Fitness Resources
Run your way to fitness - Part 1
Do you want to improve your fitness, but don't know where to begin?
You need to have a goal in mind and what could be better than training to run next year's Women's 10k or the Great Scottish Run!
We've put together some information to help whether you're a complete novice or a seasoned runner. Below you'll find part one of our series of articles on running - 10 tips to make the most of training for and running a 10k.
10 Tips for a 10K
A goal is always a good idea. It gives you something to strive and train for. Many world-class athletes claim goal-setting to be the secret ingredient in their success.
Work those core muscles! - Press-ups and sit-ups are a simple way to supplement weight training in the gym. Runners often overlook these simple exercises because they are thought to make a runner too "bulky." But on the contrary, sit-ups, push-ups, and supermans (lay on your stomach, lift head, upper torso and legs off of the ground) help to strengthen a runner's core muscles. Strong abdominals and back muscles help to keep us erect while running; and strong arms make running easier by pumping faster and loosening tension in the shoulders and lower neck.
Get Cross Training- For every novice runner, this is a fantastic idea. Running too far, too fast, and too much are ingredients for a serious running injury. Start out running just a short distance. After you’re done running, hop over to the gym and jump on the elliptical (cross) trainer. The lower impact the cross training, the better.
Get off the roads! - Pavements can be a runner’s worst nightmare. Find a nice, soft path, some grass, or hop onto the treadmill in the gym.
Partner up - Running gets boring. Find a friend or a group and plan regular runs.
Healthy Eating - Runners need good, wholesome food; and lots of it! Drinking lots of water is also a good idea. It flushes out your system and aids digestion. The week before a race, drink plenty of water.
Good Niiiiight - Sleep is probably the easiest way to gain an advantage for training and racing. It re-energizes you, helps to keep you from getting ill, and keeps you focused and sane. If preparing for a race, the most important night of sleep is two nights before the day of the race.
And bend and stretch…- Stretching is probably the most ignored part of training. Yes, it is uncomfortable at first. But a daily routine of stretching helps to strengthen and tone muscles. It is also the #1 way to avoid getting injured. A good way to get started is go to a beginner’s yoga class. It's a great way to take a little time out of your day, relax and get loose.
Steady Training - This is so important. Try to find a steady training schedule and routine. Start out easy (very easy) and gradually increase mileage, speed, and quantity.
If the shoe fits - Find the right shoe. Many injuries are attributed to worn-out shoes. Experts suggest that running shoes be changed every 300-500 miles run in them. It's also best to have two pairs of training shoes to alternate with, and an old, dirty pair for outdoor country running. Most good sports shops can offer expert advice.