A few years back I went out running on a dark evening and was hit by a car. It was my own fault as I wasn't dressed correctly and I had headphones blaring. Since that day I've done my best to not be so stupid again. Here are 8 tips to ensure you stay safe whilst running in dark, wintry conditions.
Should you be doing any static stretching? If so, before or after your session? These are common questions and as it has become a bit unfashionable of late, we'd like to discuss why static stretching is a really valuable tool if performed correctly as well as offering examples of stretches to try.
The warm-up is an essential part of a workout, but many runners are often guilty of either under-planning their warm-up or not performing one at all. Here we discuss why this aspect of training is so important as well as giving advice on how your warm-up should be structured using the popular RAMP method.
If you've ever experienced injury, you'll know how incredibly frustrating it is! Whilst there are some factors that are out of your control, it's essential to do everything you can if you want to get back on the road as soon as possible. Here's some advice to take on board if you're currently injured.
Strength training doesn't have to be carried out in a gym but they do offer the equipment and an environment that's conducive to making progress. An issue is that many people understandably find these spaces intimidating. If you'd like to hit the gym more but you're feeling nervous about doing so, then read on.
Runners who don't feel any tension prior to a race are a very rare breed. If you've suffered from pre-race nerves, it means that you care about your performance and you want all the hard work you've put in to pay off. Here, we look at ways to make sure nerves don't get the better of you on race day.
Shin splints has become a household term for runners but it isn’t really a clinical diagnosis - at least not in the way you might think. Anterior shin pain (as a general term) could cover a few different injuries. We'll look at those in this article as well as discussing possible treatments and solutions.
By using correct form when hill running you have the ability to optimise your efficiency, limit the pain you feel during the climb and speed up your recovery once you reach the top. In this article, you'll find 5 simple tips that you can adopt to ensure you're running up gradients with good technique.
If you've carried out a training programme you'll know that it can be overwhelming. The amount of miles you have to cover, the pace you have to run those miles at, logging everything everything you've done, sharing it on social media etc. Occasionally running 'naked' can counteract such overwhelm.
There was a time in exercise and sports training when everyone would attempt dozens of sit-ups in a minute and often did them back to back with push ups. However, such programming is generally now avoided for several reasons. In this article, we look at why this is and what alternatives we now adopt.
We all have them, certain runs or workouts we'd rather do. That's great as we want to enjoy our training. However, by only doing what you want to do, are you neglecting what you need to do to make progress? Sometimes we get into a routine but it's important to stop and ask yourself such questions.
Someone recently asked us what exercises should they include in their strength programme to improve their running. Whilst this is a very difficult question to answer as there is no one size fits all plan, here we take a look at some principles that will apply to all injury free runners of any level.
Today, we'd like to share with you 3 short tips that are simple and effective, but can also be implemented into your training regime instantly. Read on to find out more about the importance of following a straightforward but consistent programme as well as measuring and writing down what you’ve done.
Efficient running technique is a fundamental part of successful performance. With poor form, much energy can be wasted and injury risk can increase too. Our shin angle when landing is an important area to assess. Here, we discuss the shin angle you want to avoid and the changes that should be made.
Although some runners avoid strength work, it's been scientifically proven that this type of training, if performed correctly has the potential to reduce injury risks, improve running economy and help maintain good form. But is bodyweight strength training enough or should external load play a role too?
Many choose running as their primary form of exercise. Others only begin running consistently in the build up to an event, whilst some run regularly throughout the year due to multiple races. Whichever group you're in, there should be a distinction between running training and running as exercise.
Although when we run our arms are obviously moving, their function in locomotion isn’t always immediately clear. This article looks at the role the upper body plays during running as well as giving some practical advice on how to strengthen the upper body so that it benefits running performance.
In this article, physio Tessa Williams takes a look at the muscles of the hip and why they play such a pivotal role in successful running. You'll be shown how to identify a weakness in the hip and exercises to rectify such issues are provided. These start with simple movements and progress onwards.
Sunshine and soaring temperatures have hit the UK recently. Whilst it's great to get out in the fresh air, performance can be negatively affected and safety can be compromised if you're not prepared for heat. Here are 6 tips to ensure you enjoy your summer runs without exposing yourself to such dangers.
On Sunday 22nd April over 40,000 runners hit the streets to take part in the London marathon. It wasn't your typical race as soaring temperatures meant that it was the hottest London marathon to date, and this brought with it a massive challenge. This is what I experienced as I ran around the capital.
This article looks at how a small amount of plyometric work in your training can go a long way to increasing your running economy and ultimately get you faster. There are also examples of drills you can do to incorporate plyometrics into your programme, starting with beginner exercises.
Band walks are excellent glute strengthening exercises. They can be performed during a warm-up to activate muscles prior to a workout, or if you're new to strength training, they could be used as main exercises. Here are 3 drills that have similar traits but vary slightly in terms of what they do.
The week leading up to a marathon is a critical part of the process. If you get it right, you'll be on the start line feeling fresh, but a major mistake could undo all that hard work. Here are 10 tips to help you ensure that your final preparations go smoothly so that you're raring to go come race day.
With social media, it's nearly impossible to avoid what everyone else is up to. This can be useful if you take motivation from such posts, but it can also be disheartening if you're comparing where you currently are with others. Here, we take a look at the importance of focussing on what you can control.
Over-striding is a common technical flaw I see in runners and is often associated with various injuries particularly at the hip and knee. However, over-striding can also be detrimental to your speed. Here are 3 ways in which it can slow you down as well as some advice on how to rectify the issue.
Towards the end of a marathon programme, you may feel exhausted and wonder how you'll get through 26 miles. It's important to remember there are several things you'll have on race day that you don't have right now. Here are 6 reasons why you should feel confident and positive about the marathon.
Whatever distance event you're training for, it's absolutely essential that you include de-load segments in your programme. Typically a week, they encourage both mental and physical recovery before the next block of training. Here are 4 things to do to ensure you make the most of this time out.
A common concern people have about weight training is that they'll increase their body mass. Whilst sets, reps, load etc effects your body composition, there's one thing that's absolutely vital to ensuring you don't put on unwanted weight whilst weight training, and it has nothing to do with exercise.
After a recommendation from a client who's been wearing Iffley Road apparel for years, I took his advice and ordered 2 of their classic garments. Here's how I've got on with them.
The hamstrings are relatively big muscles and as runners we want to utilise them to their full potential. Here's a running technique tip to ensure you increase your hamstring activation and avoid overusing the hip flexors. This will encourage speed and help to prevent fatigue in the front of your hips.
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