Top Training Tips To Keep You On Track For Success
With the running season just around the corner, many have already dug out those running shoes in a bid to stick those ‘new year, new you’ resolutions.
But the harsh winter so far and overdoing it over the festive season will no doubt have taken its toll and running must be approached with care and vigour in equal measure if you are to make it to the finishing line in good shape and injury free.
With this in mind, leading specialist medical sports company, Neo G, is urging runners to follow some simple steps before they hit the streets to shed those extra pounds.
Paul Starkey, Neo G’s Managing Director has had many years of experience developing specialist products to aid runners and ensure that they are supported in the right places throughout their training programme. He explained: "People now need to get back to their regular running schedule or indeed embark on a training programme for the very first time.
"However whether you are a novice or a seasoned runner, it is crucial to build fitness slowly and carefully and take the right precautions to ensure that you don’t succumb to avoidable injuries that can put you out of action long before the big day and scupper your chances of race day success.
"I speak to many runners who have had to pull out of a big run because of a simple training injury which could have been avoided in the first place and have had to miss out on their dream of crossing the finishing line with pride."
Here are top ten tips that will help you to take preventative measures to avoid injury and get the best out of your training:
· Warm Up Slowly - Stretching properly is one of the most important things to remember in any running program. Keep your muscles relaxed and flexible and relieve tension and strain by simply doing a few gentle stretches before and after your run.
· Cold weather - this can be especially hazardous and naturally, warming up those muscles takes longer if you are training outdoors. It is essential to encourage the blood to flow to your limbs, to achieve this spend five minutes walking moving your toes and fingers as you go, Neo G’s Vcs calf wraps have been designed to do just this!
· Icy roads - runners need to be extremely careful on roads and pathways that appear free of frost as black ice is a very serious enemy of runners and walkers alike.
· Build up - it is extremely important to build up to running slowly and carefully and not to overdo it at first. This way you will be more likely to see early success and keep the programme going long term.
· Walk - if you are new to running and feel you may be overdoing it, don’t be afraid to walk for a while. Walking at a brisk pace is very good for building up and can be effective at burning calories and keeping your body warm. Just make sure you walk at a good pace with a spring in your step!
Running and brisk walking can cause stress on joints especially your knees, which can be helped by a quality knee support.
· Breathe - when running in the cold your airways can become constricted. Simply hold your breathe for one second longer and special airways will be opened up in your lungs to help them work more efficiently in the cold weather.
· Avoid Ankle Injury - With the recent wet and icy conditions the risk of twisting your ankle is increased. To help avoid ankle injuries avoid running in the dark where obstacles can’t be seen.
If you become injured do not try to run when in pain. If something hurts then something has gone wrong. Seek advice and rest the injured area. To help prevent injuries in the first place, ankle supports can be invaluable.
· Avoid Getting Cold - Your body temperature will reduce rapidly once you have finished a run, to avoid your muscles cramping up ensure you walk briskly for five to ten minutes at the end of your run, Neo G’s Xcel Gel with 'Active Silver' attracts circulation to the targeted area for speedy rehab.
· Wear Correct Shoes and Clothing -Different seasons require different clothing. In cold weather conditions wear several light thermal layers rather than large thick clothing and ensure your running shoes are comfortable and suited to your running style.
· Eat Properly - By eating regularly and sensibly you will find you have more energy. Avoid skipping meals and try to leave at least three hours before your run after eating to avoid stomach cramps.