How to foam roll properly: Foam rolling benefits for runners

There are so many benefits to foam rolling, especially for runners who regularly experience tight or sore muscles after a long run. But how do you foam roll properly? Many runners think foam rolling is just for injured muscle rehab. This is a common mistake and one that could be holding you back. Foam rolling (also known as self-myofascial release) provides many benefits, and is something that all runners should...

5 essential hip flexor stretches for runners

Hip flexor stretches for runners are important to keep you running strong. Your hip flexors can often become tight, so it’s important you include a stretching routine as part of your training plan. What are your hip flexors important when running? Hip flexors help contract and pull the thigh towards the torso, allowing you to bring your knee towards your chest as you run.  When you run, you regularly shorten...

The best cool down stretches to do after a run

A proper cool down is essential to help you stay injury free. But what are the best cool down stretches after a run? When you finish a run the temptation is to just end it and sit down and rest. While sitting down on the sofa and glugging down a big glass of water sounds ideal after your run, skipping a proper cool down could end up making you feel...

5 recovery tips after a long run

recovery tips after a long run

Running can be hard on the body, especially if you’re running for more than an hour.  However, long runs don’t have to take a toll on your body if you take the necessary steps to rest and recover after your run. Here are my top 5 recovery tips after a long run. Cool down A proper cool down after a run is just as important as a warm up. Whilst...

7 essential core exercises for runners

Your core is extremely important while running. The good news is that there are lots of core exercises for runners out there to help you become a stronger and faster runner. A good core means you are able to hold a strong and stable position for longer, thus allowing you hold proper form and posture. The muscles in your back, stomach and hips are key components for good core strength...

4 powerful habits to help prevent running injuries

We runners are always looking for ways to prevent running injuries. One of the most annoying things as a runner is when you get injured. You’re running each week, perhaps training for your next race, then BAM! You pull your hamstring. Unfortunately, injuries are not something you can ignore and one of most important things as a runner is knowing when to push your body and knowing when to rest...

How to warm up before a run

The warm up before a run is one of the most important things you should be doing as a runner. Whether you’re planning to run 100 metres, a 5k or a half marathon, the warm up is an essential way to get your body and muscles ready for the movement ahead. You can think of a warm up as a ‘dress rehearsal’ for the run – it mimics the activity...

How to warm up properly before a 5k run

A warm up is integral to any race – whether you’re running a 5k, 10k or half marathon. It’s important to warm up properly before a run to avoid injury and get you ready for the run ahead. It has one key objective: to prevent injury and to get your heart rate up and blood flowing to your muscles. A good warm up should leave you energised but not tired....

10 tips on how to train for your first half marathon

Your first half marathon is a pretty big deal. At 13.1 miles, it’s a distance that shouldn’t be underestimated, and takes a decent amount of training to get you to the finish line. I’d like to share some tips and advice for training for your first half marathon. Whether you’re focusing on building your performance or endurance for your first race, or simply wanting to learn more about half marathon...