GOING FOR GOLD
1 THE KIT
Not all trainers are made equal, so when making your choice, consider the type of support you need for the distances as well as the type of terrain you’ll be covering. A gait analysis to assess your foot arch and pronation is available in most specialist stores and can help you select the shoes that will best match your needs.
2 THE TECHNIQUE
For a comfortable and injury-free running life, avoid striding out too much in front of you. The ball of your foot has a lot more cushioning and muscular strength than your heel, so it’s safer to take smaller, more frequent strides, with your feet and body aligned. It’s more efficient, too.
3 THE FUEL
Eat slow-release carbs and a little protein, such as a wholewheat chicken avo wrap, two hours before your run; a light snack with easy-todigest carbs and some protein (a banana and a few nuts or a bowl of cereal) an hour before; and, if you need a boost right before you set off, keep some raisins to hand. For longer runs, energy gels can help.
4 THE TRAINING
Soz, but if you want to improve your performance, just going for a regular jog won’t be enough. You need to build up strength in your core and glutes to help stabilise your body and make your movements more efficient. Burpee challenge? Sure.
5 THE MOTIVATION
Create milestones to keep yourself focused: sign up for an organised run and make targets such as completing it within a set time or keeping a certain pace. If you’re still struggling, join a running group such as the Women’s
Health Run Club. You’re more likely to commit if there are others involved, and, who knows, you might even enjoy it.