Running Tips

Subterms

    Latest story

    175 Shares

    Your Easy 10K Training Plan And Tips To Crush It In Just 6 Weeks

    by

    So, you’ve aced a 5K and now want to work toward crushing a 10K race? Well, having an easy training plan and expert-approved tips makes it SO much easier to cross that finish line.Ready to get started? This plan, designed by running coach Kim Maxwell, is for beginners so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs. Most of the weekday runs take less than 30 minutes and the longest run tops out at eight kilometres. Totally doable, right?READ MORE: The Only Half-Marathon Training Plan You Need Per Run CoachesNow that you’ve downloaded the plan, let’s decode the terms Kim uses in the programme: The easy run:Don’t focus on speed/time, rather run slowly. The aim here is to improve your fitness. If you run too hard, you’ll throw out the week’s training.The tempo run:This prepares your body to deal with sustained running at a consistently hard pace. Your pace should be challenging, but comfortable – just below race-day pace.The easy run with pick-ups:Gradually increase your pace from your easy-run speed to 90 percent of a sprint speed by the end of the prescribed interval. Think of it as a skills session. It also deters from the monotony of the easy runs and promotes good form. For four kilometres: 4 x (800m easy + 200m pick-ups). You should be at a 90 percent sprint for the last 20m of each 200m interval.The time trial:This is a race, but focus on trying to hit an even pace at each of the kilometre markers. Start out at a moderate pace and finish strong. Record your time and the weather conditions on the day so you can track your progress and always use the same route – five-kay is a good distance.The turnover drill: Turnover is the number of times your feet hit the ground per minute. The higher the number, the less time you’re spending in the air. A turnover drill means measuring this – wait until you’ve hit your stride, then count how many times your right foot touches the ground in one minute and times by two. Slow down for a bit, then go again, trying to increase the number.The long run:As the name suggests – this is your longest run of the week. Focus on completing the distance rather than speed.Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

    More stories

    • 113 Shares

      in fitness and body

      11 Starter Tips Every Newbie Runner Needs To Know

      by

      Newbie runner? Or keen to start? Even if you’ve been pounding the pavement for a while now, sports scientist Ross Tucker has some simple tips to help you with your running, whatever the level:1. Set a medium- and a long-term goalSet yourself a shorter-term goal, to provide the first motivation for running.2. Expect to get worse before you get betterThe body takes a while to adapt when you start out, so expect some days to go well, others not so well.3. Listen to your bodyParticularly early on, give your body every chance to recover and adapt, don’t force anything.READ MORE: Fix Your Running Stitch Instantly With This Crazy Simple Trick4. Pick comfortWhen it comes to clothing (including shoes), go for comfort, ahead of gimmicks and gadgets.5. Alternate hard and easyAvoid consecutive hard days (long runs, time-trials, speed work), rather alternating easy with challenging days.6. Eat small meals oftenThe practice of smaller meals more regularly during the day helps keep energy levels up.7. Look after your shoesMake sure that you replace worn shoes before it’s too late. For most, 600 to 800km is a safe “life-span”.READ MORE: The Best Running Shoes For 5k, 10k And 21k8. Be on the lookout for over-trainingSymptoms like lethargy, poor recovery, unexplained muscle soreness, insomnia and general irritability mean you should back off and take it easy for a day or two.9. Everyone needs speedRegardless of whether you’re a 29-minute 10km runner or a back-of-the-pack fun-runner, speed work will help your running. One session a week, minimum, will give you a boost and invigorate your running.10. Variety is the spice of lifeAvoid allowing running to become routine. Mix your routes, run with a watch, run without a watch, run off-road, run on the track.11. RestEveryone needs complete rest at least once a week. So give your body the break it deserves, and make the most of the other days of running. More

    • 125 Shares

      in fitness and body

      Fix Your Running Stitch Instantly With This Crazy Simple Trick

      by

      You know the feeling only too well… you’re on track for a PB in your five-kay. Your legs are feeling strong and you just passed that woman with a pram who beats you every Saturday. And then, out of nowhere, you feel a sharp pain in your side. You try to ignore it, but it builds and twists and next thing you know, you’ve totally lost your rhythm. And that elusive PB. Sound familiar?

