Running

Run Better In Just A Few Weeks by Laura Scanlon

Run Better In Just A Few Weeks

Hi guys, 

It is very easy to avoid warming up and cooling down before you exercise but you may be missing out on the benefits while avoiding niggling injuries. A warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up will also help reduce muscle soreness and reduce your risk of injury. The same positive benefits are with cooling down. The body is warm so it allows you to get deeper with your stretches and also helps bring your heart rate and breathing back to normal. 

Video

In the video below I talk you through 8 exercises that I recommend doing before and after every run. The warm up and cool down routine is tailored towards helping improve your speed, longevity and aids towards avoiding injury. Whether you are new to running or have been pounding the pavement for a while now there is always room to improve. Stick to this routine for a minimum of 30 days and see the difference in your performance.

 

Press play to watch video

Shop the look in the video 

8 Exercises to Imporve your running

 High Knees X 20

Kick Backs X 20

Lunge & Torso Twist X 10 (each leg)

Runners Lunge (hold 30 seconds each leg)

Kneeling Hip Stretch (hold 30 seconds each leg)

Calf Stretch (10 reps each leg)

Glute Stretch (15-30 seconds hold each leg)

Quad Stretch ( 30 seconds hold each leg)

NB. 2 rounds before and after your run. You do not need to do exercises 1+2 (high knees, kick backs) after your run.

Running Tips For Beginners by Laura Scanlon

We all have to start somewhere and there is no time like the present. I have compiled the answers to your questions about how to start running.

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Lets Talk Running

 

How do I start?

It is as simple as putting your trainers on and leaving the house. Anywhere from 10-30 minutes is great. Just start walking then jog for 1-2 minutes then back to walking again. Keep doing for the amount of time you wish. A minimum of 10 minutes initially, working up to 30 minutes. Do this 3/4 times a week until you can run for 30 minutes with no breaks. It will take time but persistence is key. A stop watch is handy but alternatively I like to use lamp post to lamp post if on the road for speed training but the same concept can be used when training to run. Walk to one lamp post then run to the next and so on for the duration of the run/walk.

Should I do other training as well as run?

Yes. Bodyweight and weight training will really help with your running. The stronger the body is, the better you will carry yourself when running. Core and glute activation exercises are extremely important, look at exercises that isolate the glutes and abdominal areas. Planks, glute bridges, dumbbell arm exercises are a good start. These exercises can do done on the same day as you run, either before or after or alternatively on a day you do not run. 

Should I take rest days?

Yes. Rest and recovery is essential in order for your body to adapt and muscles to grow. Self-myofascial release is a term for self-massage to release muscle tightness or trigger points. This can be performed with a foam roller, lacrosse ball. By foam rolling specific muscles on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. This is also known as active recovery, so on your "day off" don't sit around feeling stiff and sore, get up and get foam rolling. 

Do I need proper running gear?

Not necessarily, but what you do need (for women) is the correct training bra that fits well and supports. Correct running shoes are also essential for preventing injuries.

 

Should I warm up before I run?

Yes. The body will run and feel more fluid when you have gently warmed up. Here is a warm up I like to do before I head out. 4 Rounds of the following. 

  1. High Knees on the spot X 40

  2. Kick Backs X 40

  3. Jumping Jacks X 40

  4. Air Squat X 20

See my video for this

https://www.youtube.com/watch?v=6TXwWzk7f80&t=5s

Complete some light stretches after the warm up and after your run.

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Listen to Your Body!

If you start to feel aches and pains that don't go away after a few days, it's time for active recovery like we spoke about in the above post. Pushing too hard will only set you back. Ease up a bit, and you'll continue to improve without injury.

Happy running :)

Laura

 

Run Better with These Exercises by Laura Scanlon

8 EXERCISES TO IMPROVE YOUR RUNNING

 High Knees X 20

Kick Backs X 20

Lunge & Torso Twist X 10 (each leg)

Runners Lunge (hold 30 seconds each leg)

Kneeling Hip Stretch (hold 30 seconds each leg)

Calf Stretch (10 reps each leg)

Glute Stretch (15-30 seconds hold each leg)

Quad Stretch ( 30 seconds hold each leg)

NB. 2 rounds before and after your run. You do not need to do exercises 1+2 (high knees, kick backs) after your run.

