Health and Wellbeing
Sandyford company IrishFit talk about fitness tips for runners
Jump rope when it's too cold
Too cold or busy to get out and complete a full workout? Use a skipping rope when you can't get out and exercise. It is great for cardiovascular exercise, and it helps promote muscle balance while it strengthens muscles in the legs, arms, shoulders, and back.
Running against the wind
Be aware of how windy weather can affect your running. Slow down when running in a strong wind. You are spending six percent more oxygen than in ordinary conditions. Running slower while against the wind will give you the same benefits as when you run fast during normal conditions. When you begin your work out, try to run against the wind, so that during your return you have the wind to your back and are not fighting to run against it when you are more tired.
Pace yourself
A common mistake made by runners training for a race is to be in too much of a hurry and not improve gradually and slowly. Do not do an increase in speed training and distance running at the same time. You will not completely improve in one area, but rather it will leave you frustrated and exhausted.
Choose the warm down
If you have to choose between spending time on your warm up or warm down, choose the warm down. After you run, your muscles will be tight and full of blood. Take time to return your short, tight muscles to their longer, resting state. Stretching your muscles after a workout will help return them to their normal state, which will avoid you experiencing sore muscles days after your workout.
The importance of the shoes
Shoes are definitely the runner's most important equipment, and have to be chosen with care. The first requirement for a running shoe is to have a comfortable fit and be well cushioned. If your feet tend to pronate or supinate, then choose a shoe with specific motion control characteristics.
By Sean McFadden.