      Stand Straight, Run Faster

      Now for the good news: The fix for your stitch could be as simple as tweaking your posture. Crazy, right? But it’s true. Research in the Journal of Science and Medicine in Sport found that people who round their upper backs are more prone to these crippling cramps and feel more intense discomfort. A hunched posture may compress the nerves that run along your spine and into your tummy, making them more sensitive to pain, says lead researcher Dr Darren Morton. Exercising may irritate those already tuned-up nerves.

      READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

      Fix The Stitch

      Use these two steps to get rid of that irritating pain and get back on your game.

      STEP 1: Do a hunch check: stand sideways in front of a mirror and compare your posture with this diagram. If you line up with the red, your posture needs work.

      READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

      STEP 2: Need to realign? Gently correct the bend with this stretch: lie on the floor and place a towel folded or jersey to 10cm thick under your shoulders (perpendicular to your spine); clasp your hands behind your head. Lie on the towel for 30 seconds; sit up for 30 seconds. Repeat three times.

      Want more? Here’s how to determine common aches and pains from running. Plus, the best running shoes for every distance. More

    • 175 Shares

      in fitness and body

      6 Running Pains — And How To Treat Them So They Never Come Back

      by

      Got some aches and pains from running? Here’s how to determine just what damage you’ve done…

      As any runner knows, running is a lifestyle. Unfortunately, injuries have been known to sideline as many as 50 percent of runners each year, per studies. That’s a whole bunch of unhappy people… That’s why we’ve sourced the ultimate guide to your ache or pain, so you can remedy it the right way – and ensure it doesn’t return to haunt you the next time you hit the trail or the streets.

      When is running pain a problem?

      Some pain is normal when you first start running (remember those first few weeks, guys?), but look out for things that change how you move, says sports doctor and marathon-runner, Dr Jordan Metzl. “If you’re running differently because your knees or hamstrings hurt, have it checked out,” he advises.

      And see your doctor if you have running pains that lasts longer than a few days or keeps you up at night – especially if you spot it on this chart of common culprits. From runner’s knee (or the more scientific patellofemoral pain syndrome, a soreness under your kneecap) to shin splints, iliotibial band syndrome (a lesser-known syndrome that involves pain on the outside of the knee), good old plantar fasciitis, Achilles tendinitis and the dreaded stress fracture, we’ve got you covered.

      Common Running Pains And Treatments

      1. Runner’s Knee

      Spot it: Soreness under your kneecapLikely culprit: Weak or inflexible hips or quadsPrevent it: Strength-train twice a week; foam-roll your hips and thighs.Treat it: Ice for 15 minutes post-run; take ibuprofen or another anti-inflammatory.

      READ MORE: The Beginners Guide To Foam Rolling Correctly

      2. Shin Splints

      Spot it: Achy pain in the lower legs, usually the inside.Likely culprit: Too much training too soon – or a quirk in your body structure – overloads your bones and muscles.Prevent it: Build up slowly; focus on a quick turnover or cadence (180 steps per minute).Treat it: Cross-train and ice. More stable shoes may prevent inward rolling. NB: see a physiotherapist if you have pain in the front of your shinbone.

      3. ITBS

      Spot it: Pain on the outside of your knee soon after starting a run.Likely culprit: Inflammation of the thick band of connective tissue that runs from your hip to just below your knee.Prevent it: Stabilise your hips by training your core and butt.Treat it: Foam-rolling just above your knee for three minutes on each side daily. NB: Visible swelling or a clicking sound.

