When should I replace my running shoes?
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.
What's the difference between running on a treadmill and running outside?
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 outdoor running.
Should I stretch before or after I run?
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 your exercise.
Can I run with a cold?
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.
Should I eat before a run?
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.
I always feel out of breath when I run. Is something wrong?
You're probably 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.
I often suffer from a side stitch when I run. Will these ever go away?
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.
Should I breathe through my nose or my mouth?
We advise breathing through both. It's normal and natural to breathe through your nose and mouth at the same time.
Should cross training or gym work be part of my training?
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.