So this Sunday the “Santa Fun Run” happening in Ward Jackson Park, Hartlepool returns for the 8th time…
And whilst I was enjoying a latte and playing with my Son Harry on the swings this weekend, I was told by the staff that they’re expecting a great turn out this year…
And with that in mind, I thought it would be fun this week to share some ‘tips’ with you for running through the park (or just in general for any time you fancy a run!), that might make it more enjoyable as you run your way around, not to mention injury-proofing your body too as it’s colder outside!
If you’re new to running, or if running non-stop for a set distance is something you’ve not done before, here’s three tips to get you started:
(These are also important for the regular runner to remember too!)
Make Sure You Warm Up And Cool Down
Most runners make the mistake of either not warming up their body the ‘right way’, or leaving a warm out completely, when simple warm-up only takes 5 minutes to do.
All you need to do is get your heart pumping by jogging up and down on the spot for 2 minutes, and gently stretch the muscles you’ll be using when you run for the remaining 3 minutes – your calf, ankle and hamstring.
It’s important to warm up these muscles after you’ve jogged on the spot so you body is prepared – otherwise there’s a higher chance that you’re likely to get injured.
Just 3-4 simple stretches is all you need to get past the finish line.
Get The Right Running Shoes
Your running trainers don’t have to be that expensive, but don’t underestimate the importance of a good pair of running shoes.
Your old pair of running shoes that you’ve hidden away in the closet for a year won’t be any good, and you should definitely resist running in plimsoles.
To reduce the likelihood of injury, get yourself a pair of well cushioned trainers that are comfortable to run in, and will take any impact.
Don’t Worry About The Pace
As a beginner, most of your runs should start out at a “conversational” pace. What I mean by this, is that they shouldn’t feel too tough – you should be able to breath without feeling like you’re so out of breath that you can’t carry on a conversation.
Don’t worry about your pace per mile – if you can pass the ‘talk test’, you’re running at the right speed.
Starting out slow will help prevent overtraining and any risk of injury that could make you sit out.
So there you have it! Three simple tips to make the most of the Santa Fun Run this weekend.
Enjoy! And let me know how you get on 🙂
For more running tips like this, click here: www.paulgoughphysio.com/sports-injury-clinic
You might know Paul as an expert Columnist who writes weekly health articles for TWO of the North East's biggest daily Newspapers, The Northern Echo And The Hartlepool Mail, he is a regular Speaker at Industry Seminars around the globe and a Radio Personality, often heard on the BBC. Paul has been an expert guest on dozens of Radio shows and regularly interviewed in newspapers, magazines and trade journals all over the world, including the Guardian.
Paul’s background included working extensively in the Premier League with a Top Professional Football Team, and since quitting his job in Professional Football in 2007, his Physio Practice has become the fastest growing in the UK and biggest in the North East. So successful, that companies like BUPA, ASDA, The Vela Group And Coast & Country, repeatedly retain his Physio company's services to keep healthy their own staff and workforce. Paul Gough Physio Rooms is now a large multi-physio, multi clinic speciality practice in Darlington, Durham, Guisborough and Hartlepool.
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