourself, you will not run
as well as you can. Whilst you are training you are burning alot of
energy that needs to be replaced. Eat alot of food that is high in
carbohydtrates (like pasta,rice and potatoes)
- 7.Sleep & rest well
sleep
is a natural state of bodily rest and is needed for healing (especially
those tired legs) The average adult requires 7-8 hrs of sleep a night
and more is needed when the body is taking exercise. As well
as
sleep, you need quality time resting doing a relaxing activity you
enjoy, such as reading or watching a movie. The more you train the more
rest you need. You are burning off alot of energy when training and
this
needs to be replaced.
- 8.Warm up & warm down
a
very important aspect of participating in exercise to reduce the
chances of injury is warming up and warming down. A warm up can improve
performance with the release of adrenaline and by increasing he
temperature of muscles. Although you may not always feel like doing a
warm down following exercise, do not skip it as it alows the bosy to
slowly transition back to non exercise mode. See warm up
section
- 9.Listen to your body try
to learn your body. If you are fatigued, suffering from exhaustion and
significantly lacking energy, cut back on your training. If you are
tired from a long day try to work throught this by going out for an
easier paced run than planned. If you feel like an injury is starting
to develop seek further advice from a physiotherapist or Doctor.
- 10.Be sensible & be honest
all
of the above tips are recommendations. The majority of people know what
is good for them and what isn't, so be honest with yourself!
