Owning a sport shop you tend to pick up a few tips and tricks of the trade just by talking to customers.

I'd love to take a minute to share some of those tips with you.

Stretch

Stretching before and after you run is one the most important things you can do to prevent injury.

Injuries tend to be caused by falling outside of your normal range of movement. So when we're stretching we're increasing your "normal" range of movement.

Key muscle groups to work on

  • Hamstrings
  • Calves
  • Quads
  • Hip flexors
  • Glutes

Stiff, cold muscles are more prone to tearing! Elasticity reduces with cold or age. So it's important to get them warm before you start stretching, especially if you're 40+. Which is exactly what dynamic stretching does for the body. Dynamic stretching warms up the muscles by using them as you stretch. 

Dynamic pre-run stretches

  • Leg swings
  • Walking lunges
  • Arm circles
  • High knees
  • Butt kicks

Post-run your muscles are already warm, so static stretching is the way to go. As static stretching is safer and more effective. It's also recommended to warm down with a walk as this promotes blood flow which removes the lactic acid build up. Which is what causes the pain the next day! (and the day after)

Static stretching, unlike running, is not a race. You should attempt to hold each stretch for at least 30 seconds, breath in and out as you stretch, the out breath helps to relax the stretch. The saying "No pain, no gain" does not apply here, if its painful, you're stretching too far.

Benefits of static stretching post-run

  • Improves flexibility
  • Promotes recovery
  • Prevents stiffness
  • Reduces risk of imbalance
  • Calms the nervous system
  • Supports muscle alignment

Strengthening

Strength training is a crucial yet often overlooked aspect of running. It improves running efficiency, reduces the risk of injury, and enhances overall performance. By incorporating targeted exercises, you can build the strength and stability needed to support your running goals.

Why Strength Training Matters

  1. Injury Prevention: Stronger muscles provide better support for your joints, reducing the likelihood of overuse injuries common in runners, such as shin splints or knee pain.

  2. Improved Running Ergonomics: A stronger body uses energy more efficiently, allowing you to run faster and longer without fatigue.

  3. Enhanced Stability and Balance: Core and lower body strength help maintain proper form, especially during longer runs or challenging terrain.

Key Areas to Target

1. Core Muscles
A strong core improves posture and stability, reducing strain on other muscles during a run. Focus on:

  • Planks: Strengthen your entire core. Start with 20-30 seconds and gradually increase.

  • Bird Dogs: Enhance core stability and coordination. Keep your movements slow and controlled.

  • Russian Twists: Build rotational strength, crucial for maintaining balance while running.

2. Lower Body
Your legs do most of the work when running, so strengthening them is essential for power and endurance:

  • Squats: Build strength in your quads, hamstrings, and glutes.

  • Lunges: Improve balance and target the major running muscles. Alternate forward and reverse lunges for variety.

  • Calf Raises: Strengthen your calves to support push-off and reduce the risk of Achilles tendon injuries.

3. Supporting Muscle Groups
Balancing your muscle development helps avoid imbalances that can lead to injuries:

  • Glutes: Incorporate exercises like hip bridges or resistance band side-steps to counteract tight hip flexors and weak glutes.

  • Hamstrings: Strengthen with exercises like deadlifts or hamstring curls to compliment your quads.

Tools and Techniques

  • Bodyweight Exercises: Perfect for beginners or those without access to a gym. Focus on controlled movements for maximum effectiveness.

  • Resistance Bands: Add variety and intensity to exercises like side-steps, glute bridges, or kickbacks.

  • Weighted Exercises: As you progress, incorporate dumbbells or kettlebells for increased resistance.

Balancing Strength and Running

Strength training doesn’t need to take over your routine. Aim for 2-3 sessions per week, focusing on different muscle groups each time. Avoid overtraining by scheduling rest days and ensuring proper recovery.

By integrating strength exercises into your training plan, you’ll build a more resilient and efficient body, enabling you to enjoy running while minimizing the risk of setbacks.

Pace yourself

I know we all like to think of ourselves as Mo Farah or a Dina Asher-Smith looking the part. But if you're anything like me you'll get about 100 meters before you realise your not. There are grandads on mobility scooters that are faster.

So how do you know what the right pace is? First and foremost, start the run off slowly, allow yourself to get a good gauge of how your feeling on the day. Then check it with yourself. If you can happily sing at the top of your lungs, you should probably pick up the pace a little. If you're struggling to breath pull it back. As a rule of thumb you should be able to hold a short conversation, maybe one or two words at a time.

Get a gait analysis

Look running is a simple sport, but you'll still need some bits to get you on your way. While you'll probably be okay, running in those beat up trainers that've been sitting in the wardrobe for years, a few times without injury. If you want to continue running for the years to come do yourself a huge favour by investing in specialist running shoes that offer more cushioning and support, as they’ll make running feel more comfortable while reducing your risk of injury.

Before you lace up, it’s worth visiting a specialist running shop first for a gait analysis, which involves completing a very short run on a treadmill at a pace that is comfortable for you. In-store experts will then assess how and where you land on your feet when you run, as well as any misalignments within the ankles or knees, which will help them determine the type of running shoe that you should go for.

Follow a training plan

To help you stay motivated, accountable and injury-free, it’s a good idea to follow a beginner’s training plan. No matter what your current fitness level or running goal – whether that’s to make the move from walking to running, or to run your first 5K or 10K without stopping – you’ll find a plan that suits your personal needs.

All good plans offers several weeks worth of workouts – including easy runs, rest days, speedier efforts as you build your fitness and, often, suggestions for weekly strength and conditioning sessions – which help you to develop your running in a safe, steady and enjoyable manner. You’ll also be pleasantly surprised at how easily you can slot running into your daily life and how quickly running can become a habit. All you need is some enthusiasm, dedication and self-belief – you can do this!

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