5 POST RUN RECOVERY MOVES FOR TIRED LEGS

by Cindy Kuzma

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If you come to a screeching halt after running hard, waste products and even your body’s own healing nutrients and chemicals can pool in your legs, creating inflammation that harms rather than heals.
To avoid that, running coach Robyn LaLonde developed this cool-down routine. It reduces swelling, calms your nervous system and sends blood to carry nutrients to – and toxins from – fatigued muscles and joints. If more than 30 minutes have passed since your run, start with five to 10 minutes of brisk walking to bring your heart rate back up and reopen constricted vessels.

1/ Stability ball twist

Lie down, arms at your sides. Raise your legs straight and place a stability ball between your ankles. With your lower back pressed into the floor, rotate your legs and the ball to the right until your left foot is in front of your right foot. Pause for a second, then rotate the other way. Do this for one minute. If you don’t have an exercise ball, mimic the same motion with scissor kicks.

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2/ Leg swings

Stand with your hands on your hips. Engage your core slightly, gently flex your right foot, and swing your right leg front to back. Keep your upper body still and your eyes forward. Do 25 swings on each leg.

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3/ Child's pose

Kneel on the floor, tops of your feet down and knees hip-width or wider – the further apart, the deeper the hip stretch. Stretch your arms straight out in front of you, palms down, and place your forehead on the floor (or as low as you can go). Hold for one to two minutes.

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4/ Torso stretch

Stand facing the back of a chair, with your hands on top. Step back to extend your arms and extend your spine. With your head relaxed and legs straight, lower your spine until your torso is parallel to the floor. Hold for one minute, breathing slowly: inhale for three secs through your nose; exhale for three through your mouth.

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5/ Legs up the wall

Lie with your bum against a wall, legs perpendicular to the floor. Keep the back of each leg in contact with the wall; if your hamstrings feel tight, bend your knees a little. Open your arms to the sides, palms up, and hold for five to 15 mins. For an added hip/groin stretch, bend your knees out and bring the soles of your feet together.
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3 running pitfalls and how to learn from them

What you take away from tough days, when nothing seemed to go right, can set you up for future success.

by Jessica Migala

Getty Images

Most of the time running is a joy, but you can’t really expect every outing to go to plan. Maybe it’s pouring down, or you feel tired, or you have to dart inside every toilet you see, or that chafing is really becoming an issue… The problems may make you feel miserable in the moment, but they can help you in the long run (pun intended). ‘Dealing with different conditions and circumstances in your run can train you to be a smarter and more prepared runner,’ says Janet Hamilton, running coach at RunningStrong.com. No matter what the day throws at you, here’s how to get through it and learn from the experience.

1/ Bad weather

Runners are generally more weatherproof than most other people. That said, if there’s a biblical deluge or the wind is overturning cars as you're lacing up for your usual 10-miler, you have two choices: power on through or reschedule your run. The key is knowing the difference between simply unfavourable conditions and those that are so bad that venturing outside would be at best, pointless, and worst, downright reckless.
Survive it: If going outside is dangerous – ferocious winds, lightning, extreme heat or cold – postpone the run or head for a treadmill. If it’s
rainy or blustery and you’re training for an event, run as planned. ‘It can help prepare you for how to adjust your pace or what to wear on race day,’ says Hamilton. For example, a visor keeps rain out of your eyes, while bodyhugging clothes reduce drag on windy days and the chance of chafing on wet ones.
Learn from it: If your long run is set for Sunday, check the weather on Friday, says exercise physiologist and triathlon coach Krista Schultz. You can move the long run to Saturday to avoid the worst weather – just remember to schedule an easy or rest day between every hard or long effort.

2/ Gut problems

You and your running mates have probably swapped tales of mid-run porta-bog dashes caused by nausea or runner’s trots. In fact, research shows up to 50 per cent of endurance athletes have suffered from stomach woes.
Survive it: A sloshing stomach often starts with dehydration or an electrolyte imbalance. Take a walk break and have some sports drink or water, says Hamilton. As for the trots, find a bathroom ASAP. If you can continue the run in either scenario, that’s good practice for coping with GI issues that may occur mid-race. But if you’re dry-heaving, vomiting or making nature call after nature call, it’s time to call it a day.
Learn from it: You may need to drink more or take in more electrolytes. ‘I’ve had a few athletes take electrolyte tablets before their runs, and some say it helps prevent trots,’ says Hamilton. Also, take stock of anything new or different you ate in the previous 48 hours (not just the night or morning before) and skip the potential offenders next time.