      READ MORE: Sculpt A Great Butt With This Home Booty Workout

      4. Plantar Fasciitis

      Spot it: Heel pain, notably first thing in the morning.Likely culprit: Connective-tissue inflammation on the bottom of your foot.Prevent it: Foam-roll your calves; strengthen your feet by wearing less supportive shoes when not running.Treat it: Ice; use a golf or tennis ball to massage the bottom of your foot.

      5. Achilles Tendinitis

      Spot it: Ache or pain on the tendon behind your ankle.Likely culprit: Tight calves pull on the tendon.Prevent it: Foam-roll your calves; strengthen them with eccentric raises (stand on a step or curb, then lift and lower your heels).Treat it: Cross-train, ice and anti-inflammatories. NB: crunchiness or a lump.

      READ MORE: The Only Half-Marathon Training Plan You Need Per Run Coaches

      6. Stress fracture

      Spot it: Pain in the lower leg, foot, shin, or groin that doesn’t decrease.Likely culprit: Stress leads to a hairline bone break.Prevent it: Build up slowly; make sure you get enough calcium and vitamin D.Treat it: NB always see a doctor for a fracture.

      New to running? Check out this strength and cross-training workout to improve your running. Plus, 18 new running shoes to help you run faster and further. More

    • 100 Shares

      in fitness and body

      7 Useful Mind Hacks To Overcome Tough Runs

      by

      Reaching the end of a long run and seeing that you outdid your last pace and set a new PB feels like glory. It’s everything that warrants an Insta Story to let the world know of the day’s great feat. The reality? Not every race feels like you’re flying through it, with every song in your playlist egging you on. Sometimes, pushing through to overcome tough runs is… tough.

      Do we ever talk about the gruelling moments in the run? That moment when you’ve only hit 600m, but you already know it’s going to be a difficult one? Or that moment when you’re 2km from completing your goal, but it feels like torture to continue? 

      For many of us, those moments can be too excruciating and end not only that one run but the motivation to try again tomorrow. But what if you could fight through those moments, overcome tough runs and come out even more victorious at the finish line? At the end of the day, your ability to push past the pain is an integral part of your running life. 

      Here we’ll go through some of the most effective strategies to help you overcome tough runs. 

      Believe in your pain threshold 

      If you believe that you can push past the bouts of muscle pain throughout your run, then you’re already one step ahead. This is according to a study done by researchers at the University of Illinois. The study found that athletes who believed they could push through leg muscle pain did better than those who did not.

      Remember your why

      Sports psychologists Noel Brick and Stuart Holliday wrote a new book, specifically looking at ways to make running more enjoyable. Their first tip? Decide why you’re doing it. With motivation, things are far more likely to get done. “We know that those who have meaningful reasons for running are more likely to maintain running longer term and get through those challenging experiences when running can feel hard, unpleasant, and not particularly enjoyable,” Brick told Newsweek.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

      Have a mantra 

      Numerous studies have found that repeating mantras can relieve stress and do wonders for calming the mind. One study concluded that silently repeating one word to yourself brings you peace of mind. This type of positive affirmation is important for any run – particularly a painful one. Repeating the mantra is also a good way to keep yourself distracted so that your focus is not only on muscle pain. 

      Create a power playlist 

      We all know that listening to music while exercising changes everything! But not every song on your Spotify might work well for your routine, so shuffling isn’t the answer. It’s important to take the time and curate a playlist of your power songs. These are the songs that you know always keep you going. It’s also important to try identify one particular power song that can get you through the extremely tough moments. 

      A 2017 study looked at the effect of music tempo on exercise performance among young adults and found that there was an increase in total duration of exercise and heart rate when fast and loud music was played. 

      “Motivation by music can lead to an increase in exercise duration, which is a stress alleviator in young people,” the study says. “Nevertheless, the importance and beneficial effect of music on health cannot be underestimated.” 

