Running Marathons techniques and fitness exercises

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Running Advice and Tips

Running is one of the best ways to exercise and get fit. It burns calories and gets your heart pumping like few other exercises. If you are planning to exercise by running, there are a few basic points you need to consider so you get fit and healthy, rather than injured and frustrated.

Peripheral fatigue is a problem the affects the performance of many athletes.

Warm Up for Running

If you open the front door and start to run without any preparation or warm up, you will develop injuries and will not be making the progress you would expect if you plan and prepare carefully. An important part of preparation for running is in stretching muscles whichwould otherwise become tight and possible torn. Warm up exercises should be used to stretch your leg and lower body muscles so you avoid injury while running.

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Cool Down After Running

When you have finished a run, it is important to cool down in a controlled and steady way rather than simply collapsing on the ground and waiting for life to return. Walk until you start to breathe normally and your heart rate has settled. Then, stretch your leg and lower body muscles using our cooling down exercises. This will help you to avoid injury after running.

Keep Hydrated when Running

Running causes you to lose a lot of water and salts due to perspiration. If this is not replaced it will eventually lead to dehydration and cramps. Ensure you drink fluid to hydrate before, during (if a long run), and after running. More on hydration . . .

Run With Friends


running womanRunning with friends can make running more enjoyable. You can make it a regular meeting point, and can run from each others houses or from a gym. If others are depending on you to run with them, it can be good to have the pressure and reason not to say no to a run. When running with others you do need to run at a pace which suits the slowest or least fit person, so this may be a problem for some. Some people also like to run by themselves for the freedom and quietness, so do what suits you. There are running options, and you can mix them as you feel like it.

Increase Your Running Training Level Slowly

If you attempt to increase your running training distances and times too fast, you run the risk of exhausting yourself and causing strain injury. Your body needs time to adapt to new training demands, so start with a training level which is comfortable and increase your targets gradually. You want to reach a sustained level of fitness, and not push it too hard at the start with poor results afterwards.

Vary Your Running Training

Don't follow the same training pattern or route when training. Your body gets used to patterns, and if you run the same route each time, it will become easier, but you will not benefit as much. By varying your running pattern and route, you will be encountering different obstacles, slopes, hills and surfaces. Running in these conditions is more demanding, but that's good for you.

Set Realistic Running Goals

If you simply run, you may lose interest after a period of time. If you set yourself time or distance targets, however, you have goals to aim for. Other targets might be rewards you will 'earn' if you reach some goal. Running goals which are too difficult to attain will only demotivate and disappoint you. Make sure your running goals are achievable, but still represent progress.


Injury Has Reasons

If you have an injury such as joint pain or pulled muscle, don't run it worse. Seek help from a sports scientist or physiotheropist, and listen to their advice. Ease off training, or stop running altogether if needed, and let the injury heal. You will not lose all your fitness overnight, and you will soon be back running again.