3/ Heavy legs

If you've been building your mileage or doing more hard workouts, you’ll probably suffer from leaden legs at some point as your body works to adapt. Even with steady volume and intensity, an off day is still possible.
Survive it: Rethink your route: a loop of a few miles instead of a long out-and-back will keep you from being stranded. Then, slow your pace for a few minutes, walking if need be, before picking it up again. Still bad? Take a gel and a few sips of water – your body will absorb the carbs in just minutes, so you should feel better quickly. If you see no improvement after 15 minutes, pack it in or you may risk injury. If you’re training for a race or don’t want to skip the run, try again the next day.
Learn from it: Determine why you felt so bad, says Hamilton. Stress, lack of sleep, poor nutrition, a developing illness or dehydration will all play into how you feel. If you can’t figure it out and you continue having off days, see your doctor to rule out medical conditions such as anaemia or thyroid problems.

7 ways to boost your running mojo

Get-going tips for those times when your motivation takes a dive.
1/ Change your way
Even doing a familiar route in reverse can make a run more interesting. Or try a new park if you already know your usual route backwards.
2/ Change your pace
Add short bursts of speed to a run. Pick a landmark and run at a comfortably hard pace to reach it. Jog to catch your breath, then repeat.
3/ Change your mind
Make a deal with yourself to run for just five minutes. Once you’re out the door, you’ll probably want to continue. If not, maybe you do need a rest day.
4/ Schedule it
Instead of ‘long-run Sunday’, plan specifically: ‘breakfast, run, Sunday lunch, nap, …’ Work out how to fit your miles into your day and check them off like a to-do list.
5/ Treat yourself
A bacon sarnie sounds good, right? Or a box set? With something enjoyable, yummy or relaxing waiting for you, you’ll get out the door faster.
6/ Grab a buddy
Arrange to meet a running friend, or a few of them, at a set time. It’s harder to skip a run if you know someone is waiting for you.
7/ Take a test
Races are not cancelled because the heavens have opened, so use damp long runs to test gear for wet-weather comfort (it’ll give your resolve a workout, too).


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10 best winter fitness workouts

Time-efficient, interval-based winter fitness workouts to keep you fast even when running less.

As we near the end of the year, shorter, colder days and the approach of the festive season can combine to put pressure on your running schedule and even sap motivation. The result is that we generally tend to run less during the last few weeks of the year, before starting up again with fresh impetus in January. ‘That’s a shame, because investing just a little time in exercise can reap big rewards,’ says running coach Jeff Galloway.
The workouts here, aimed at runners from beginners up to advanced and varying in duration from 20 minutes to over an hour, are designed to keep your fitness ticking over when training time is limited. They generally involve varying bursts of faster running, so you are keeping some speed in your legs, even though your overall weekly training time might be reduced. ‘These sessions will help offset stress and provide the consistency that makes it easier to resume your regular training after the holidays,’ says Galloway. Try doing them once a week to start next year primed and ready to go. Since you’ll be running in colder conditions, make sure you’re thoroughly warmed up before a session, and think effort, rather than pace.

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1/ Surge sets

Level: Intermediate/advanced

Why do it: Brief pace pickups keep speed in your legs without overloading you.
How to do it: Warm up for 10 minutes, then do pickups (short intervals at a faster pace): 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, then 4 x 15 seconds. Run the 90-second surges at 10K race pace. With the later pickups, go a little faster until you’re running the final set at mile race pace. Recover between each pickup with a jog of the same duration. Feel free to adjust your pace on the go.

