Paula Radcliffe’s running tips

As a survey shows many of us want to keep up our lockdowninspired running habits, Abi Jackson asks Paula Radcliffe for some expert advice.

“Being able to get out running really helps me handle whatever’s thrown at me, and just mentally put things in perspective and make decisions and think more clearly,” says Paula Radcliffe. “There’s more oxygen going through you, and just getting outside and the endorphins as well, all really helps.” Cheshire-born Radcliffe, 46, has partnered with Flora to inspire the nation to keep active. Want to keep up your running regime through winter? We asked Radcliffe for her top tips…

Be flexible when you need to

It’s normal to have ‘off’ weeks, when life gets in the way or you’re just not feeling it, but this doesn’t mean you have to abandon your efforts entirely. “It’s good to be flexible,” says Radcliffe. “Use it to help you. One of the big things we saw in lockdown, and continue to see, is more people working from home and in a way that gives you a lot more flexibility.” Use goals and rewards “Have a goal you’re working towards. It can be something like a virtual race, or, ‘I want to get to the point where I can run 5k in such and such a time, or run two miles without stopping’ – it doesn’t matter what it is, but having a goal keeps you connected to why you’re doing it, and build in rewards.” Add some cross-training Cross-training helps avoid injuries and improve your form, and Radcliffe says winter is an ideal time to squeeze in some strengthbuilding exercises at home.” Adapt your kit If you’re going to be running in the dark, invest in a reflective jacket, and when it comes to keeping warm, Radcliffe says: “The biggest advice would be to layer up, because you will warm up once you’re moving.”

Don’t forget to hydrate and refuel

“Hydration’s really important. A lot of people don’t think about it in winter because they don’t think they’ll need as much, but you are going to be sweating,” says Radcliffe.

She suggests adding in “healthy fruits, like oranges and kiwis, as they will boost your vitamin C intake as well as your fluids. Keep your immune system strong with healthy fats, as well as good proteins and carbohydrates, and have a nice snack to come in to when you’ve finished your run,” she adds.

Don’t skip the warm-up

“You want to make sure your muscles warm up gently and gradually. So if you don’t do so normally, just walking or jogging slowly to begin with can help you warm up. Sometimes in winter, I go out for a short jog with more layers on, then come back and maybe stretch a bit, ditch the top layer and then go out for my longer run.” For more info and tips from Flora running ambassador Paula Radcliffe, visit flora. com/en-gb/flora/keeprunning