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      If you can overcome a tough run, you can overcome anything

      One of the many wonders of sport is its ability to create grit and mental fortitude that inevitably impacts other areas of your life. The discipline of forging ahead, even when you’d much rather curl up in a ball, spills over into work, relationships and everything else. Remind yourself of this when the going gets tough.

      Focus on the moment

      It’s true: running can become meditation. That’s because by focusing on every step, every breath, the feeling of moving through the air – and nothing else, becomes meditative and reaps benefits. In one study, cyclists who did seven weeks of mindfulness training had changed brain patterns, making them better able to adapt to stress.

      The pain is not forever (if it’s not an injury)

      One thing that can help you get through a tough moment in a run is realising that that’s all it is: a tough moment. It’s not going to hurt forever. It will come and go and each step forward you’re taking is bringing you closer to the finish line. 

      Know when to stop

      Not every difficult moment is an opportunity to fight through – sometimes you have to stop or you could run the risk of getting a serious injury. Here are quick signs that you should never ignore:

      Chest pain 

      Limping 

      Vomiting 

      Diarrhoea 

      Sharp and sudden pain 

      If you experience any of these on your run, stop and get professional medical help.

      READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? More

    • 100 Shares

      in fitness and body

      5 Signs You’ve Bought The Wrong Running Shoes

      by

      Raise your hand if you’ve been a victim of this? We’ve all done it, promise. Running shoes should not be chosen based on colour, sale price or even the size you think you are (you’re generally half a size bigger). If you happen to have bought the wrong running shoes, don’t keep wearing them! You will only end up hurting yourself and “hate running”. Here’s how to know when to let the wrong shoes go…

      1. You have to keep adjusting your running shoes

      Look, running never feels amazing for the first couple kms. Your body takes a bit of time to warm up and find its rhythm. However, if you have to keep adjusting the shoe, retying the laces and in general trying to make the shoe feel “more comfortable” that is not ideal. If any part of your foot goes numb or there is chafing or if you develop “sore spots” the shoe most likely does not fit you the way it should.

      2. Your running shoes never “break in”

      There’s a theory that new running shoes need to be broken in. The truth is, running shoes are not like your sleek new stilettos. And you should not be okay with constant blistering. Your running shoes should be comfortable right away! However, they will be the most comfortable two to three weeks into owning them. That’s when the cushioning begins to respond and adapt to your foot strike pattern. The upper will also start to fit and flex to your foot.

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      3. There’s fraying on the inside heel

      Early breakdown of the heel is an example of wearing the wrong size shoe. For example, your ankle keeps pushing out and causes friction on the run. You can try correct this by retying your shoelaces to provide greater support, preventing the heel and ankle from “escaping the shoe”.

      4. Side wear and tear on your running shoes

      If your shoe sole is still in great/newish condition, but the sides of the shoes start wearing through, it could mean you’re wearing the wrong size shoe. Often we measure by length, but width is also important and there are certain shoes better suited to wider or more narrow feet.

      5. Black toenails

      You should not be getting a black toenail or losing toenails for any distance under a marathon (even then, not cool).

      What causes black toenails? When the tip of the nail bed repeatedly interacts with the front wall or top of the shoe it causes bruising. This leads to blistering and the nail lifting off the bed.

      READ MORE: Maximise Your Runs With These Tips From The Pros

      It’s not your running shoes, it’s your socks!

      Lower-cut socks can also wear down the inside cushioning and material before their time, so consider higher-length socks if you start to notice the back of the shoe coming undone. Not wearing the right socks can also cause blisters.

      How To Prevent Buying the Wrong Shoe

      Visit a proper running store (not just your local sports shop) and get your feet analysed before buying a pair of shoes.

      You need to check your gait, your arch, your foot size and whether you might have a pronation of sorts.