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2/ 30-20-10

Level: All

Why do it: Maintains fitness and speed in a 30-minute workout. Alternating periods of all-out running with blocks of standing recovery causes big swings 
in heat production 
in the body – this workout reduces that with continual shifts between easy, steady and hard running.
HOW TO DO IT: After warming up for 10 minutes, jog for 30 seconds, run steadily for 20 seconds, then fast for 10 seconds. Repeat the whole 60-second sequence five times, then
 take a two-minute recovery jog.
 Repeat the set
 three or four times.

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3/ 5-4-3-2-1

Level: All

Why do it: Stay
 fit in the off-season with this fartlek-style countdown.
How to do it: Jog at a steady pace for 20 minutes, then run pickups of five, four, three, two and one minute(s), each followed by a recovery jog of the same duration. Jog for 20 minutes at a steady pace to finish the session. There’s no pressure to hit certain times, but spending a total of 15 minutes at a swift pace midrun will help maintain your fitness during the colder months, 
as well as your ability to focus
 on your speed.

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4/ Even Steven

Level: Advanced

Why do it: Covers bases from endurance to speed in a single session, and improves effort awareness.
How to do it: This workout is about effort rather than pace, so don’t rely on your GPS. Warm up, then do the following, in order: run for 10 minutes at marathon effort; jog for two minutes; run for eight minutes at half-marathon effort; jog for four minutes; run for six minutes at 10K effort; jog for six minutes; run for four minutes at 5K effort; jog for eight minutes; run for two minutes at slightly faster than 5K effort; jog for 10 minutes to cool down.

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5/ Easy plus three

Level: Intermediate/advanced

Why do it: This workout preserves your endurance 
and strength, and 
is a good preparation for race-specific training sessions.
How to do it: Run most of an eight-to-10-mile route at a comfortable pace (if you are gasping for air, ease off a little), but crank up the speed by 45-60 seconds per mile with two miles to go (or three, if you think you can maintain the effort). This is also a good workout to do after a break following a long training cycle.

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6/ One off, one on

Level: Beginner/intermediate

Why do it: A good ‘bridge’ between winter downtime and
 more structured interval sessions.
How to do it: After a 10-minute warm-up, run one minute ‘on’ (at a faster pace) and one minute ‘off’ (an easy jog pace) for 20 minutes. Increase the speed of the ‘on’ sections so that by the end of the run you’re at 10K race effort. After two weeks, move up to two minutes on and two off. Keep adding to the duration of the intervals to up the challenge.

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7/ Indoor hills

Level: Advanced

Why do it: Strengthen your legs and core when the weather is too bad to train outdoors.
How to do it: Warm up for 10 minutes, then crank up the incline on a treadmill to 15 per cent (or whatever the machine’s maximum incline is). Do one minute at the hardest pace you can manage (a fast walking pace may be the most you can handle), then reduce the incline to zero and recover for one minute. Follow with two minutes at maximum incline 
and two minutes’ recovery, working up, minute by minute, to five minutes of each.

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8/ Playtime 100-strides fartlek

Level: Beginner

Why do it: Working short, faster intervals into training boosts new runners’ fitness and gets you used to varying your pace.
How to do it: Warm up with a 10-minute jog. Pick up the pace for 10 strides (counted on one leg), then run slowly for 10 strides. Run hard again for 20 strides, then recover with 20 strides. Keep working up in 10-stride increments until you hit 100 strides. Add to the challenge by going back down in 10-stride increments or by increasing the pace. Finish with a five-minute jog to cool down.

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9/ 20-minute refresher

Level: Beginner

Why do it: Maintain running fitness with this short, efficient workout from coach Jeff Galloway.
How to do it: On a straight out-and-back route, walk for one minute, then alternate 30 seconds’ walking with 30 seconds’ running for three minutes. For the next six minutes, run/walk using any ratio you want. At the 10-minute mark, turn around. For the next nine minutes, run/walk whatever ratio you’d like, but pick up the pace during the run portion. Cool down for one minute.

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10/ Fartlek 8s

Level: Intermediate/advanced

Why do it: Stay acquainted with running fast, but in short bursts. This is a good transitional workout to prepare your body for spring speedwork.
How to do it: Jog for 15 minutes at a steady pace, then do 8 x 2 minutes moderately hard (around 85 per cent effort), with one minute recovery. Take a five-minute slow jog break, then do 8 x 1 minute hard (90 per cent effort), with two minutes’ recovery. Cool down for five minutes.

