Whether you are a first time runner or long term seasoned runner, here are a few running tips that you may or may not already know….
WEAR GOOD RUNNERS
It is worth investing in a good pair of running runners. They can be expensive but are worth it in the long term. Only wear them when you’re running to make them last for longer. Most reputable sports shops have a fitting and running gait service so get yourself fitted to find the runner that best suits you. Some shops have a good return policy so always ask what it is before purchasing.
Coast Road Runners receive a discount on purchases in Run Logic, one of Dublin’s most reputable running shops runlogic.ie. To find out more details click here
WEAR BREATHABLE RUNNING CLOTHES
When you run, you’re body automatically heats up so you don’t need heavy clothing to add to you feeling hot as this can cause great discomfort. This goes for tops and bottoms. Even in the depths of winter, it is better to wear layers of light breathable clothing rather than heavy clothing. As you heat up, you can remove your outer layer if needs be and wrap it around your waist.
RUN LIGHTLY
Try to carry as little as possible with you when you are running. For the most part you should only need a key or medication if relevant. Take your house/car key off your keyring so that you aren’t weighed down with a big bunch of keys. If you need to carry your phone there are plenty of arm bands available to purchase. You shouldn’t need to carry water with you unless you are running long distance (1.5 hours +). See hydrate section below.
WEAR CLOTHES WITH HIDDEN POCKETS
When buying running clothes, look for ones which have hidden pockets in them to carry your key etc. or for longer distance running, energy gels/money for water. Most reputable sports brands have hidden pockets in their running shorts and leggings, and sometimes in their tops. Running belts are also widely available to purchase but where possible, just use the hidden pockets.
STRETCH
A full stretch routine before and after each run is paramount to preventing injury. There are endless amount of stretches that you can do. Choose the ones that stretch all of the key muscles for running. When stretching, make sure that you feel a pull in the particular area that is being stretched to ensure that you are stretching it properly.
LISTEN TO YOUR BODY
It is very common to feel little niggles etc. when running but if something feels like more than a niggle and is persistent, get checked out as if a small injury goes untreated for too long, it can become a much more serious injury, which will take longer to recover from.
Coast Road Runners receive a discount on treatments from McMullen Massage, sports massage and physical therapist specialising in Neuromuscular therapy http://mcmullenmassage.com/. To find out more details, click here
RUN REGULARLY TO MAINTAIN FITNESS
Ideally run 2-3 times per week, and always leave at least a day in between each run. These rest days are key to preventing injury and straining your body.
CORE STRENGTH EXERCISES
Once you move in to regular longer distance running of c. 10km, it is important to develop and maintain your core strength to help prevent injury. You can do core exercises from your home and the key is to build the time to do them in to your week so that you are doing them ideally twice per week. Every few months, Coast Road Runners organises a Core Strength & Conditioning Exercise workshop hosted by Physical Therapist, Nicola McMullen. To enquire about the next Workshop click here
To view some core strength exercises demonstrations click here
HYDRATE
It is very important to be hydrated both before, during and after running. For the most part, if you drink enough water before you go for a run, it will keep you hydrated during your run so you should not need to drink while you are running. However if you are running long distance (1.5 hours +) or it is extremely hot, you will need to drink water during your run. Rather than carrying a bottle of water for all of the run, plan your route so that you can buy some water along the route. Always drink water after your run, the amount depending on how long you have run for or how hot it was during your run.
RUN ALL YEAR ROUND
One of the best things about running is that it doesn’t matter what the weather is like outside. Since starting Coast Road Runners in March 2016, I have never had to cancel a session because of the weather. We have run in the wind and rain, in very hot to bitterly cold conditions, day and night. The only time that I would cancel a session or advise people not to run, is if it was unsafe to do so e.g. there was ice on the ground or there was a storm and the public are advised not to go outside. And as for the rain I think there is a wide misconception that it is unpleasant to run in the rain but I think the complete opposite, and find it quite therapeutic as in general there are less people out and about when it’s raining. And the great thing about running in the rain is that it doesn’t matter if you get wet as you will be changing your clothes and having a shower anyway when you’re finished.
RACE TRAINING
If you decide to take your running distance beyond 5km and train for a race, there are many training plans available to get you to your target distance. The key is to choose the one that is right for you and to stick to the plan that you choose once you start it. Coast Road Runners have designed training plans for Half Marathon and Marathon distances. To find out more details click here.