11 Tips for beginner runners by Laura Scanlon

Hi Guys,

When it comes to fitness nothing happens overnight and this is especially true with running. Persistence is key and making that first commitment to wanting to be better is a great start. I started running when I was 7 years old, it is something that I thank my parents for getting me involved in. It has stood to me in many ways. Unbeknown to me back then it would be the start of a long fitness journey that I am still on 22 years later. Running can be a love/hate relationship, but once you get over the initial hurdle of where to start then it can be a journey you can take forward with you in your life.

I have compiled 11 tips for beginners and also for those who need the motivation to get back into it. 

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If I could give one piece of advice to someone who is new to running it would be........'have patience'

 

Top Tips:

  1. Invest in good running shoes - injuries from poorly supported running shoes can cause major setbacks. So get the proper advice when buying. 

  2. Always warm up - jumping jacks, jump squat, walking lunges, half burpees....just get moving before running straight into it. Light stretching is also good, hip opener exercises, quad stretches & calf stretches.

  3. Make it a habit rather than a chore - even if you only get out for a few minutes a day, all those minutes will add up to making you fitter.

  4. Go for distance rather than time - slow it down, don't stress about your pace or time, be patient. Try a 0.5 of a kilometre and slowly build from there. 

  5. Take breaks when needed - if you have only been running for a few minutes and feel you need to stop then do. Keep a nice walking pace, catch your breath and start to jog again. You should always be able to have a conversation when running, otherwise you are over exerting.

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Stretching is a vital part of  recovery.

 

 

6. Join a running club - what better motivation than having a coach tell you what to do and having a training group.

7. Keep a training diary - this is a guaranteed winner to motivate you as the weeks go by. It is like having a mini celebration each week.

8. Don't neglect other types of training - like resistance training, we all need muscle to help make us stronger while running and also to protect our bones. Also activation exercises for the glutes are essential to prevent injury. Click here to see my top glute activation exercises 

9. Remember why you started - it is very important to remember why you wanted to start in the first place. Whether it was weight loss, tone up, gain speed, gain endurance always remember that.

10. Set a goal- if you have a goal set in your mind you are more likely to be motivated to keep it, especially if it is something set in stone, like a race. Participating in a race is also a great way to meet people in the running community. Your goal can also be a smaller one like, just being able to run better and more fluid in 4 weeks time.

11. Rest days - are essential for recovery, over doing it will only slow down your progress. 

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"One run can change your day, many runs can change your life"

All running gear in images are new season OTG Active

Happy running guys, don't forget to comment if you have any questions. Or I would love to hear about your running journey to date. Be sure to check out my "Running Workouts" ebook, sign up via the pop up on my website and get it sent straight to your email.

Laura x

 

 

My New FREE "Running Workouts" Ebook by Laura Scanlon

After the success of my "4 Week Fat Burn" ebook I have been working on creating a new one for you guys. This ebook is all about running. Running has been apart of my life since I was 8 years old and although people tend to have a love/hate relationship with it, the benefits are real. Running has no barriers to entry, if you own a pair of running shoes then you have no excuse! This motto always motivates me, its effectively true, unless of course you are injured. Running makes me feel a whole lot of feelings, some days are really tough but when you get that 'runner's high' after a run that makes me love it so much. 

If you own a pair of running shoes then you have no excuse
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With my new FREE ebook I have complied short & sweet running workouts with longer endurance based workouts. Now I am not talking marathon training because let's be honest, unless that is a personal goal of yours, we all don't have the time to dedicate to that type of training. With running it doesnt have to be a long slog so these workouts can be used at any point in your fitness regime, just add one in a week and slowly keeping adding the stronger you get. They can be repeated as long as you are pushing and challenging yourself. Run at your own level and ability. What might seem hard today won't be in 3/4 weeks time with some dedication and persistence. So download my ebook for free now, or if you are already a subscriber I will have sent it to your mailbox.

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What might seem hard today won’t in 3/4 weeks time with dedication and persistence

Feel free to mail me or leave a comment below with any questions or concerns,

Happy Running,

Laura x