justrunning_

Too many people tell themselves their not a "real runner" simply because they’re not at a certain standard
-
It’s simple. If you go out the door for a run, you’re a runner.
-
So do your warm ups and cool downs and embrace it 🏃🏽‍♀️

Spend time on inclines, flats and routes with both to build speed as well as strength + prevents injury.
-
While the roads are always readily available for running, they’re not the best thing for your body. Find a softer surface to run on at least once a week, a trail in the woods, grass field or path through the park.
-
Changing running surfaces works different leg muscles which, will lead to many physical benefits.
-
For the road warriors out there, get off the tarmac every once in a while. Retreat from the roads and seek softer surfaces to run on
– some of the time, anyway. Your feet, shins, knees and hips will thank you!🥳

Not every run is faster than the last, sometimes the body doesn’t want to do the pace you set out to do. So just enjoy the process, it’s normal 🏃🏽‍♀️
-
: In hot, sunny weather, wear suncream alwaaysss! And sunglasses or a cap (to relax your facial muscles) and keep the sun off your face.
-
Expect to run slower in hot, humid weather, and take more walking breaks if necessary. Run in the early morning or late evening if you can.

You wouldn’t walk into a gym and squat 100kg without working up to that weight, so why run out the door to do 10km runs without working up to that distance?
-
All runners from beginners to Marathoners use the 10% rule for running distances.
-
The 10% rule is an easy way to increase your training to get the most from your workout while reducing your risk of injury.
-
This rule gets it importance from the fact that majority of running injuries are overuse injuries; they occur when you run too much or increase your distances too quickly.
-

Sore back, sore calves , and shin splints are often due from doing too much too soon.
-
To put it simply: start small and work your way up, your body will thank you for it and you will enjoy your runs more and you’ll see better progress!!
-
If you are doing more than you can safely do, slow down and reset. Adjust your program to accommodate to your body’s needs 🏃🏽‍♀️ 🏃🏼‍♂️ 🏃🏿‍♂️

What Happens During Recovery? Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues.
-
We’re always told to stay active and get regular exercise. But whether you’re training for a competition or feeling extra motivated, more isn’t always better.
-
If you’re a beginner, start running three days a week. Running too much too soon can lead to fatigue and overuse injuries.
-
On the other days, let yourself rest or do different activities. Your other workouts should involve muscles you don’t use while running.
-
Signs you need a rest day:
•Sore muscles. While it’s normal to feel sore after exercise, constant soreness is a red flag. It means your muscles haven’t recovered from past workouts.
•Fatigue. If you feel constantly tired, this is a sign you need to rest.
•Pain. Muscle or joint pain that doesn’t go away might be a sign of an overuse injury.
•Emotional changes. When you’re physically burnt out, hormones like serotonin and cortisol become imbalanced. This can cause changes like irritability, crankiness, and mood swings.
•Sleeping issues. High levels of cortisol and adrenaline can make it hard to get quality sleep.
•Reduced performance. If your normal routine feels difficult, or if you stop seeing progress, take a rest day.

All athletes regardless of their sport or sporting level, make time to warm up. The main reasons are injury prevention and it enhances performance.

Athlete or not, don’t you want to prevent injury and perform your best??

As most people are working from home, we’re all spending a lot of time sitting at a desk or lying horizontal in bed; we need to warm up our muscles before training hard!

Video posted in comments demonstrating (most of) the warm up routine we do at the track or before long runs 🏃🏽‍♀️ High Knees, calve raises, hamstring sweeps, double + single leg hops, hip openers, squats, walking lunges etc. Only takes 10mins to do.

Find a field/open space, do each movement at least 10 times each leg moving forward each rep (I just had to stay in view of the 📷 lol) hold each positon for 5 seconds, jog a couple metres before moving onto the next one, then go for your run 🖖🏼 🏃🏽‍♀️ 🏃🏼‍♂️

This is the question absolutely everyone asks: which brand is best for running? What runners should I get?

The only answer is: my perfect runners probably aren’t perfect for you.

We all have different running mechanics and foot shapes, hence why there’s so many types of shoes + brands out there.

The best advice is in these pics🤝

Gait analysis locations in Dublin (I know of): Amphibian King in Ballymount and Bray, The Run Hub on Aungier Street and Run Logic in Templebar.

Anyone taking up running as a quarantine exercise, give my page a follow. I’ll be posting Up running advice, injury prevention and tips to make the most of it 😊🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️

This is the question absolutely everyone asks: which brand is best for running? What runners should I get?
The only answer is: my perfect runners probably aren’t perfect for you.
We all have different running mechanics and foot shapes, hence why there’s so many types of shoes + brands out there.
The best advice is in these pics🤝

Gait analysis locations in Dublin (I know of): Amphibian King in Ballymount and Bray, The Run Hub on Aungier Street and Run Logic In Templebar.
But since shops are closed, the wet foot test is your next best bet 🦶 @ Dublin, Ireland