Top 10 Tips to make running easier, fun and more enjoyable.
For runs less than one hour, sip a quarter to half pint(7 to 14 swallows) of water every 10 to 20 minutes during your run.
Increase Iron intake
Iron is depleted through sweating and red blood cells are destroyed by impact damage during running. Try eating more broccoli, spinach, beans, nuts, seeds, eggs, lean beef or liver
Invest in a heart rate monitor
Take the guess work out of your runs by monitoring your heart rate, fat burning zones, intensity, distance and calories burnt during your run. This will help to track your progress.
Run in beautiful places
When possible run amonsgst nature, by lakes, river’s, mountains, beaches and forests as it can enhance your mood and vary levels of intensity to add variety to your workout.
Buy specialist running shoes
Choose correct trainers for prevention of injury, take your old trainers to a specialist so they can assess if you are a pronator, overpronator or supinator and recommend the right shoes for you
Go-Faster Omega 3’s
Omega 3 fatty acids help to deliver more oxygen to the cells, increasing energy and stamina. Try oily fish (salmon, mackerel, sardines) or 2Tbsps of linseeds soaked overnight in water
Invest in a good sports bra
Choose one that holds breasts securely in place otherwise stretched breast ligaments, back pain and irresveraible breast sagging can occur.
Beat the first 10 minutes blues
Research has shown that the first ten minutes of running are the hardest as your body is gearing up, use will power to pass this magic number allowing your brain and body to adjust and then it gets easier.
Always warm up and stretch
Start with 5 minutes of fast walking or jogging to warm up muscles followed by stretching hamstrings, calves and quads for at least 40 seconds per stretch.
Eat carbohydrates for energy
Choose good quality carbohydrates, such as brown rice, sweet potato, beans, gluten free oats and bananas for extra fuel during your runs.