Parkrun got the whole family running

How parkrun introduced a whole family to the joy of running

One runner launched his local parkrun and it wasn't long before his extended family followed suit.

by Sam Murphy, Lindsay Blair

Photography by Ben Knight

When Andy Fisher launched the Albert parkrun in Middlesbrough, eight years ago, the whole family was dragged along to help out. ‘We had 26 runners at the first event,’ says Andy, a keen runner, who stumbled upon parkrun while on a work trip to London. The Middlesbrough event soon became a weekly ritual for the extended family. Tracey Quinn, Andy’s sister-in-law, was there on day one to volunteer. ‘I never thought I’d end up actually running,’ says the 49-year-old. ‘But 5K seemed achievable. Initially my sister June and I would run a minute, walk a minute, but it went from there and we soon got the bug!’
It took Tracey’s niece, Louise (June’s daughter) a little longer to be convinced. ‘At first I and my two cousins Alice and Lily just didn't understand why anyone would want to put themselves through the pain,’ she laughs. It was her mum’s diagnosis with breast cancer in 2009 that led to Louise run. She took part in a Race for Life with her aunt and cousins to support June, who cheered them on from the sidelines.
Running also helped June regain her strength after the cancer treatment. ‘Going down to parkrun, even when I couldn’t run, raised my spirits and gave us a chance to spend time together as a family,’ she says.
The family’s running exploits have gone far beyond the 5K mark. ‘In 2012 I, mum, Tracey and Alice signed up for the Great North Run,’ says Louise. ‘It was on the date that would have been our late nanna’s birthday, so it felt just right. We trained together, which was brilliant.
It was very emotional when we crossed the finish line – the four of us broke down in a sobbing mess.’
Tracey has taken over from Andy as parkrun event director. ‘I just love the many friends I have met through running and parkrun,’ she says. ‘I’m a believer in completing, not competing, and I encourage runners of all abilities and ages.’ Even her 16-year-old daughter, Lily, has succumbed, completing her first half marathon in May this year.

This October, Tracey will clock up her seventh marathon, in York. And earlier this year she, Louise and June took on the London Marathon. ‘Mum was plagued by injuries and struggled with the longer runs in training, but we were the three musketeers and we were going to do this!’ says Louise. ‘Race morning was the most surreal morning of my life! There I was with my 58-year-old “marathon virgin” mum, about to run the world’s best marathon. We ran the whole way together and crossed the line holding hands, in tears. We found the rest of the family waiting with champagne and as we stood there I thought about how far we’d all come together. I can’t imagine our lives without running.’

The Trouble With The Treadmill

The treadmill is a tempting option when the cold weather begins to bite, but it shouldn’t completely replace your outdoor running

As the cold weather and longer nights set in, we all tend to hibernate a little.
Moving our training to indoor sessions on the treadmill is one of the easiest switches people frequently make.
Is this potentially a recipe for muscle imbalances and injuries? It’s certainly worth thinking of the implications of training exclusively on treadmills before you embark on a winter indoors.
When we run outside, the ground beneath us does not move; it provides a solid surface that opposes the forces placed upon it by the sole of your foot. Running outside, we use our hamstrings, glutes and lower back muscles to push off against the ground.
When we run on a treadmill, however, the ground underneath us moves freely away from the foot. The problem here is that when the foot has nothing to push against, it just flows away from the body effortlessly. The hamstrings, glutes and lower back are no longer required to produce large amounts of effort, so they activate far less.
“Why is that a problem?” I hear you ask.
Well, your glutes are one of the major stabilisers of your spine. If they are not firing, then you are creating a situation where your quads and hip flexors are doing all the work.
If you spend an entire winter indoors, then start moving outside in the spring, you have created a big risk factor for injury by over-recruiting your front muscle groups and under-recruiting your rear muscles.
I see a lot of hamstring tendon problems in March and April due to hamstrings suddenly being asked to switch from doing 10K indoors to 10K outdoors. Your cardiovascular system will cope, but your muscular system will not.

