Running tips

1. Stay motivated with a training diary
It makes perfect sense for runners to keep logs. Charting your distance, pace, type of course, running weather, choice of shoes and other key factors gives you much-needed perspective. With a running log, you can objectively trace your progress and detect errors. Great for motivation!

2. Increase mileage steadily
The 10% rule is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10% over the previous week. In running, you will always win if you make sure you train slowly but surely.

3. Stretch
Stretching makes muscles more flexible and reduces the chance of injury. The best time to stretch your muscles is after a run when your muscles are already warmed-up and elongated. Flexibility exercises always stretch the muscles slowly and gradually.

4. Shoe change every 500 miles
When you run, your feet are subjected to a force of up to three times your body weight. So your shoes have to provide good shock absorbency and stability, as well as fitting your foot type. You should replace your running shoes frequently.

5. Don't fly too high
Think of your head travelling from point A to point B over your running course. If it goes in a straight line, it travels a shorter distance than if it has to go up and down. Vertical running directs energy away from the line that you want to take. Keeping your vertical movement to a minimum will save you energy and time.

6. Stay on schedule - get out the front door
Stick to what you have planned. Nobody feels great before a workout, so give yourself ten minutes to decide how you feel if you are really struggling. After ten minutes of running, you will feel better anyway and you will feel very satisfied when you finish.

7. Phone a friend
Find a running buddy if you can. When a long day (whether at work or home) leaves you feeling too drained for your planned workout, call one of your running pals, and ask him or her to reinforce your intentions. Chances are, a few minutes of phone time with an understanding friend will re-energize you.
 
8. Cool down - be kind to your body
The cool down helps keep the blood flowing to the muscles and allows your body to work its way down from a state of high exertion to the eventual resting condition. Keep walking for a few minutes, at the very least, after every run until you have cooled down. Metabolites can be removed from muscles and you'll be more prepared for next time you run.
 
9. Relaxed form
Tight shoulders tend to creep in as fatigue increases. These can translate into a choppy arm swing followed by a less efficient stride. Periodically, take a few breaths with a slightly different rhythm and let your shoulders drop. Relax your jaw. Lightly rest your thumbs on index fingers. Remember you are flowing along smoothly - living poetry in motion!

10. Massage
An all-over body massage with essential oils is one of the most enjoyable ways to relax from the aches and strains associated with a training regime. Ideally, you should look for a reputable sports massage therapist. An hour's session will cost in the region of £30-£50. A good massage will leave you feeling physically and mentally revitalized and reduces susceptibility to injury. Why not reward yourself with a massage when you reach your training goals.