Whether you've battled a few marathons or are embarking on your first 5k, you'll all share the common goal of wanting to increase your speed.
Follow these 12 tips by the UK running community The Running Bug on how to fun faster and see whether they'll help you knock some time off your PB.
First of all, congratulations: you've completed your marathon! Running a marathon is a big achievement, whether it is your first attempt or not. It takes months of dedicated training to achieve this feat. But training isn’t all there is to it. Unless you wish to spend the coming few weeks plagued with soreness, lethargy and a soul-sapping sense of apathy, read on.
What you do in the days following a marathon is just as important as what you did before. Running 42 km places high demands on the body and you’re likely to end up with depleted energy stores, accumulated fluid in the muscles, dehydration and perhaps damaged muscle tissue. So, unsurprisingly, you will be susceptible to injury and infection in the days following the race. You may also be feeling disorientated – or even depressed – in the come-down after achieving such a significant running goal.
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Just came across this blog about the accepted and widespread use of ice packs to counter inflammation from a sports injury. The author Joshua Stone is an expert on fitness, performance enhancement and injury prevention. He argues,
“Since when is inflammation a bad thing? Inflammation is a necessary component in the first phase of phase of the healing process. Swelling is controlled by the body’s internal systems to attain homeostasis.”
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Emmanuel Gault, pro trail runner and member of Team ASICS Trail, France, shares his tips on offroad running, where you must deal with varying terrains, changing direction and elevation, and maintain your balance.
· Lean forward slightly into the gradient with your whole body – make sure you don’t bend at your waist.
· Reduce your stride length and take smaller, more frequent steps, making sure you get up on your toes.
· Pump your arms to propel you uphill. Keep them bent at 90 degrees at the elbow.
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How do you prepare for your first run ever? My best advice: abandon all reason!
Here’s what you do. Stop whatever you are doing. Tell anyone near you to hang on a minute, walk calmly out the door, and when you hear it close behind you, get going.
Three simple rules:
1. Run about as fast as a two-year-old would.
2. Stop when you feel tired, no matter how much distance you’ve covered.
3. Then, walk back.
If you’re feeling self-conscious, act like you’re trying to catch a bus, or something else to disguise your true intention.This approach of abandoning-all-reason is good not only for your first run ever, but also whenever you start after a hiatus from running. The trick is to not think too much about it.
Now that you’re a runner (my congratulations), how do you continue keeping up and make it a habit? You know why you should stick with it. Here’s some pointers which may keep you from quitting.
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Johnny and Amanda with Gregor