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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running
woman stretching
As you step up your mileage don't neglect your stretching as six weeks out from a race is when you're most likely to stiffen and get injury niggles. And remember to stretch the hips. If the hip flexors (which work very hard in running) tighten and shorten, they pull the front of the pelvis down and throw the lower back out of alignment. This can have all sorts of knock-on effects.
Visit the blog at boutiquesport.com for suggestions of stretches you can do.
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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running
two women running
Change your hairstyle every day if you want but stick to your regular running style... Think very carefully before taking on a completely new running style as it may lead to strain and a new injury, which in turn may affect preparation for your next event. Most importantly enjoy your running style. If it is not comfortable and relaxed you won’t get the best performance out of your body.
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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running
woman surrounded by running shoes
We've all had to trade heels for bare feet on a night out after we wore new shoes fresh out of the box! Well it’s the same with trainers. They need wearing in.
If you intend on buying new shoes especially for the race, make sure you have worn them in enough before the event. Wearing new shoes for the first time on race day is poor planning, as they may not suit your biomechanics and cause early fatigue or blistering. The ASICS store in London can help you find exactly the right shoes for you.
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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running
woman stretching
If you have the same type of injury recurring and niggling when you run, then you may have a biomechanical imbalance such as one leg a tiny bit shorter than the other, which is affecting your gait. A few weeks before a race is still time to have your posture and running style assessed by a podiatrist or specialist running store.
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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running
woman running by river
Possibly the most important race training tip to remember is to believe in yourself. Prepare yourself mentally. A positive mental attitude is more important than many other factors. When you have come to a point during your training when you think you just can't go on, that is when your mental attitude becomes critical. You must believe in yourself and know that you can accomplish great things.
The great thing about entering an event like Boutique Run is you have thousands of ladies just like you probably feeling the same way, so why not connect with them on the facebook page and share tips and words of support!
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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running
chicken salad
Those with busy lifestyles who are fitting in training alongside things like family commitments and a busy job should consider snack and meal planning. This can help not just with your running, but susceptibility to fatigue, illness and general stress levels. If you do not eat enough of the right foods to cover energy and nutrient needs you are much more likely to pick up infections. Training regularly in a fatigued state is likely to increase risk of injury. Whilst training, do not underestimate the importance of fat, preferably from ‘good’ fat sources, and protein in the overall 24 hour period of your diet.
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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running
woman running in a red top
For a five or 10k run like Boutique Run water that is provided on the course should suffice but for longer and more competitive races a couple of gels or a handful of jelly sweets over the course of the race can help you go the distance. Remember to sip on some water at least 2-3 times throughout the race, fluid needs will vary depending on weather and body size. You should practise eating and drinking during your training so that you know what sits well in your stomach. If using a race belt, make sure you practice running with this before race day.
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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running
top ten running tips fitness exercise
After the race, rehydrate and refuel as soon as possible. A well organised and safe event will supply water at the finish. Boutique Runners also get free cartons of refreshing Vita Coco, 100% natural coconut water, which is great for rehydrating. There is also free champagne for every finisher at the run but make sure you take on sufficient non-alcoholic fluids before celebrations start, especially if you’re going to drink more than 2 units of alcohol.
If you struggle to eat after the race try sipping on a fluid with some carbohydrates in it such as a milkshake/smoothie/ice cream or a sports drink or cut food into small portions. For example, quarter a sandwich and just nibble on a quarter at a time (when you have no appetite large amounts of food can seem daunting so it’s easier to present yourself with small, manageable amounts).
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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running
woman on a running track
Running is a time for yourself! It’s a time to escape stresses and strains of daily life, to leave job pressures behind, to escape momentarily from the daily grind. Let your running be a form of enhancing your life and a way of giving yourself some personal and private time. Don’t get stressed about your running rather use it to be free and relaxed.
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10 top training tips by the ASICS PRO Team
top ten winning running tips, exercise, fitness, running woman smiling on running track
Wear your medal straight after the race - when else will you? On your first post-race walk, wear the race t-shirt with pride. Relive the experience by chatting with your running mates whilst walking and socializing. Change the photo on your computer desktop for one of you crossing the finishing line or wearing your medal. Share your enthusiasm with others.
Pictures and footage will often be uploaded very quickly after the event so check out the website and Facebook pages. Boutique Run uploads the pictures overnight so you can find and tag yourself when you wake up and prove to your friends that you completed the run!
Check out handbag.com's list of exercises to get you that kick-ass beach body.
Pair it with our bikini body diet and you’ll be looking great on the beach in no time at all!
10 top training tips by the ASICS PRO Team
Here's a list of winning running tips to help you with your training.
by Veronica Kirby
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