Do you need to change your running shoes?
What a beautiful day😊 Now that we are doing alot more running outdoors, I thought I would share a few tips with you.
➡️ Invest in a good pair of running shoes. Trail shoes are great for long runs and off road running. These can be a bit pricey, but a great investment. Shop around for some good deals and ensure your shoes have adequate support for those long runs.
➡️ If your trainers are wearing down at the heels and you’re starting to feel discomfort around the ankle and sole of the feet, this is a good indication that you may need to look at changing your trainers.
➡️ Always warm up properly before each run. Do a series of dynamic stretches to warm and relax the muscles, even if it is particularly warm outside. This is important to prevent injuries. It is also important that you stretch or warm down after your run.
➡️Remember to take rest days between your runs. Running everyday is not going to make you faster. Your muscles need time to restore and repair. By running everyday, you are adding pressure on your joints and knees. Bear in mind, the road is a very hard surface.
➡️ Consider adding circuits and strength exercises into your training, so that you develop and strengthen the muscles. Running alone will not do this!
➡️If you are looking to improve your 5k times, always run with a timer or tracking app.
➡️To improve your 5k times, try running intervals of speed vs. jogging over 5k. For example, sprint 30 seconds, jog 1 minute. By doing this, you are increasing your endurance and training the body to endure speed for longer.
➡️ Try new routes to keep your runs interesting.
➡️ Have fun!!
#outdoorrunning #summerruns #fitnessandhealth #loveyourbody #fitover40 #healthylivinginsideandout