What do I need to wear? 

 

Ladies - A good sports bra is essential as your chest will move a lot during running. A lack of support can be very painful.

 

 

Running Shoes - If you are just starting out then a pair of not too tired trainers will be fine. As you progress your feet will change in strength and in the way they hit the ground so then is the time to go and be fitted for running shoes. This is where your 'gait' is tested to see how you run and find a shoe to suit.

 

 

Clothing that you are comfortable in to do sports. Be that trackers and a t-shirt, shorts and a vest, hoody and leggings... as long as you feel comfortable and are dressed for the weather, that's all that matters. In the dark runners should wear reflective items or arm lights. A lightweight water proof is always good.

 

 

Bring a bottle of water.

 

 

CRC Breathing for Runners

 

“I CAN’T BREATHE WHEN I RUN!.........”

 

Reasons for not being able to breathe correctly;

1.You’re going too hard!

Solutions are to slow down and think about your heart rate as a level of exertion.  1 being easy and 10 being really hard. Try and stay at 2-3 for the first 10 minutes.

 

2.Your diaphragm isn’t strong enough

Using Pilates exercises you can help achieve a stronger diaphragm and strengthen your intercostal muscles which support ribcage stability.

 

3.You may have a deviated septum

80% of the population have a deviate septum. It makes it hard to breathe through the nose quickly and efficiently.  It’s where the cartilage in the nose canal deviates off centre, either to the left or right nostril.

It can also cause:

 

Snoring

 

 

Sinus Problems

 

 

Repetitive Sneezing

 

 

Nosebleeds

 

 

Preventing ‘Burn Out’ at the start of your session

Try starting your session with nasal breathing only for the first 5 minutes. Keep relaxed as you start and as soon as you start to open your mouth for air, you know the body is working harder and your pace may have changed.

 

Use the "talk test" as well to determine if you are breathing enough. You should be able to form full sentences while running without huffing and puffing.

 

Use the PRICE Method for Injury Treatment & Pain Relief

In many cases, when you suffer a sports injury like a sprain you can’t see a doctor right away. Some injuries may respond to home treatment. Until you can make an appointment with a specialist, you should utilise the PRICE method for treating an immediate injury.

 

PRICE is an acronym that stands for:

 

Prevention (with exercises and correct running shoes)

 

 

Rest

 

 

Ice

 

 

Compression

 

 

Elevation

 

 

When your foot, ankle or leg sustains an injury during activity, it’s important to cease the activity immediately in order to protect the affected body party from further injury. After that, you must rest the area.

 

Next, applying ice to an injury can reduce swelling and irritation as well as pain. During this stage of treatment, you should alternate applying ice and leaving it off so the skin does not become too cold.

 

Compression can also reduce swelling. An ACE bandage wrapped securely, although not too tightly, around the affected part is ideal for compression.

 

Lastly, elevating the foot or ankle above the level of the heart can further reduce swelling and speed up healing.

 

Following the PRICE method of injury treatment is important until you can see a doctor or a specialist about your injury.

 

Common running injuries

 

Shin splints

 

 

IT band syndrome

 

 

Achilles tendonitis

 

 

Plantar fasciitis

 

 

Ankle sprain

 

 

Patellofemoral pain