Training

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Technique

There are no hard and fast rules as to how to run, as everyone will have their own natural style (some more unique than others!). However, here are a few pointers, which can help improve your performance.

Head - Look straight ahead. Focus on a point a few metres in front.
Body - Keep your body upright with your back straight. Try not to 'lean' even when running up hill.
Arms - Let your arms swing naturally and in rhythm with your legs and loosely cup your hands. Try not to bring your arms across your chest.
Feet - Your heel strikes the running surface, your forefoot touches, your heel then starts to lift and the forefoot flexes.

Without realising it most runners breathe in a 2/2 rhythmic ratio; they take two steps as they inhale and two more steps as they exhale - this can change though if the pace is faster or slower. Most runners tend to breathe through their nose and mouth but there are no set rules. If you find you have a different breathing pattern then don't alter it, it won't improve your running - remember breathing is very natural and you should do what comes naturally to you!

There seems to be an endless debate in the running world of whether stretching before and after a run is necessary or not. One camp suggests stretching avoids injury and protects the body from the harshness of the road, while the other camp believes stretching offers little benefits and, in fact, can actually cause injury.

So who's right? Well both camps are right to a point. Stretching, when done properly, can decrease the chances of an injury, but if not performed properly, can actually increase your chances of an injury.

Stretching

Stretching is one of the most important aspects of any training programme. It can protect the body from the severity of the road by reducing muscle soreness, risk of injury to muscles, joints and tendons and it can improve your athletic performance. Care should be taken when stretching - if you stretch too quickly the muscle can contract and increase tension, therefore, muscles should always be stretched slowly and the stretch should be held for approximately 30 seconds, this way the muscle tension falls and the muscle can be stretched further.

When stretching don't 'bounce' the muscle! It's a common mistake but doing it can pull or tear the muscle you're trying to ease. Don't stretch if you feel tightness in the muscle or if you feel any pain or discomfort.

Stretching should form part of your training session, both before, and after your run. Whilst you may not get the same kind of enjoyment from it as running, the benefits from stretching correctly can only improve your performance.

Check out our top ten stretches:

1. Calf stretch: Position your body about three feet from a wall and stand with you feet at shoulder width. Place your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
2. Leg stretch: Position your body about three feet from a wall and stand with you feet at shoulder width. Place your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
3. Back stretch: Grip your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches between your shoulder blades. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
4. Hamstring stretch: Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Hook a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push gently only to the point where you feel your muscles contract. Stretch both legs.
5. Quadriceps stretch: Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 10 seconds.
6. Heel to buttock: Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as near as possible), stretching your quadriceps. Keep your body upright throughout. Repeat with the other leg.
7. Hip & lower back stretch: Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat.
8. Hamstring & back stretch: Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
9. Quads & lower back stretch: Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this ten times for 30 seconds each to stretch your quads and lower back.
10.Groin stretch: Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

Cross-training

Cross-training is not just about doing a variety of different activities - it's about learning new skills and training in a way that will prepare you best for your running too. Cross-training can also help to reduce the risks of injury. Finding alternative ways to work your system instead of pounding the road or the treadmill with continual high impact work on your joints, can help avoid monotony and boredom due to variety, tone your body as well as keeping it strong and flexible too.

Whatever your training level, it can help you get the results you want. Cross-training is for anyone!

It's important when you set up your programme for cross-training that you know what you're training for and your goal is to include a varied mix or aerobic and anaerobic activity. Why not bring cycling, swimming and indoor rowing into your programme?
It is important to strength train too. This help to re-shape your body, aids weight loss, boosts your metabolic rate, helps to improve your posture and importantly helps to keep our bones strong and healthy.
Finally, how often do we forget to stretch? Be honest! It can take just a couple of minutes, yet so many runners miss out. With cross-training, we must include flexibility/stretch training too. It can have so many benefits - It can help reduce the risk of injury, increase agility, balance, help relaxation and help stress release.

Combining cardiovascular training, strength training and flexibility training helps us to achieve a proper balance, as these three points are the foundations for any effective fitness programme.

You work hard to stay fit. Now it's time to work smarter and get the best out of your training!