LA fitness news

Cool Running

Around this time of year there are always a number of late season half marathons. Assuming you have done the training, we thought it would be a good idea to touch on the physiology and psychology of success (whatever that means to you) at this distance.

1. Flexibility: The benefit of stretching before exercise has been questioned over the past few years but we would prefer to be safe than sorry, so make sure that you warm up and stretch thoroughly (particularly calves, quads and hamstrings) before running - that includes training runs too.

2. Hydration: The latest research says that it's best to drink when you're thirsty as opposed to drinking to a set plan (which can lead to over hydration). A combination of water and energy drinks seem to work well for most people.

3. Footwear: Don't wear new running shoes - the chances are they will create blisters. But don't wear your tired old favourites either. Have a pair of comfortable shoes that are in good condition and they'll give you the support you need.

4. Clothing: If it's cold, don't wear a wind breaker jacket - you'll sweat up like a sauna as the race progresses. Chaffing is a big problem for inexperienced runners, so don't forget to put some Vaseline on potential sore spots - including your inner thighs and nipples.

5. Planning: Don't start off at world record pace to impress friends and family only to find that you die after a couple of miles - it's been tried before and it doesn't work. Better to start slowly and increase the pace as you feel able to do so. Running the first half slower than the second half is called a negative split and it's one of the keys to running a good race.

6. Run your own race: Forget that people may be passing you in the first couple of miles - unless they're experienced runners you'll probably be seeing them again later on.

7. Break it up: It's a really useful psychological strategy to break the race into smaller chunks and mentally tick them off as you go.

8. Goals: Have a reason for running the race and keep that reason at the forefront of your mind. It's amazing how powerful intrinsic drivers can be when the going gets tough - and the going will almost certainly get tough. You might also like to play mental games while you are running - just like you did when you were a kid on a long family trip.

9. Technique: We'd all like to run like international athletes but the reality is that the technique we have has usually been ingrained over the years and is therefore very difficult to change. Better to get a specialist to look at your running style and prescribe some exercises that can help to strengthen the areas where you are potentially vulnerable (our LA Coaches will also help you with those). Exercise modalities like Pilates, can improve your awareness of body position, leaving you better equipped to self-diagnose any obvious faults in your action.

10. Cool down: Much as you may feel like collapsing in a heap at the end of the event, or even during it, it's particularly important to spend a little time actively cooling down in order to enable your body to flush out accumulated toxins and allow your systems to return to normal. You'll feel much better the next day for doing so. If you have any serious aches and pains get them looked at by the on-hand medical crew.