Improve Running

➡️Asphalt
Although running on a sidewalk may sometimes be a safer choice (to avoid traffic), asphalt is a bit softer and therefore easier on your body than concrete. So, if you're running on a hard surface, opt for asphalt roads when you can, as long as they are safe.

➡️Concrete
While it is harder than asphalt, concrete is a readily available running surface and one that is most practical for many people to use. If you often run on asphalt or concrete, make sure your shoes provide good cushioning, for shock absorption. Replace them often.

➡️Grass
The good news about grass: It's low-impact, but still requires enough muscle strength to provide good training. You can do it barefoot or in minimalist shoes to improve foot strength. Grass is great for beginning runners because it means less pressure on the bottom of the foot, at least according to a few studies of plantar load.

➡️Trails
Like grass, dirt or wood-chip trails offer a cushioned surface for runners, and often pretty scenery to enjoy. They are a nice opportunity to switch things up.
Benefits of trail running include this lower-impact, joint-friendly surface, which means a lower risk of overuse injuries. Of course, that could also be a negative. A trail's tricky, uneven terrain puts runners at risk of twisted ankles and other traumatic injuries due to falls. It's also more difficult to run fast.

➡️Track
If you're just recovering from a running injury and you're worried about a recurrence, your best bet is to run on a rubberized track, which will offer a level surface as well as good shock absorption. Most tracks are 400 meters (about 1/4 mile), so it's easy for you to monitor your distance when you're running. That makes tracks a great option for speed training.

🤔Did you know that incorrect running technique is the most common cause of injuries?

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Is it really that important to stretch after run?

Yes: Stretching after running is helpful to your body in many ways. Primarily, stretching after running helps to decrease injury. After your muscles have been warmed up by your run, they are more pliable. If stretched appropriately, your flexibility will improve, which will allow your joints to move through range of motion more fully with less effort.

No: A runner who does not stretch is also more likely to suffer from post run soreness and cramping more than a runner who stretches routinely.

Don't do too much too soon.

New runners occasionally get too enthusiastic in order to get started and end up raising their mileage too rapidly. That can lead to injury. Do not increase your weekly mileage by more than 10 % each week.

Use common sense and follow a beginner training programme that will determinate the amount you need to be running.

One of the best ways to start is to join a beginners running group lead by a professional running coach. You could support your running with cross-training workouts such as cycling, swimming or nordic walking.

👟Get the right trainers!!

Wearing the right running shoes is the secret to cosiness and injury prevention.

➡️First go to a running specialist and get your technique analysed.
➡️Then visit a specialised store to get fitted with the right running shoes for your foot type and also running style.
➡️Additionally, make sure you don't run in worn-out running shoes. They should be replaced every 400 miles.

Current statistics report that 30 - 50% of all runners experience knee pain from running every year. Often referred as "Runner's Knee".

It's not actually running that causes problems. It's the way people run that leads to pain and injury.

If you can learn to run with proper running technique, where there is minimal impact or undue stress to your knees, you'll never have knee problems.

Did you know that incorrect running technique is the most common cause of injuries?

By using our Running Analysis app you can simply analyse and improve your running technique.

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