Whether you’re new to running or you’ve already got a few races under your belt, every runner at some point needs some help to set new and inspiring goals and stay on track with training.
So StyleNest spoke to Ultra- Marathon runner and founder of BoomBoom Athletica fitness clothing Ann Johansson for her expert advice on how to stay challenged, stay motivated, and of course train safely.
- Have a goal
The key to completing any challenge is to set a goal and stick to it. In my experience, recruiting a training partner is a great way to stay committed and on track. Finding someone who is willing to take on the same challenge as you will make you mutually accountable, you’ll both work hard not to let each other down. The right training partner will be able to put you through your paces and share in your triumphs, and pick you up when you’re having a down day. If you can’t find a training partner, there are lots of training and tracking programmes online, consistently logging your workouts will provide a similar motivation, inspiring you to keep up the good work.
- Create a training plan
To set effective and realistic goals, it is important to create a workout plan, broken down into weekly progression. Most running plans revolve around three runs a week: intervals, tempo and a long run (do not schedule these three runs back to back as it will increase the chance of injury). You can also supplement this training with other workouts which will compliment all the running you’re doing, I’d recommend spinning (great low impact aerobic workout), a barre or pilates class to strengthen your core, weights to help your muscles with the impact, and a yoga session to stretch and tone.
- Push with precaution
Achieving any goal that you set will take effort, application and dedication. To avoid injury, stick to the rule of 10%, build up your running gradually and increase your weekly mileage by no more than 10%. The first few weeks are without doubt the toughest; it requires real discipline to incorporate workouts into a busy schedule, but in a matter of weeks, what once felt like a chore will become invigorating as you progress and get fitter.
- Don’t forget to stretch
The other key element to avoiding injury is a post run stretching routine and a trusty foam roller. For stretching, I do some overall body stretches but then focus on: calves, hamstrings, quads, and glutes, I mainly use the foam roller on my IT band and my quads. Rolling on a tennis ball is a handy alternative to a foam roller and it can hit precise points of tension. If you continue to feel tight, a sports massages can help release tension in areas that are hard to stretch out.
It’s so important to listen to your body, if you are feeling pain, seek out a medical professional, the earlier you catch an injury the quicker it is to recover and the sooner you can get back to training.
- Invest in the right kit
For runners, it’s incredibly important to have the right kit. I struggled for years to find workout gear which was both stylish and functional, so took the plunge and decided to create my own range, BoomBoom Athletica. Using all of my experience as a marathon runner, I set out to create a chic range which truly responds to the body for improved performance. My designs are made from high-quality materials, with several garments incorporating advanced compression fabrics with 25%+ elastane, helping to reduce jarring of muscles and subsequent inflammation which enhances recovery. These fabrics are complimented by fine mesh panels and detailing which offer excellent breathability whilst wicking moisture away from the skin, keeping you comfortable and focussed on your workout. A great pair of trainers and a supportive sports bra should never be overlooked either. To make sure you’re getting the right fit, make sure you try them on properly, and seek expert advice, as the wrong fitting shoes or bra could cause some permanent damage.
- Stay hydrated
When aiming to run for over an hour, keeping hydrated and adequately fuelled becomes an increasingly important factor but the latest sports science is inconclusive on the absolute requirements. I mainly rely on electrolyte drinks but most people also like to use gels (1 every 30 minutes washed down with water). Virtually all running events have feed stands at every mile, so ahead of the race contact the organiser to understand what food and drink products will be stocked to ensure you’re well prepared.
- Track your progress
Use a smartphone app or GPS watch to log your runs, as understanding how you’re progressing will help you to develop further training plans and monitor how you’re balancing the demands of everyday life with a sporting challenge. It’s not for everybody, but sharing your progress on social media can also give you an extra boost. You may be surprised at how much encouragement you receive and you might even inspire others to take on their own challenge or start keeping fit.