| R U N |
Have the tools to get the job done.
Don't be the person who is too stubborn to make a change for the greater good. If its going to be beneficial, don't count it out. Listen to advice from those you trust and take the leap and make changes. This doesn't just apply to kit.
Here are some of our insights into how to make the most out of your runs to try and mitigate injury and heighten comfort.
Shoes, shorts and tracking device… Similar to saddle and bike fit, the first two recommendations are very important. I’ve had my run-ins with both … (intended).
Having an incorrect pair of shoes can lead to a whole host of issues such as injury and discomfort. Typical examples are ‘shin splints’ and blisters however can range from a wide range of niggles. The Achilles is another one to watch out for if your heel drop is too large.
Unfortunately sometimes it’s a case of trial and error, however don’t be afraid to change brands if one isn’t suiting you (I know this is tough for those who are creatures of habit)… That being said, if you find a brand and a shoe that you do get on with then stick with it. As long as it’s allowing you to do the training you need to achieve then why change. Do ensure that you check how many miles the shoes are supposed to last and change your shoes regularly as the cushioning does wear out and that’s when problems can occur.
Unfortunately I was subject to both this and the incorrect pair of shoes early last season which caused serious shin splints / tightness of the calfs, seriously limiting my training. Since changing trainers I’ve been able to up the volume significantly and have seen massive gains. I now alternate between a more cushioned and supportive pair for aerobic runs and a ‘tempo’ type shoe for ‘sessions’ and races. I use these throughout the year and may buy a new pair of each once every 3– 4months or so, just to air on the side of caution.
Dependant on the time of the year, it is important to select the correct lower clothing. Some warm leggings for the winter months and some comfortable airy shorts for summer. This complimented with similar upper wear such as a lightweight rain coat or vest/ t-shirt make for a much more pleasant experience. You don’t want to be too hot or too cold so try and ensure that you’re using sweat wicking, breathable fabrics.
Some optional extras which I often sport are a headband or wrist band to keep the sweat and hair out of my eyes, sunglasses, and wireless headphones for those longer lonesome runs… (one ear… listen out for your stride / breathing, as well as surroundings).
Lastly, some form of tracking device. Track your runs, upload them to strava (other platforms available) and share with friends; careful, this can be competitive and addictive. Whilst tracking data is a great way of monitoring training, in its most primitive form, it can be a motivator to get you out of the door! If this comes from seeing what your friends/ competitors are doing or simply to hit your daily goals/ training plans, then as long as you’re getting satisfaction from doing it, and you are DOING IT then it doesn’t matter what motivates you.
… with some extras.
Suitable trainers / comfortable shorts or leggings / headband / wrist band / tracking device
Like minded people / Heart rate monitor / treadmill / strava / training peaks / nutrition (this can make or break a session, fuel correctly, ensure you’re hydrated and fuelled sufficiently)
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