STEP 1: SHOE SHOP
Be kind and gentle to your feet! Shoes are a runner's vehicle, they should be snug and tailored to suit you. Avoid blisters and prevent injury by visiting a specialised running store, where knowledgeable staff can measure and assess your running style to find a perfect fit.
STEP 2: GROUP LOVE
Run with a team of likeminded people! Researchers at Michigan State University found that running with someone can double workouts through increased motivation and accountability. Why not join Stanmore's running club? Our personal trainer plans the sessions and pushes you above and beyond your expectations.
STEP 3: ENTER A RACE
It doesn't have to be a marathon. Completing a 5k or 10k race is a great way to commit to a goal, motivate yourself to train, support a charitable cause and meet other runners. You'll even get a finishers T-shirt, a proud reminder of your impressive achievements.
STEP 4: VISUALISE YOUR RUNNING
Research shows runners who are conscious about their movement significantly improve form and increase their efficiency. Picture yourself running tall and upright. Feel the foot making contact with the ground directly underneath the body. Ease the tension and relax the arms and shoulders. Visualise yourself running like a pro and you'll be hitting those personal bests in no time!
STEP 5: BE STRONG
In today's society we find ourselves sitting down more than ever. Unfortunately the chair has become our enemy, a cause of muscle weakness and imbalances often leading to injury and poor posture. Regular strength training stabilises and improves biomechanics enabling an efficient, injury preventative run. Not to mention better movement in our everyday lives. Vision prides itself in delivering customised strength training plans to suit your needs.
STEP 6: GET YOUR OMEGA 3'S
Look after your heart, lungs and joints by eating some tasty salmon fillets. The omega 3's found in foods like fish, flaxseeds and walnuts may not only relieve joint pain but prevent it. New research by Indiana University further suggests that fish oil supplementation can remove airway inflammation and improve post exercise lung function by 64%.
STEP 7: STRETCH FOR RECOVERY
Invest in yourself! Stretching those tired muscles alleviates soreness and prevents cramping. There is plenty of evidence to suggest that stretching after a run for approximately 1 minute per targeted muscle can significantly reduce the risk of injury and speed up the process of rehabilitation. Our dedicated personal trainers are readily available to advise on effective stretching.
STEP 8: KNOW YOUR PACE AND REACH YOUR GOAL!
To be truly unstoppable and achieve personal bests we must know our pace. Simply recording time over distance will highlight progression, keeping you on track in obtaining your goals. Running watches also give real time feedback on pace, distance, steps per minute, calories and heart rate. Understanding these specifics enable us to create an effective, detailed training program which encourages injury free success, and an exciting running future.
REFERENCES
Rhodes P. [2007] Get your Omega 3's [online] available at: http://www.runnersworld.com/nutrition/why-omega-3s-are-important-to-your-diet [Accessed 20 June 17]
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
