{"id":27,"date":"2024-02-25T23:14:04","date_gmt":"2024-02-25T23:14:04","guid":{"rendered":"https:\/\/promomedia.gold.ac.uk\/xli054\/?page_id=27"},"modified":"2024-03-22T15:18:21","modified_gmt":"2024-03-22T15:18:21","slug":"guide","status":"publish","type":"page","link":"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/","title":{"rendered":""},"content":{"rendered":"\n
\n
\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

Your 5km training plan is shown below<\/h2>\n<\/div>\n\n\n\n
\n
\"\"<\/figure>\n<\/div>\n<\/div>\n\n\n\n

Part 1 pre-run<\/h2>\n\n\n\n

What can we prepare for before running ? <\/h2>\n\n\n\n
\n
\n
\"\"<\/figure>\n<\/div>\n\n\n\n
\n

Plan Ahead<\/strong><\/p>\n\n\n\n

Give your week some structure. The biggest hurdles to starting a new running plan often have nothing to do with your fitness levels \u2013 you\u2019re stronger than you think. It\u2019s about lifestyle and fitting running into your already busy schedule. <\/p>\n\n\n\n

Get a gait analysis<\/strong><\/p>\n\n\n\n

Shoe selection is important. Too many injuries come from people running in the wrong shoes. Hughes recommends that any new runner go to a specialist shop and get a gait analysis. There, the experts will watch you walk and run and recommend shoes that best fit your body, providing support where you need it. <\/p>\n<\/div>\n<\/div>\n\n\n\n

\n
<\/div><\/div>\n<\/div><\/div>\n\n\n\n
\n
\n

Drink plenty of water <\/strong><\/p>\n\n\n\n

Hydration has an incredible impact on your energy and focus levels, and therefore your motivation. Not only that, it impacts your performance too. Sink a large glass first thing and aim for two litres throughout the day. This will keep you mentally focused and also make your run feel easier, both of which will bolster any wavering motivation levels. <\/p>\n\n\n\n

Do some active stretching <\/strong><\/p>\n\n\n\n

Warm up gently and save the long, static stretches for after the run. It\u2019s about increasing your muscle temperature and breathing rate to get your body ready to move. Hughes recommends high knees, rotations for your core and even shoulder circles. \u201cPeople forget running is a whole-body workout,\u201d she says.<\/p>\n<\/div>\n\n\n\n

\n
\"\"<\/figure>\n<\/div><\/div>\n<\/div>\n\n\n\n
\n
\n
\"\"<\/figure>\n<\/div>\n\n\n\n
\n

Start training at a slow and steady pace   <\/strong><\/p>\n\n\n\n

There is always a risk of injury in new runners \u2013 after a hit of endorphins and the subsequent sense of accomplishment, they get carried away. The urge then is to go from not running at all, to running every day. This new stress puts your muscles and joints at risk. Taking it slowly makes it more sustainable. If you\u2019re serious about becoming a runner in the long-term \u2013 sometimes less is more.   <\/p>\n<\/div>\n<\/div>\n\n\n\n

\n
\n

 You don\u2019t need to train every day<\/strong><\/p>\n\n\n\n

Take a day off. They\u2019re just as important as your training days. Set your goal at running 3-4 days a week. It\u2019s more easily achievable, which means you\u2019re more likely to stick to it. This in turn will boost your sense of accomplishment and fire up your motivation. Overcommit and a missed run will feel like a failure (it\u2019s not by the way!) and training will become a grind rather than a pleasure. <\/p>\n\n\n\n

Keep things interesting by mixing up your styles of run too, advises Hughes. Fill your week with: a short, sharp intervals session to build speed, an easier recovery walk-run, a tempo run where you try to run faster for longer, and then a long run, which can be a plod but it gets your body used to spending time on your feet. <\/p>\n\n\n\n

\"\"<\/figure>\n<\/div>\n\n\n\n
\n

Supplement with strength training <\/strong><\/p>\n\n\n\n

As a rule, runners just love to run. But they\u2019re doing themselves a disservice with their one-track mind. \u201cFor long-term success you need a well-rounded training plan,\u201d says Hughes. Two strength sessions a week will help. Squats and deadlifts will build power and resilience in your lower body. And don\u2019t forget to do single-leg exercises like lunges \u2013 running is a series of single-leg exercises, after all. <\/p>\n\n\n\n

Hughes also recommends a couple of Pilates sessions a week to bolster your core strength and target the smaller stabiliser muscles around your joints. <\/p>\n\n\n\n

