Recovery activity 0-10 minutes Walk slowly. "It prevents blood from pooling in your legs, which can cause light-headedness," says Janet Hamilton, author of Running Strong & Injury Free. 10-15 minutes Drink 250-500ml of sports drink
varied, low-fat diet. Cross-train to prevent injury and burnout.These are simple concepts, well within my grasp (and yours). When we follow them, life is good. There has, though, always been one more key principle: avoid the demon lactic acid
buy?Yes: the shoe that's right for you depends on your running style. If you buy the wrong shoe, there's every chance you'll endure any of a myriad of injuries, from shin splints to a misaligned pelvis, via iliotibial band sydrome and blackened
s time for a change. Otherwise, your repetitive stride pattern will tighten the muscles and joints and make you more susceptible to injury, while your gait simply trains you to run slowly. You risk fatigue, heavy legs and probably the onset of terminal
-race. As well as answering your questions directly on the forums, this month, PRO Team physio Sarah Connors and dietitian Ruth McKean have each recorded a podcast talking through training nutrition and injury prevention.Get Kitted OutOur five contenders have
it to compensate for my calf injury. My calves are all good now too, and I’m confident I'm on top of my injury (touch wood!).This weekend I ran the Mad March 20, which I finished in 2.19.47. It was a great confidence-boosting run – just what I needed! I came third
-training, injury and lack of motivation, so it's in your interests to be realistic and up to date," explains Frapwell. "To develop as a runner, training at the right pace is essential. Base your targets on current fitness levels." Run a time trial of 2K as fast
landing flat-footed.Two of the coaches (both very experienced, but specialising in sprint coaching) were of the opinion that I need some technique coaching in order to prevent injury (they think it could lead to shin splints). The third one - an endurance
. Now you're falling more dramatically, because your front foot lands below the rear foot. This increases the stretch on the quads, and also requires them to contract more forcefully to prevent that spreadeagle.No one has studied downhill running, a
, and spinning classes for building lung capacity. Variety prevents boredom and repitition, even if it is only varying routes when you are out. Even running a route in reverse makes it different. – DoctorKA running partner helpsI'm also a beginner: my friend
