Running Made Easy by Lisa Jackson

Author:Lisa Jackson
Language: eng
Format: epub
ISBN: 9781910231401
Publisher: Pavilion Books
Published: 2014-11-21T05:00:00+00:00

Painkillers, such as paracetamol, can be used to help ease the pain. Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can also be used to reduce pain and swelling. If the pain continues after 48 hours of PRICE therapy, see your GP or physio – don’t just keep running with the injury and hoping for the best.

66. Get on track

Find a local running track and try running some laps. If you were sporty at school, it’ll bring the excitement of sports day flooding back to you!

67. Count off the miles

This tip is from the marathon ace Paula Radcliffe herself. When the going gets tough in a race, she counts slowly to 300 in her head. By the time she’s got there, she’s run a mile and it’s time to start all over again. A word of warning – expect to make it to more like 600 if you’re trying it – Paula runs about 5-minute miles during a marathon!

The beginner’s version? ‘I’m just starting out,’ says novice runner Kate Monkhouse, 29, director of the London Civic Forum, ‘so I run for 100 paces, then walk for 50, and keep going like that. I find counting is a really good way to stop me worrying about how I’m doing, and keeps my head feeling clear.’

68. Get vain

Always bag the treadmill facing the mirror. This gives you a fantastic opportunity to focus on your posture and running technique, spot and correct anything you’re doing wrong and, of course, decide whether a bright pink running top and a pink, sweaty face is really the best look for you.

69. Take it steady

Don’t expect to increase both your speed and your distance at once. Choose a shorter distance if you want to try going faster, and if you want to try going farther, slow down your pace. Plus, make sure you follow hard days with easier runs so you don’t put too much strain on your body. ‘Don’t let anyone push you too hard,’ says Jennie Francis, 45, a hypnotherapist from London. ‘The first time I started running, the trainer at my gym encouraged me to go too fast too soon, and I ended up with shin splints. I think it was because I look quite sporty and have big, muscular legs, so people tend to try and push me! The second time I tried running, I took it at my own pace, did what felt right, and fared much better.’

70. Spice up your workouts

A great way to add interest to your running programme and get even fitter is to try cross-training. This simply means throwing different kinds of workouts into the mix to help you develop new physical and mental skills. ‘If you’re a regular runner, I’d recommend you also try cycling and aqua-jogging (in a pool wearing a flotation belt or vest) to improve leg endurance while minimizing impact,’ says US fitness expert Martica Heaner. ‘Also, try swimming for all-over body conditioning, martial arts for their mind, body and postural benefits, weights workouts for strength, and stretching to keep you supple.

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