Woman running in autumn fall forest

 Running tips

  • Use races as sources of motivation. A regular program of running is good but races are the goals that you work to achieve.
  • A mile burns approximately 100 calories, therefore every mile you do counts whether its during a warm-up or on an easy day. Running slow and long is the key to building your endurance allowing you to run faster.
  • Take regular rest days to allow your body to recover. This is important if you begin to feel any injuries – it is better to rest for a few days than to do more damage.
  • To make your body stronger try running up hills. I’s a form of resistance training to force your body to use new muscles and build those of your calves, quads, hamstrings, and glutes.
  • A training partner is good company and motivation. If they are good they will spur you on when you are tired and make you run on the mornings when its cold and raining.
  • When you get a stitch – breathe deep and push all the air out of your abdomen. This is to open up the diaphragm, where the stitch occurs.

Good form for running

Look Ahead

You can see what is in front of you (i.e obstacles) but it also means your body is upright allowing you to breathe deep and fill your lungs.


When running, let your jaw hang loose, don’t have any extra tension in your shoulders by bunching them up, and occasionally shake out your hands and arms. All your energy should be focused on your legs to propel you forward not on the tension in other body parts.

Short, light steps

Instead of wasting energy moving up and down you should concentrate on taking short, light steps. You should not bounce when you run as your feet have to absorb the shock of the floor and you will feel tired more easily.

Land mid-foot when you run

Most people agree that you should land on the middle of your foot and then roll through onto your toes. Landing on the heels is bad for your forward momentum and landing on your toes leads to bouncing.