Workout Wednesday

"5 top running tips"

Do you want to be able to run and enjoy the process but not quite sure how to make it happen? ๐Ÿค”๐Ÿ’ก๐Ÿƒโ€โ™€๏ธ

๐Ÿ‘‰Check out my 5 top tips to improve your running endurance & distance below๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป
.
1๏ธโƒฃ Start with short running intervals โฐ
Use a timer and start with as little as 2 min run + 1 min walk for 5 rounds. As you become fitter you can increase your run time to 3 min but keep the 1 min recovery in between and so on. Over time you can start to decrease the walk time in between your running rounds
.
2๏ธโƒฃ Ease into your running pace ๐Ÿƒโ€โ™€๏ธ
Try not to use too much energy initially by coming out of the gates racing. Start with a slow pace in your round and increase the speed gradually so you are running faster just prior to your walking interval. Or if you are doing longer distance, this tip is a must to preserve energy and bring your pace up when you have warmed up and have your breathing under control.
.
3๏ธโƒฃ Focus on breathing in through your nose
and out through your mouth at an even steady pace. When you feel tired try to take consecutive quicker, inhale/exhale to fill your lungs with oxygen ๐Ÿ‘ƒ๐Ÿป๐Ÿ‘„
.
4๏ธโƒฃ Do cross training on top of your running.
Most importantly work on deep core, glute med strengthening + hip mobility. Pilates is perfect for this๐Ÿ˜Š ๐Ÿ™Œ
Having strong core and glutes helps with posture and stability when you run. If your core is weak, you will slump forward and restrict the amount of air you can get into your lungs. If your deep core is strong, you have a better chance of running upright and wonโ€™t squash your diaphragm ๐Ÿ‘
.
5๏ธโƒฃ Have recovery days in between your runs
This is important to help your body adapt to the new demands on the cardiovascular system, prepare your muscles for the next run and avoid overuse injuries ๐Ÿ˜ด
.
๐Ÿ‘‰ I hope you have enjoyed reading our top tips ๐Ÿค—
Give us a thumbs up in the comments if you have learnt something new in this post ๐Ÿ‘‡๐Ÿป๐Ÿ‘
.
Dani
xx