, it probably would have helped prevent a multitude of injuries.Paul Magner Years Running 35 Variety is the spice of lifeIt’s easy to get stuck in a rut, and become a habitual runner. You can find yourself following the same routine week
't prevent injuries or improve performance, so there's no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads and hamstrings for a total of 10 to 15 minutes. Expect a
the equivalent of eight large glasses of water every day, and probably twice that in warm weather. It also means taking in about half a pint of fluid every 15-20 minutes of running. For runs of an hour or more, you also need to replenish spent energy stores
and run at 65 per cent of your working heart rate. (To calculate effort based on your WHR, subtract your resting heart rate from your max – eg 200-40 = 160WHR. Then calculate 65 per cent of that = 104, and add it back onto your resting rate = 144 target
Standfirst: 10 first-time running goals – and how to achieve themAuthor: Issue date: aug98Keywords: -- 1. How to... Buy your first running shoeWith more than 150 different specialist running shoes to choose from, finding the right model can
. If the discomfort persists, see a podiatrist or an orthopaedist.9. Simple warm-upsSpend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury Walking: Simply walk at a moderate pace to get your body going
in those early days, and a bit more time resting and stretching my back and lower limbs, it probably would have helped prevent a multitude of injuries.Paul Magner Years Running 35 Variety is the spice of lifeIt’s easy to get stuck in a rut, and become a
run for 132 minutes.If you ran for 150 minutes this week - next week run for 165 minutes.23. Go running, even when your head says 'no' Some days your legs may say yes, but your head says no. Give yourself 10 minutes to warm up, suggests Kastor. "A good
At the last count, 132,000 runners had posted 1.6 million messages between them on the Runner's World forum. That's a ton of useful tips!Our readers already helped us pick out some of the best threads (or 'conversations'). Now we've gone a step
easier. I routinely schedule a sports massage every other week, and more often if something hurts, or if an important race is coming up. Massages are good for repairing sore muscles and preventing injuries. And they just plain relax you.Do it yourself
