SMASH Running Tips!
Why run?
People run for many different reasons - for fitness, to improve mental health, or as a challenge. Running can be tough on one day and a complete joy on the next.. or a combination of both! One of the things that inspire the SMASH team going during specific training is gratitude. The act of running itself can take you into a bit of a meditative state, allowing the mind to focus almost as much as if you were sitting in a silent room. Running can heighten the sense of how amazing your body is in the here and now no matter what your pace is. It can be a great way to explore new places and take in the view. It can be that much needed time for ourselves, or a social event. We rarely regret a good run!!
New to running?
If you are training for a particular race, or just running for fun, we would always recommend building up gradually. Many of us will feel the amazing endorphins that running can give us and push too hard too soon resulting in injury or burnout. So many people use the much loved “couch to 5k” programme to great success and many running plans over 5km will always build up stamina and distances steadily.
Our BIGGEST tip is to STRETCH!! Some mobility stretches and glute activation before a run can be very useful, especially if running short, fast distances. For endurance runs, always start at a slower pace to get your body nicely warm! Stretching after a run is possibly even more important. Not only will it help reduce the likelihood of injury, but it will help maintain flexibility and reduce the soreness that we can feel the following day!
Running equipment 101
The running industry has developed many gadgets and clothing to help us become a “better” runner. In reality, running is as simple as stepping out of the door in a decent pair of trainers! We would strongly suggest, that even the casual runner goes to a shop that offers gait analysis. This will help determine if you need any particular support when it comes to your trainers. Other than that, suggested “gear” is completely optional and includes the following as recommended by Sam:
Bone conductor headphones - if you like to run with music, bone conductor headphones sit away from your ear so that you can hear the world around you. In some races these are the only headphones allowed for safety reasons and Sam swears by them!
A phone pouch - you may get along well with an arm pouch, or you may prefer something that fits around the waist. We have tried many options over the years but for Sam the pouch that sits around the lower back works well.
A water carrier - if you are running anything over 10km, it is important to stay hydrated (for some of us, less than that distance too). You cannot train your body to survive without water so it is useful to either have a running belt that has space for water, or a small backpack specific for water. Again this is a very personal fit for each person - if you are running long distances you need to make sure the bag or pouch doesn’t bounce too much. There are bottles that you can hold whilst running, but be aware that constantly gripping the bottle while running can get tiring after a while!
Moisture-wicking clothing - cotton can become quite heavy and cold when exposed to moisture, so a “technical t-shirt” or vest is really useful. If running in the rain, having a lightweight running jacket helps, and a baseball cap helps keep the rain (and the sun) out of the eyes.
Smart watch? If you are preparing for a race many people like to invest in a smart tech to track their runs, but we can also prepare for a race based on how our body feels from day to day. You could track your run on a phone app, or you could get the most expensive tracker you can find. Just remember that no matter what the tech tells you… you are still amazing no matter your pace and no matter what your distance!
Hi-vis/lights - if you are running in the evening or early morning it is essential to be visible, especially if running around routes that may be shared with cyclists or traffic. If you are running in the darker times of the day please remember to stay safe and aware of any other dangers around.
Layers - know your body. Sam gets hot very quickly, so on moderately cold winter days wears the sort of layers that can easily be stripped and tied around the waist. Having a good running belt means that on summer days, layers can be tied on to it as you go!
Gels and snacks - this only really applies if you are going for extra long runs and is very individual per person. When Sam used to run marathons, the SIS energy gels were great to use once every 45 minutes or so… however others may get along quite well with a handful of nuts! Be aware of how any additional foods react with your digestive system and never use a gel or snack on race day if you have not tried it in training! (From experience this is a bad idea!)
Vaseline! - another one for long distance runners. Vaseline comes in handy for a lot of areas! You get to know where to use it through experience, but main areas may be around the nipples, the armpits, under the bra-line and if you are using a backpack, it can be worth putting Vaseline around where the straps sit.
Running motivation - our top tips when creating a running habit
LISTEN TO YOUR BODY: When working out in any way it is so important to listen to what your body needs. Many of us have a habit of overriding warning signs that can lead to injury or burnout. When adding running to your schedule it is important to do what your body tells you. Give yourself kindness, eat well and celebrate the small wins! No matter how you feel about your body at this moment in time, remember how many amazing things it does for you on a daily basis. You have committed to this challenge for a reason and no matter how tricky or how easy you find it day to day, send gratitude to the amazing body that you have right here, right now!
CREATE A HABIT: To create the habit into your routine, know that even if you go out for 5 minutes a day for the first few days, you are still telling your body and mind that this is your "normal" day! If you struggle to get out the door, adding the run or walk to the end of your morning routine or to the start of your lunch-break can help you get into a routine. Adding it to your calendar with a reminder that pops up can help break you out of your day - and if your calendar is shared with your colleagues it can be a great way to be "accountable"!
YOUR RUNNING IS YOURS: Whether you are running with a buddy or going it alone, try to resist drawing any comparisons with anybody else - and that includes comparing yourself to a previous version of you! You may see other runners along the road, or on social media who seem to be doing better than you, but you are all on a different journey! Remember that you are unique and amazing and the beauty of running is that you can go at any pace and achieve any distance from one day to the next.
EMBRACE YOUR SURROUNDINGS: Some of us are not natural born runners! Some of us love every second... and many of us find that it can vary from one day to another! There are so many scientifically proven benefits to spending time outdoors, with the all important Vitamin D dose helping to boost our mood and energy levels, but being around nature can also be very good for reducing feelings of stress. Challenge yourself to switch up your route or if using a familiar route, see if you can spot something that you have never noticed before, be it a hidden pathway, a different breed of bird, or some early floral blooms coming up for spring!
MINDFULNESS IS KEY: There may be days where getting out of the door can be a major struggle, so adding a little bit of visualisation can really boost the brain. Tune in to a memory of when you last really enjoyed a run, heightening the feeling of energy and joy you may have experienced and remember that we very rarely regret taking that step out of the door! Maybe while you are running or walking it feels like a struggle? Try to imagine that you are taking part in a race with a crowd of people there cheering you on! Maybe imagine the finishing line is approaching and all of your favourite people are there to congratulate you!
SMASH running workshop (around 45minutes)
We are introducing the SMASH Running Workshop to help with some of the main tips for getting into or increasing your running in a safe and healthy way, whilst also focusing on some great mobility, strength and flexibility exercises that will benefit most runners.
Each session is around 45 minutes and costs £10 per person and below is a booking button for any currently available sessions. If you are interested in joining but would prefer a different day/time please do let us know and we can add it to the schedule. Everybody that attends any of our workshops gains access to a webpage containing the main focus points as well as a video reminder of the exercises covered. More dates for the running workshop as well as our glute, back and posture workshop will be added to the calendar weekly (or when requested)
Single online introduction personal training session specific to you
A 45 minute class or personal training session with Sam. Perfect if you need help with technique, if you want some additional guidance when it comes to running or if you need some ideas of alternative exercises when attending our classes. No equipment necessary.
These individual sessions are bookable with a discount from our usual online prices and are also available as an add-on to our coaching packages
£25 for 45 minutes
Remember that if you attend any of our classes and you do need some help with technique, advice about alternative exercises or are pregnant, we are always happy to organise a free chat to ensure that you get the best out of our classes. Go to smashmindandbody.com/celebrate to register your request.