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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

 

 

In need of some motivation? by Laura Scanlon

We all have times where it takes seeing something motivational to give us that lift we need. Below are my top tips for getting motivated this week.

My top fitness tips:

  • Bodyweight training - Bodyweight training helps increase lean muscle mass in individuals, especially when combined with aerobic activity. It was a big fitness trend in 2017  and although it has always been there right in front of us it is a simple but very effective way to workout and guess what? Its doesn't cost you anything. You literally need your body and some space. Click to the ebook section of my website for a range of bodyweight workout ideas. So tell me this, where is the excuse now? Visit my instagram @laura_bodyzone for more home bodyweight workouts. 

 

  • Slow & Steady - this is the pace you should go at. If you were all buzzed up in January and trained a bit too much, chances are you are feeling tired this month. That is why your goals should be at a steady pace and dont feel you have to try every fitness class out in the first month of the year. The risk you run is burning yourself out and getting sick. So please take it at a good slow & steady pace. 

 

  • Fitness tracking watches - I find my Fit Bit very motivating and they help keep track of your sleep pattern, calories, steps, heart rate, millage. Pretty cool.

 

  • Running -  Running is the most accessible type of exercise, if you own a pair of running shoes, then you have no excuse. Sign up to my latest FREE ebook and receive my favourite short and sweet fat burning workouts.

 

  • Personal training - is a great way to really learn from a fitness professional who is educated in the areas you may struggle with. Working with a personal trainer can also help change your attitude about training and your outlook on being physically active.

 

  • Recovery - 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 know as active recovery, so on your "day off" dont sit around feeling stiff and sore, get up and get foam rolling. 

 

  • Cut out the alcohol - I always try my best to practice what I preach because alcohol can really be detrimental to seeing results and also to performance. There is also a high sugar content in most alcoholic beverages and that doesnt help play a good role to your mid line. If you are going to have a drink, keep it clear like a vodka, soda fresh lime. While you are at it, really cut back on sugary drinks and sugar in general. (note to my inner sweet tooth)

Feel free to mail with any question laura@bodyzone.ie.

Laura xx