 <\/p>\n\n\n\n

<\/p>\n\n\n\n

Protect your feet<\/strong><\/p>\n\n\n\n

As well as your joints, your feet need a lot of love too. They\u2019re the tools of your new trade. The most common mistakes come when picking the wrong shoe size. A good rule of thumb is to go half a size up, especially if you\u2019re looking to push on to longer distances. Feet swell and running forces your foot forward in the shoe, so you want extra room to avoid rubbing. Don\u2019t pull your laces too tight, either. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Finally, get some proper technical running socks. They need to be sweat-wicking. Cotton socks hold onto water, which leads to friction and eventually the painful blisters that can stop your fledgling running career in its tracks. <\/p>\n<\/div>\n<\/div>\n\n\n\n

<\/div>\n\n\n\n

Part 2 running time<\/h2>\n\n\n\n

What should we pay attention to when running ?<\/h2>\n\n\n\n

The first thing to realise is that everyone runs differently. Tips about running form should only ever be viewed as guidelines, not strict rules. Here Amy Lane, legacy ambassador and marathon runner, has the simple tips you need to keep moving forwards. <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n
\n
\n

Relax and release tension <\/strong><\/p>\n\n\n\n

Without thinking, the effort of running causes your muscles to tense. That\u2019s good news in your legs and core, but less so everywhere else. The extra tension is exhausting and expends valuable energy you should be trying to preserve. 
  
Mentally check in from time to time. If your shoulders have risen up underneath your ears \u2013 bring them down. Shake out your jaw, forehead, wrist and fingers, too. To keep your hands loose, imagine that you\u2019re cradling eggs in either hand as you run.<\/p>\n<\/div>\n\n\n\n

\n

But protect your lower back <\/strong><\/p>\n\n\n\n

Running, especially on pavements, can send a lot of impact up through your legs and affect your lower back. One thing that can help, according to Lane, is to run with a slight brace in your core. This creates some protective tension \u2013 we\u2019re talking a 2\/10 effort level. Eventually it will become second nature.<\/p>\n<\/div>\n\n\n\n

\n

Drive your elbows<\/strong><\/p>\n\n\n\n

Running is a whole-body workout, and what you do above the waist is important, too. Lane recommends actively pushing your elbow back as you bring that same leg forwards. Beginners need to combat a lot of upper body rotation because you\u2019ve not yet got the coordination between upper and lower body.<\/p>\n\n\n\n

If you don\u2019t push back, the elbow sticks into the ribs and you end up twisting your upper body to help drive your legs forward. This exhausts your core, tiring you out but also increasing your risk of injury. Pumping your arms will offset that. <\/p>\n<\/div>\n<\/div>\n\n\n\n

<\/div>\n\n\n\n
\n
\n
\"\"<\/figure>\n<\/div>\n\n\n\n
\n

Part 3 post-run<\/h2>\n\n\n\n

The end of a run doesn’t mean you stop<\/h2>\n<\/div>\n<\/div>\n\n\n\n
\n
\n

 The final stretch<\/strong><\/p>\n\n\n\n

Now your muscles are nice and warm, it\u2019s the perfect time to improve your flexibility. As you use your muscles more while running they get stronger, but also tighten up. Just 10-minutes on the living room floor after each run can loosen you off. Try moving through a lying quad stretch, hamstring stretch, half-pigeon to open your hips, seated spinal rotation for your back, and then you can finish by relaxing in child\u2019s pose. <\/p>\n<\/div>\n\n\n\n

\n

 Try self-massage <\/strong><\/p>\n\n\n\n

The simplest way to do this is to reach for a foam roller and work over your lower body spending about 30 seconds on each muscle group. The process should help to ease tension and speed up recovery. <\/p>\n\n\n\n

If you\u2019re struggling to really get into any tight spots, then a golf ball might help you hit those trigger points. \u201cRolling a golf ball under my feet after a run really helps to release the fascia,\u201d says Hughes. Plantar Fasciitis, heel pain caused by inflammation of this tissue, is one of the most common injuries, so remember this tip if you feel a niggle. <\/p>\n<\/div>\n<\/div>\n\n\n\n

\n
\n

Refuel with balanced nutrition<\/strong> <\/p>\n\n\n\n

If you want to properly fuel the fires of recovery, you need to eat well. Carbs for energy and protein for muscle repair are important, but it\u2019s always smart to keep things in balance.  <\/strong><\/p>\n\n\n\n

Eating plenty of vegetables along with that chicken and rice will give your body the vitamins it needs to recover well. And don\u2019t forget to rehydrate, either. You need to replace those fluids lost through sweat. <\/p>\n<\/div>\n\n\n\n

\n

 Make sleep a priority<\/strong><\/p>\n\n\n\n

In bed is where the magic happens. If you can get an early night and enjoy 8 hours rest then your body will have plenty of time to repair. This is when all the benefits of your training actually take effect and you wake up fitter and stronger.<\/p>\n\n\n\n

