Worried that running isn’t for you? Think again. You might just need to make a few tweaks (Part 2)
In the second part of this article, I continue to explore some minor adjustments that you can make to keep you moving forward when you want to give up (or don’t think you can start).
Disclaimer: I’m not a medical practitioner or sports therapist, therefore any suggestions I make are done so from a personal perspective. If you’re concerned about anything that might indicate an injury or illness, please seek professional help.
Last week, I wrote a piece covering bladder leaks, the importance of a well-fitting sports bra, and the reasons why loose trousers are a big no-no while you’re out running.
Here are a few more areas where I’ve made big gains through simple adjustments. I think you’ll benefit too.
Let technology assist you
Without doubt, there is something beautiful about getting a group of people together to run.
Now clearly, you don’t need technology to do that. But sometimes, technology can elevate the experience, and be a real motivator.
I lead a weekly running group in my local community. Each Tuesday, we put my phone on speaker-mode, and we follow Run One for that week, in the NHS-backed Couch to 5K programme. After the run, we encourage the group members to do two further guided C25K runs on their own, or in smaller groups.
Couch to 5K has been turning non-runners into runners across the UK since 1996. As of July 2021, the app had been downloaded 5 million times.
‘Couch to 5 Wahay’ (as I’ve cheesily called our local group) has been popular with women, many of whom bring their kids along for some pre-bedtime exercise (me included).
I love the encouragement and support that the group fosters, and having a choice of celebrity virtual coaches to guide us gives us that extra bit of motivation (and keeps us running to schedule.)
When I’m doing my longer runs however, or training for an event, I like to work with a different virtual coach.
His name is Coach Bennett, and he lives inside the Nike Run Club app. Well, he lives in Portland Oregon, but you know what I mean.
NRC is a phenomenal app if you want to build up your distance, and it’s free. At the time of checking, it had 259 guided runs to choose from, including runs for people who are just getting started, as well as offering a full marathon training plan (which I used to train for London earlier this year, and which I’m using again for Berlin in September).
And when it comes to Coach Bennett himself... well, he is a total dude and I’m a bona fide fan-girl. He is funny, laid back, engaging, humble, wise... you get me. He is sterling company on a run.
Let’s not forget about Strava. If you’re not yet familiar with the app, it’s a brilliant way to track your physical activity (whether that’s running, walking, cycling, workouts, or pretty much anything else).
I love being able to see what my running friends have been up to, and to give them a virtual shout-out. I also find it easy to track my progress over time through the activity dashboard.
I have my Strava account synched with my Garmin smart watch (although it equally works with a Fitbit or Apple Watch), so that it automatically updates with all my stats once I've completed an activity.
At the time of writing Strava and Nike Run Club didn’t talk to each other, however that is planned for later this year, which will be super helpful if you are following an NRC training plan and want to track your progress alongside all your other activities in Strava.
Final app recommendation, to bring things together nicely: Spotify. I have this running in the background while I’m using the NRC app, because it nicely fades out when Coach Bennett is talking and fades back in when he’s not. They work brilliantly together, providing me with the perfect recipe for running success – a motivating coach, a motivating soundtrack, and then a motivating record of my progress at the end.
Work with your body clock, not against it
Experts tend to say that late afternoon and early evening are the ideal times to exercise. Research has shown that the best results are achieved when your body temperature is at its highest. For most people, that is between 4 p.m. and 5 p.m., when you are most alert and focused, and when your muscles are warmed up from the day’s activities.
However, that timeslot isn’t possible if you’re stuck doing a 9-5 in an office.
Personally, I’m a morning person (I’m drafting this article at 5am, so that tells you just how much of one I am). I also work full time, so I’m physically and mentally tired by the time I finish work.
Therefore, there is zero point in me trying to knock out a 10K run at 8pm. It’s just never going to work. At that time, I’m thinking about my bed!
By the way, research has also shown that running in the morning may help to keep you motivated, and that morning exercisers are more consistent with their workout regimens than those who work out in the afternoon or evening.
So, if you are struggling to run, consider when you’re doing it. It might just be that you’re timing it wrong, and you’d benefit from adjusting your schedule.
Get yourself fitted for decent pair of running shoes
This is a proper game changer. I’ve tried a lot of footwear brands in my time and made a few errors, which have left me with injuries.
A few years ago, I was swayed by mega brand marketing, and I went online and bought a pair of shoes that looked and sounded great. However, they didn’t offer my feet enough heel support, and I couldn't run any sort of distance comfortably in them.
Similarly, when running friends were all buying another brand for their trail runs, I invested in a pair only to find that the drop (the difference in height between the heel and the forefoot) was totally wrong for my feet, and I ended up giving them away.
Now, I swear by Saucony Triumph 20s. Why? Because I spent a very enjoyable and informative hour with the team at Up and Running in Basingstoke, measuring my gait and then trying on a gazillion pairs until I found the right ones.
A good running shop will not only take your feet and your running style into consideration, but also your budget, so don’t worry that you’ll end up spending a small fortune (unless you want to!)
For me, it is money well spent – I feel like I’m running on clouds, and I don’t get injured any more (touch wood!).
So there you have it. Three more ways you can tweak your running style to improve your performance, comfort and enjoyment.
Give them a go and let me know how you get on!