SPO­RADIC FROM CON­SIS­TENT TO

Life can get in the way, but noth­ing boosts fit­ness and per­for­mance like get­ting out there more of­ten

Runner's World (UK) - - Fresh Thinking -

WHY If you’re not run­ning for at least 30 min­utes ev­ery other day, your body will strug­gle to adapt to the stresses on your mus­cu­loskele­tal and car­dio­vas­cu­lar sys­tems. Con­sis­tency helps you pass the point at which ev­ery run feels hard, says Fraioli.

HOW Run­ning be­comes habit-form­ing when you’re ex­cited to do it – and if you’re held ac­count­able when mo­ti­va­tion dips, says Fraioli. Work out what your most en­joy­able

out­ings have in com­mon – are they morn­ing loops near home, or de-stress­ing trail miles af­ter work? – and pri­ori­tise these types of run. For­tify your re­solve by join­ing your run­ning bud­dies at least weekly, sug­gests El­more.

STAY HEALTHY Spo­radic run­ners may not know their lim­its, mak­ing overuse in­juries com­mon, says phys­io­ther­a­pist Lau­ren Loberg. Start runs with a dy­namic move (left) to loosen up mus­cles un­ac­cus­tomed to run­ning. To re­build your lower body and core, do fast, high-rep strength ex­er­cises ( be­low).

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