3 ways to avoid muscular imbalances

1. Train smart: do shorter sessions outdoors to avoid the worst of the bad weather
2. Cross-train: use bad weather as an excuse to go and work on your deficiencies (weak core, poor flexibility, etc)
3. Mix’n’match: try to limit your treadmill sessions to 50% of your total running time

8 ways to be a more positive runner

Approach a run with a positive outlook – you’ll improve your health and your performance.

by Diane Stopyra

Getty Images

We run to release the tension of a bad day. We run when we feel down and need a pick-me-up. We run to silence the inner critic who tells us we aren’t clever, talented or slim enough. And it works. Thanks to those wondrous morphine-like chemicals called endorphins, running is a surefire way to lift your mood when you feel stressed, sad or insecure. But if you use running only as a coping mechanism to escape negativity, you’re missing out.  ‘Exercise doesn’t just improve happiness; happiness can improve exercise performance,’ says Alfred Bove, professor emeritus of medicine at Temple University in Philadelphia, US. Sure, not every day can be rainbows and butterflies, but by making an effort to approach your workouts with a positive, upbeat attitude, you’ll run better than if you set out feeling dark. ‘We tend to think of being joyful as a personality trait, but it’s actually a skill you can acquire,’ says sociologist Dr Christine Carter, author of The Sweet Spot: How to Find Your Groove at Home and Work (Ballantine Books). Here’s how to set yourself up for a good run.
Eat well
You’re used to thinking of food as muscle fuel. But good nutrition is also important for feeding your brain, says Dr Drew Ramsey, assistant clinical professor of psychiatry at Columbia University in New York City and co-author of The Happiness Diet (Rodale). ‘It’s impossible to feel positive in a sustained way if you’re low on nutrients such as magnesium, omega-3 fatty acids, vitamin B12, iron and vitamin D.’ Mood-boosting foods include kale, oysters, mussels, pumpkin seeds, Greek yoghurt and dark chocolate.
Sleep
It’s hard to feel excited to run when you’re exhausted. Although sleep needs vary, consistently getting less than your optimal amount (usually six to eight hours) can affect how you process a positive experience. In one study, people who were sleep-deprived did not feel happy or proud after an achievement compared with the experience of a group that had had more sleep.
Belly breathe
Activating the vagus nerve – which runs from the brain to the abdomen – produces a calming effect. Deep, controlled ‘belly breathing’ can help stimulate it. Inhale deeply while counting to five, then exhale very slowly while pursing your lips.
Press play
It’s well documented that music can distract athletes from pain and fatigue. In fact, Costas Karageorghis, of Brunel University, who has studied the exercise and music connection extensively, wrote in a review of the research that music could be considered a ‘legal performance-enhancing drug’.
Mantra up
Negative thoughts (such as ‘This is boring’, ‘I don’t want to do this’ and ‘I’m just not fit enough’) will increase muscle tightness and this, in turn, intensifies the sensation of pain, says Jim Afremow, author of The Champion’s Mind: How Great Athletes Think, Train, and Thrive (Rodale). At the start of a run or race – or whenever you hit a rough patch – repeat a positive phrase over and over, such as, ‘Stay strong’, ‘Light and quick’ or ‘Relax and roll’.
Be social
Pre-race jitters can sap you of energy and hurt your performance. Afremow says it’s a good idea to chat to other runners at the starting area about their training and what they hope to accomplish in the race. ‘It gets you out of your head and distracts you by focusing on them,’ he says. Plus, research shows that offering encouragement to others improves your own mood and well-being.
Buy a good time
Experiential purchases – but, sadly, not materialistic ones – have been shown to boost happiness levels. Booking a running or fitness holiday in an exciting place, signing up for a fun run with a group of buddies or treating yourself to a relaxing massage after a hard period of training can help you feel more positive about your running life.
Explore nature
Trade your time on the treadmill for the trails whenever you can. Being in the great outdoors improves cognition, mood and health. One study found that simply looking at a lake or a river can induce feelings of calmness. Plus, increasing vitamin D (the sunshine vitamin) by absorbing the sun’s rays helps produce a happier disposition. And you don’t even have to be outside to feel the benefits of nature. A study at Rutgers University, US, found that receiving flowers produced heartfelt smiles in study subjects, and they also reported greater levels of happiness for the following three days.