      Get the right shoe(s) for the type of running you’re doing. Some shoes are made for short, sharp running and others are designed for marathon distances. They give you different kinds of support and bounce. More

    • 188 Shares

      in fitness and body

      The New Balance Fresh Foam X 1080 Might Be The Bounciest Running Shoe We’ve Tried

      by

      When it comes to running, a number of factors come into play that determine how much you’ll get out of that 5K sprint (or let’s be honest – light jog). There’s how well you hold yourself – too far forward and you’ll be going slowly, too far back and it’s the same. There’s your cadence, pace and other measurable variables. But one that only gets measured by how much pain you experience? Your bouncy running shoe. Too tight and you’ll cramp. If it’s too loose, you’ll get no support. Too soft and you’ll hurt your knees. But we have found a winner! 

      When shopping for a running shoe, we know we need to look at arch support, ankle support and something light and springy. The *new* New Balance Fresh Foam X 1080 delivers all that and then some. It’s incredibly light and so bouncy you’d be forgiven for thinking you’re walking on reinforced marshmallows.

      New Balance Fresh Foam X 1080

      The Specs

      Get comfort for your feet with this shoe. It cushions the foot perfectly, while still being versatile for everyday life. A midsole is built for smooth transitions from the landing to push-off (so you’re flying) and a second-skin style mesh upper provides breathability that’s supportive around the ankle. Plus, choose your preferred fit, from a standard shoe or wider shoe.

      READ MORE: How Do You Know When It’s Time To Replace Your Running Shoes?

      What it’s good for 

      Touted as your go-to everyday shoe, this gorgeous runner goes beyond cradling your foot while trying to ace your next PB. It’s been designed to be worn while running errands, shopping, walking, the whole nine yards. “As a mostly barefoot person (hello, WFH attire), I relished this shoe in all its softness as I padded around the house and did my morning walks. Light and airy, it also looks great with a pair of jeans and a plain white top,” says Michelle October, WH Features Ed. 

      READ MORE: The ASICS GEL-KAYANO™ 30: The Shoe That Will Make You Love Running Again

      We tried the New Balance Fresh Foam X 1080

      WH Features Editor Michelle October took the shoes for a run.

      “The shoe is next-level bouncy and responsive on the road. I tried it out on a run and felt like I was flying through my route. Because the shoe is so soft, I expected it to have minimal support around the ankle – I have weak ones – but that wasn’t the case. The forefoot is reinforced and ultra-supportive, making it perfect for long runs. It’s also got a light, airy upper that leaves your foot able to breathe as you take on your run. I loved that it gave me back what I pounded into the pavement and the bounce back definitely takes a load off your knees when running. Overall, a shoe I’d buy in an instant.”  More

    • 113 Shares

      in fitness and body

      Maximise Your Runs With These Tips From The Pros

      by

      Running, while being a go-to workout for scores of women, can be a tough sport to tackle. There’s the question of how to plan your runs when training for a race, how to cross-train so your runs are faster, and how to score new PBs. But even with all of that, motivation can flag, leading to less running. Since that’s the least optimal scenario, we chatted to the pros on how to maximise your runs.

      And to make it worth your while, why not join #Run4Avos? You don’t have to run for a bag of the fruit – it’s all about getting amped about your runs again. Through the Nedbank Running Club’s #Run4Avos campaign, you can take part in weekly challenges and up your game. Join #Run4Avos on Strava and join in on the fun.

      Here, tips from the pros on how to maximise your runs.

      Meet the experts

      Adele Broodryk is a professional runner and 2023 Comrades Marathon second-place finisher.

      Fikile Mbuthuma is a seasoned Comrades Marathon competitor, having completed a whopping 19 races.

      Get motivated

      Get your kit

      While shopping for new fitness clothes is truly a great way to feel motivated to run again, you don’t have to. “Every evening before a training session, I put all my training clothes out. So when I wake I can just put it on and get going,” says Adele Broodryk, professional runner and 2023 Comrades Marathon second-place finisher.

      Plan your runs

      “As I am a pre-planner, dotting every session to come down on a weekly calendar really helps. This way, I can tick them off as they are completed. And who doesn’t like it when lists are marked off as completed?” says Broodryk.

