If you are starting to run outside or in the gym here are a few vital tips to help your performance.
"Strengthen your leg muscles with regular gym workouts; this will improve your running performance."
- Vary what you run on. If you mainly run outside it’s good to use a treadmill every so often as it’s less impact on your joints and roughly 10-20% easier. The same applies if you normally run on treadmills, head outside and work your muscles more. Mix it up with the terrain you run on across grass, gravel and tarmac.
- When beginning your running regime, remember to take it slowly. Aim to increase your running time around 10% per week, this will help you avoid running injuries such as shin splints and runners knee.
- Start with easy interval training such as running to one street light and walking to the next, then repeat.
- Keep a steady pace you can hold. Use the talk test; you should still be able to talk while jogging and not be puffing or gasping for breath.
- Set a goal or fun run to aim for. Having a goal in mind provides motivation to run and makes running more rewarding.