1. Respect the run & prep properly.
Problem = Too many people just lace up the trainers and hit the tarmac. Over time this can have real impact on your joints (literally). Resulting in injuries.
Solution = spend 5-10 minutes prepping your key joints and major muscle groups used when running. This will help you increase blood flow/muscle temperature and help improve stability. Reducing risk of injury.
2. Have a strategy & listen to your body.
Problem = Starting too hot. By sprinting out the gates your heart rate spikes and all of a sudden you are clinging on for dear life with 20 minutes still to go, you’ll drag yourself across the finish line feeling beaten up (not exactly enjoyable). With no control of your pacing or intensity.
Solution = Have more of a strategy to your run, listen to your body. Give it time to get used to the increase in exertion, start EASY, I didn’t say slow, I said easy. Use the RPE (rate of perceived exertion) scale, to manage your efforts. You want to progress into your run and finish feeling strong.
3. Switch up the type of run.
Problem = Just running either a 5k or 10k two to three times a week may not be the best way to build your aerobic capacity. It can also get boring and repetitive.
Solution = If you want to build a complete ‘engine’ then you need to train your different energy systems. It’s also more varied! For example, you could try mixing up your runs from longer steady-state runs to shorter speed or tempo runs.
4. BUILD STRENGTH.
Problem = too many people are avid runners that don’t spend enough time building the strength needed to perform at their best and more importantly AVOID INJURY.
Solution = Supplement your running programme with some specific strength training. Not only will you see your times come down but you’ll increase longevity in the sport by reducing onset of injuries!
Share with your runner friends 🏃🏻
𝗥𝗘𝗙𝗢𝗥𝗠 𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠 𝗣𝗘𝗥𝗙𝗢𝗥𝗠