If you\u2019re struggling to nod off then clean up your sleep routine. Avoid blue light by swapping your phone for a book in bed, for example. It sounds strange, but when you\u2019re training hard then the more you sleep the fitter you\u2019ll become. It\u2019s the tip so easy you can do it with your eyes closed.  <\/p>\n<\/div>\n<\/div>\n\n\n\n

This is a fake website for a web design assignment<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Your 5km training plan is shown below Part 1 pre-run What can we prepare for before running ? Plan Ahead Give your week some structure. The biggest hurdles to starting a new running plan often have nothing to do with your fitness levels \u2013 you\u2019re stronger than you think. It\u2019s about lifestyle and fitting running… Read More »<\/span><\/a><\/p>\n","protected":false},"author":85,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"class_list":["post-27","page","type-page","status-publish","hentry"],"yoast_head":"\n- London Lululemon 5km<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"- London Lululemon 5km\" \/>\n<meta property=\"og:description\" content=\"Your 5km training plan is shown below Part 1 pre-run What can we prepare for before running ? Plan Ahead Give your week some structure. The biggest hurdles to starting a new running plan often have nothing to do with your fitness levels \u2013 you\u2019re stronger than you think. It\u2019s about lifestyle and fitting running… Read More »\" \/>\n<meta property=\"og:url\" content=\"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/\" \/>\n<meta property=\"og:site_name\" content=\"London Lululemon 5km\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-22T15:18:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-content\/uploads\/sites\/79\/2024\/03\/compressed_image-1024x494.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/guide\\\/\",\"url\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/guide\\\/\",\"name\":\"- London Lululemon 5km\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/guide\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/guide\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/wp-content\\\/uploads\\\/sites\\\/79\\\/2024\\\/03\\\/compressed_image-1024x494.jpg\",\"datePublished\":\"2024-02-25T23:14:04+00:00\",\"dateModified\":\"2024-03-22T15:18:21+00:00\",\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/guide\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/guide\\\/#primaryimage\",\"url\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/wp-content\\\/uploads\\\/sites\\\/79\\\/2024\\\/03\\\/compressed_image.jpg\",\"contentUrl\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/wp-content\\\/uploads\\\/sites\\\/79\\\/2024\\\/03\\\/compressed_image.jpg\",\"width\":1534,\"height\":740},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/#website\",\"url\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/\",\"name\":\"London Lululemon 5km\",\"description\":\"The meaning of running can only be appreciated the moment you start\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/promomedia.gold.ac.uk\\\/xli054\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"- London Lululemon 5km","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/","og_locale":"en_GB","og_type":"article","og_title":"- London Lululemon 5km","og_description":"Your 5km training plan is shown below Part 1 pre-run What can we prepare for before running ? Plan Ahead Give your week some structure. The biggest hurdles to starting a new running plan often have nothing to do with your fitness levels \u2013 you\u2019re stronger than you think. It\u2019s about lifestyle and fitting running… Read More »","og_url":"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/","og_site_name":"London Lululemon 5km","article_modified_time":"2024-03-22T15:18:21+00:00","og_image":[{"url":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-content\/uploads\/sites\/79\/2024\/03\/compressed_image-1024x494.jpg","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_misc":{"Estimated reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/","url":"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/","name":"- London Lululemon 5km","isPartOf":{"@id":"https:\/\/promomedia.gold.ac.uk\/xli054\/#website"},"primaryImageOfPage":{"@id":"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/#primaryimage"},"image":{"@id":"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/#primaryimage"},"thumbnailUrl":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-content\/uploads\/sites\/79\/2024\/03\/compressed_image-1024x494.jpg","datePublished":"2024-02-25T23:14:04+00:00","dateModified":"2024-03-22T15:18:21+00:00","inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/promomedia.gold.ac.uk\/xli054\/guide\/#primaryimage","url":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-content\/uploads\/sites\/79\/2024\/03\/compressed_image.jpg","contentUrl":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-content\/uploads\/sites\/79\/2024\/03\/compressed_image.jpg","width":1534,"height":740},{"@type":"WebSite","@id":"https:\/\/promomedia.gold.ac.uk\/xli054\/#website","url":"https:\/\/promomedia.gold.ac.uk\/xli054\/","name":"London Lululemon 5km","description":"The meaning of running can only be appreciated the moment you start","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/promomedia.gold.ac.uk\/xli054\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"}]}},"_links":{"self":[{"href":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-json\/wp\/v2\/pages\/27","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-json\/wp\/v2\/users\/85"}],"replies":[{"embeddable":true,"href":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-json\/wp\/v2\/comments?post=27"}],"version-history":[{"count":58,"href":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-json\/wp\/v2\/pages\/27\/revisions"}],"predecessor-version":[{"id":451,"href":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-json\/wp\/v2\/pages\/27\/revisions\/451"}],"wp:attachment":[{"href":"https:\/\/promomedia.gold.ac.uk\/xli054\/wp-json\/wp\/v2\/media?parent=27"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}