A.Vogel Talks Running

If you’re new to running it can be difficult to know where to start – how can you possibly reach a 5K or 10K when you can barely run for more than a couple of minutes just now?

Running is all about starting small and slowly pushing yourself to build stamina. If you make the commitment to run regularly, and run a little further each week, you’ll reach your goals in no time!

Read our ‘Endurance running for beginners’ article for some tips on where to start.

Building endurance is a key focus for many runners, whether you’re aiming for a 5K, 10K, marathon, or just enjoy the satisfaction of self-improvement. There are lots of ways to build endurance, from gently increasing your running time each day, to practising interval training or tempo runs.

The main thing to remember is to take it slow – pushing yourself too hard too too quickly can increase the risk of injury. Running is a long-term commitment that takes time, so try not to get too frustrated if you feel that your progress is slow!

Read our article on the 7 ways to increase running endurance for some pointers.

The great thing about running is that it’s pretty easy for almost anyone to try – there’s no need for a gym membership or expensive equipment! However, we would recommend that you get hold of some-good quality trainers if you want to take running seriously. These will help make running more comfortable and will help to reduce the risk of injury.

If you’re experiencing pain in the feet, legs or even back while running, this may mean that your trainers are not well suited to your feet or running style. Pop to a local running shop where they can assess your foot shape and your running gait to help find you better shoes or suitable insoles.

Food is an important aspect of running – from your day-to-day diet to the foods you use to fuel up for a run or recover from one. Endurance exercise like running uses up glycogen stores, depletes minerals and requires extra protein to feed your muscles. It’s therefore really important that you get all the nutrients you need from your food!

From Beetroot Juice to nuts and seeds, it’s important to understand what would be beneficial when it comes to running! So, for some tips on your diet, why not read the following articles:

• What to eat before a 5K or 10K
• How to boost your energy during a run
• What to eat to recover after your run

There are lots of great exercises you can do from home to help support your running regime. In particular, you should look at building endurance, improving flexibility and improving your core strength. This promotes whole-body fitness which will not only improve your running performance, but also reduce the risk of injury.

• For endurance try mountain climbers. This gets the legs used to some hard work!
• For flexibility try the lunge stretch. You’re less likely to injure flexible muscles.
• For core strength try the plank. Core strength is important for overall fitness.

Incorporate these recipes into your diet to help provide the energy, protein, healthy carbs and other nutrients you need to support your active lifestyle.

Snacks:

• Cinnamon and Chia Seed Energy Balls
• Three Energy-Boosting Smoothies
• Chocolate Orange Boost Balls

Breakfast:

• Coffee Chia Puddings
• Spiced Porridge Two Ways

Lunch/Dinner:

• Three Bean Curry
• Tofu and vegetable satay stir fry

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