TIPS FOR RUNNING IN FANCY DRESS

9 tips for running in fancy dress

We spoke to two Supermans and a rhino to get the lowdown on how to run in costume.

Gorilla Steve takes on his local trails. Getty Images

1/ Practise in your outfit before the big day

You know the rules - nothing new on race day, hilarious costumes included. Take your fancy dress out for a test run before your goal race – maybe a local 10K if you’re aiming for a half marathon. ‘This will bring to light all manner of awfulness such as how animals respond to you, where it rubs, chafes and generally mashes up tender bits of your body,’ says Jim Mowatt, who horns his way through Parkruns in a rhino costume to fundraise for Save the Rhino International.

2/ Adapt your costume

Once you’ve undertaken your test run, make tweaks to your fancy dress if necessary. ‘Though I had to lose a little cuteness, the tail of my rhino costume made me want to massacre everyone within a five mile radius after only about 5 minutes! I had to unfortunately tuck it up and out of the way,’ Mowatt says.

3/ Get lubed up

As with any running attire, costume material rubbing repeatedly can result in nasty chafing. After probably finding out the hard way where this is likely to occur during your practise race, you can safeguard your skin by lubing up with Vaseline or a specialist anti-chafe product such as BodyGlide. Make sure you use plenty while you’re at it – ‘Better to be safe than chafe!’ says marathoner Tim Jones, who's taken on 20 events in full Superman attire.

4/ Set your sights low

Let’s be honest, if you’re dragging round a hefty costume for miles and miles, it’s not the day to be aiming for a PB. ‘If your costume weighs a lot, you will have to allow extra time when competing,’ says John Wallace, who’s undertaken 297 marathons since 1986 dressed in his very own Superman ensemble.

5/ Think practical

Take into account practical issues such as how you’ll get to the toilet – easier said than done in an all-in-one get-up. If your costume covers your head or includes a mask, make sure you can drink in it without it causing you major bother. If they obscure your vision (for example, a Big Ben outfit), get a running buddy to accompany you. ‘Having a friend that can help prevent you ploughing through the crowd and causing a major incident is not a bad idea!’, Mowatt recommends.
Bear in mind that if your costume if particularly hot or heavy, that can bring its own issues. ‘Take care not to overhydrate, but remember you might sweat more and thus need to drink more,’ advises Jones.

6/ Prepare for form to take a hit

If you’re in a particularly heavy or bulky costume, it may be very difficult to maintain your usual running form. Until you’re confident you can get through a long distance without compromising technique and risking injury, stick to shorter races or, dare we say, less outrageous costumes. To give yourself the best chance out there, get in relevant training – Jones suggests running with a weighted backpack.

7/ Include activewear

Most fancy dress costumes are designed for no more activity than swanning from party to party, so they aren’t made from optimal running materials. Mowatt suggests wearing a dry-fit or similar short-sleeved technical running top underneath to help reduce sweat saturation, plus a headband to keep sweat out your eyes.

8/ Choose your race

While it’s not uncommon to see a multitude of costumed runners at any big race, some events go all out on the fancy dress vibes. Surrey Bacchus Half Marathon and France’s Medoc Marathon are both fancy dress extravaganzas (with a little wine added for good measure).

9/ Enjoy!

In amongst a sea of sweaty, tired runners, you are a dazzling mermaid (figuratively, and perhaps literally). ‘Crowds love the effort you have put in to run in fancy dress and engage with you,’ says Jones. If you can get past the physical effort of running in full costume, soak up the atmosphere, high five the spectators and enjoy the experience!

I though this was a  great blog, found on the runners world.  YOU COULD ALWAYS TRY A VIRTUAL RUN IN FANCY DRESS AND WE WOULD LOVE TO SEE THE PHOTOS.