answered some of the most common running questions to get you
Running in old or
worn-out shoes is one of the contributing factors of getting a
running injury. Your running shoes lose shock absorption,
cushioning and stability over time. Continuing to run in running
shoes that are worn-out increases the stress and impact on your
legs and can lead to overuse injuries. A good rule of thumb is to
replace your running shoes every 500 miles, depending on your
running style, body weight, and the surface you run on.
Running on a
treadmill can be beneficial as you are in a safe controlled
environment with a constant surface to run on. However running on a
treadmill can be slightly easier than running outdoors as the
ground is being pulled underneath your feet and there's no wind
resistance. With this in mind we would suggest setting your
treadmill at 1% incline. Try to achieve a balance of indoor and
We advise never
stretching cold muscles and therefore to always warm up before you
stretch. Do about 5 to 10 minutes of light aerobic exercise to
loosen up your muscles and warm you up for your run. Make sure you
don't rush your warm-up or cool down and have a good stretch after
When deciding whether
you should run with a cold, use the above/below the neck rule. If
your symptoms are above the neck and you have a runny nose and
sneezing then you can exercise gently. However don’t exercise if
you have feeling of dizziness or profuse sweating. You should
definitely not run or exercise if any your symptoms are below the
neck and you have chesty congestion, vomiting or you are coughing.
It is better to miss a few days exercise and let nature run its
course before you start training again.
If it’s an easy run
you may feel fine doing this before you eat. However, if it’s a
longer or harder run you will want to eat a light carbohydrate meal
before you run.
trying too hard and running too fast. It’s a common mistake as we
think harder is better but just slow down, relax and enjoy your
run. This way you can extend the amount of time you run and
increase over time as your body adapts to the training.
This is common with
beginners because your body is just not used to the jiggling around
that is caused by the action of running. Most runners find that
stitches go away as fitness increases. If they don’t then you may
want to consider your nutrition in terms of what you are eating and
when you are eating it before your run.
We advise breathing
through both. It's normal and natural to breathe through your nose
and mouth at the same time.
It is important to
have variety in your training plan. By doing other forms of
exercise you can develop your cardiovascular fitness and condition
specific muscles. It also helps avoid too much running which will
help avoid overuse injuries.