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Training Program |
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The Fridge is Your
Friend! |
| Commonly an enemy to most people, your fridge must now become your new best friend. Be sure it's always stocked with key foods you rely on for healthy nutrition and snacking: energy drinks, low-fat yoghurt, fruit, nuts, fresh vegetables, etc. Also put something inspirational on the outside of the fridge: a picture of you and friends at a race, a training plan, a great quote. Your fridge is now on your side! |
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Be Ready |
| Prepare and organize the running kit you need the night before a morning run. You will find it extremely handy to keep a complete bag of running gear (and an extra t-shirt and towel) in your car. You never know when you'll be in the immediate mood for a run, or just worked out a free hour or so.
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Run on different surfaces |
| Different surfaces stress leg muscles in slightly different ways. Try variations of these every week: Tarmac, gravel, trail, grass, track, and treadmill. This helps prevent overuse injuries. |
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Stay hydrated |
| Always remember that the simplest, most basic piece of advice: drink lots of water. This common piece of knowledge often makes the biggest contribution to improved performance.
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| Establish a pre-run routine |
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| Follow a routine. Psychologists say routines help us develop the healthy patterns we want. Sooner or later your body will become hooked. For example, drink something rich in carbohydrates before your run. Take an exact 5-minute stroll to loosen your legs. At the end of the run, listen to a
favorite song. Include any other short activities that work for you |
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10 Tips for Running |
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Run With Others |
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The social pressure of knowing that a friend or a group is waiting for you will guarantee that you will think twice before postponing today's workout. It's also more fun – especially on the long runs! |
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Run Like A Snail |
| Patience pays off in a big way. At the beginning of a marathon training program, it will be difficult for you to imagine yourself running more than a few
kilometers. A few weeks later, the mileage will come to you. Prepare to be amazed. |
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Eat a Healthy Breakfast |
| You've heard this a million times before, but we can't emphasize it enough. Breakfast fuels you for the entire day. To skip breakfast is like skipping water after a marathon. Actually, a night's sleep is like a marathon to your body; because you don’t get any fuel while you’re sleeping. So eat well at breakfast! |
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Cross Over |
| A little change is a good thing. In a runner's case, it's a great thing. We know you love running, but believe it or not, there are other great sports out there! Take your pick: strength training, cycling, elliptical training, yoga, stair-climbing, pool-running, rowing and walking. These exercises make you fitter all-round and less prone to injury. |
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Pay attention to Your shoes |
| Most shoes wear out after 700-1000
kilometers. Most of the time, you can't visibly notice the wear, but your knees and back will feel it. Always buy new pairs & make sure your body is comfortable in its running gear.
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