      Use the 15-minute rule

      “Often we opt out of a session due to not “feeling it” or “feeling tired”, but I have found that when pushing through those 15 minutes, I tend to have my best workouts,” says Adele Broodryk.

      “On the other hand, if I still feel that “zoned out” feeling after the 15 minutes, I will then cancel the workout. This can be an indication of my body being tired or overtraining starting to take place.”

      Maximise your runs

      Get it done

      The best way to make sure you stick to your running plan is to just get it done. “Make your run the first thing you do to start your day,” says Fikile Mbuthuma, 19-time Comrades Marathon finisher. “Morning runs can easily become your important daily task. The run also helps energize the mind and body preparing for the day ahead.”

      Stick to the plan

      “Stick to the pre-planned paces! If a run is set out as an “easy” run, keep it that way!” says Broodryk. Going too hard can result in burnout, which would impede your progress anyway. Keep it simple.

      Get in on cross-training

      Do hill sprints

      “One of the easiest ways to power your legs is to run uphill or on a steep. This is a great way to build leg strength,” says Mbuthuma. Try running upstairs or on an incline on the treadmill in short bursts to power up those quads and glutes. This will help you go farther and faster in your regular runs.

      Add strength training

      “Never underestimate the power of strength training. This will help power you in a run, assisting your running efficiency and speed,” says Broodryk. Looking to add to your routine? Follow these pro-certified tips. More

    • 163 Shares

      in fitness and body

      The ASICS GEL-KAYANO™ 30: The Shoe That Will Make You Love Running Again

      by

      Runners, rejoice! ASICS has just launched the GEL-KAYANO™ 30 shoe, the most comfortable stability running shoe featuring brand-new technologies to provide runners with adaptive stability and unprecedented comfort during every step.

      4D Guidance System

      With its new 4D GUIDANCE SYSTEM™, the GEL-KAYANO™ 30 provides adaptive stability and unprecedented comfort during every step. The 4D GUIDANCE SYSTEM™ works with the movement of your body to provide support when you need it most, so you can run worry-free.

      In addition to the 4D GUIDANCE SYSTEM™, the GEL-KAYANO™ 30 also features new PureGEL™ technology for the softest landings ever. PureGEL™ is strategically integrated in the midsole to deliver enhanced shock absorption and smoother transitions.

      The GEL-KAYANO™ 30 also has 20 percent more of the lightweight FF BLAST™ PLUS ECO cushioning and a 4mm increase in stack height, which further improve the comfort level of the shoe.

      As Rohan van der Zwet, Senior Product Marketing Manager at ASICS EMEA, says, “The GEL-KAYANO™ shoe has been a crowd favourite for many years, and quite frankly is a legend in our product range. We know the stereotypes that stability shoes have faced over the years: clunky, ugly, and simply not comfortable. That’s why we’re excited to celebrate the 30th anniversary of the GEL-KAYANO™ series with such landmark developments. Through our commitment to ASICS’ unique design philosophy, we’ve been able to develop a shoe that offers the stability that consumers have grown to love from the series and added the comfort that we know is so important to runners. Stability truly never felt better and we’re eager to see runners across the globe experience this with the GEL-KAYANO™ 30 shoes.”

      Shop The GEL-KAYANO™ 30

      From 5Ks to full marathons, the GEL-KAYANO™ 30 shoe is designed to provide advanced stability and softer cushioning properties.  ​

      Engineered stretch knit upper 

      Improves breathability

      External back heel counter 

      Helps keep the foot stable and provides a more comfortable stride

      The GEL-KAYANO™ 30 is available from ASICS retail, online stores and specialists running outlets.

      Is this really the most comfortable stability running shoe? Comfort is subjective, so judge for yourself. Try ASICS’ latest product innovation and tell us how running in ASICS makes you feel. To find out more, please visit asics.com More