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Run With Caroline | Fitter, stronger, faster

  • About me
    • Contact me
    • Work with me
    • Privacy Policy
  • Run with me
  • Running
    • Running motivation
    • Beginner running
    • 5k running
    • 10k running
    • Half marathon running
    • Gear and equipment
    • Recovery
    • Running form
    • Speed training
    • Warm up and cool down
  • Strength training
  • Injury prevention
  • Food and nutrition
  • Mental health and wellbeing

Warm up and cool down

Category

The best cool down stretches to do after a run
November 11, 2019December 21, 2019Injury prevention, Warm up and cool down

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...

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5 recovery tips after a long run
October 20, 2019December 30, 2019Food and nutrition, Injury prevention, Warm up and cool down

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...

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7 essential core exercises for runners
May 7, 2019January 1, 2020Injury prevention, Strength training, Warm up and cool down

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...

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4 powerful habits to help prevent running injuries
April 9, 2019January 1, 2020Injury prevention, Strength training, Warm up and cool down

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...

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How to warm up before a run
April 2, 2019January 1, 2020Injury prevention, Running for Beginners, Warm up and cool down

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...

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How to warm up properly before a 5k run
February 18, 2019November 6, 2019Injury prevention, Running for Beginners, Running tips 5k, Warm up and cool down

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...

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10 tips on how to train for your first half marathon
November 1, 2018November 6, 2019Half marathon tips, Running, Warm up and cool down

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...

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Hi, I’m Caroline – a 5k, 10k and half marathon runner. I share tips and advice on how to become a faster, stronger and more motivated runner.

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🙌🏻 6 SURPRISING WAYS TO MAKE RUNNING EASIER 🙌🏻 6 SURPRISING WAYS TO MAKE RUNNING EASIER 🙌🏻⠀ ⠀ I often get asked how to make running easier. When you start out, it will likely feel like a struggle because you’re yet to build your aerobic endurance, stamina, strength and speed. Running takes practice and more importantly patience. It will take time to get better at it. Here are some surprising ways to make running easier:⠀ ⠀ 🏡 RUN AWAY FROM HOME. Pick a spot that you’d love to visit and select a running route. Not only will you discover new and interesting places, you’ll be able to fit in a run while you’re at it. ⠀ ⭐️ CREATE A REWARD LIST. If you struggle to motivate yourself to go for a run, then a reward system can be a game changer. ⠀ ♻️ GO PLOGGING. Plogging (a mixture of ‘jogging’ and ‘plucking’) is an eco-friendly trend that originates in Scandinavia. It involves collecting litter and rubbish along your running route.⠀ 🐶 RUN WITH A DOG. Dogs love going for a run. Their energy and enthusiasm is infectious! ⠀ ⏰ RUN WITHOUT A WATCH. Running without a watch can take away some of the pressure to perform on every run. ⠀ ⠀ #running
👣 HOW TO START RUNNING AGAIN AFTER A LONG BREAK 👣 HOW TO START RUNNING AGAIN AFTER A LONG BREAK 👣⠀ ⠀ Are you ready to start running again after a long break? Getting back into running after weeks, months or even years away can feel tough. If you’d like to get back into running following a long break, follow these simple tips to make your return to running a success.⠀ ⠀ 🔄 BUILD A HABIT. As long as you’re running consistently each week, this is enough to slowly build momentum until you’re at a stage where you can think about improving your times.⠀ ✅ FOLLOW A TRAINING PLAN. Depending on the length of your break, you may need to start at the beginning again and build up from there.⠀ 🏃🏻‍♀️ JOIN A RUNNING GROUP. Finding the motivation and accountability to get out there each week is hard. Especially when you’re re-discovering your running mojo. Find some local running groups near you and see what they have to offer.⠀ 🏅 SIGN UP TO A RACE. If you have a goal or milestone in mind, a good way to stay motivated and accountable is to sign up to a race. Just make sure you choose a race that aligns with your goals!⠀ 🟢 DO PARKRUN. There’s absolutely no pressure to go fast or achieve a PB, so it’s great for anyone who is new to running or returning to running after a long break.⠀ 🚴🏻‍♀️ CROSS TRAIN. A great way to build up your aerobic fitness and endurance is to cross train. Walking, cycling, strength training, yoga and swimming are all great cross training activities for runners. ⠀ 🙌🏻 STAY POSITIVE. Stay positive and focus on the enjoyment of running. Don’t worry too much at this stage about achieving your next PB. ⠀ ⠀ #runningmotivation #running #runnergirl #beginnerrunning
📆 HOW TO FIT A RUN INTO A BUSY SCHEDULE 📆⠀ 📆 HOW TO FIT A RUN INTO A BUSY SCHEDULE 📆⠀ ⠀ One of the biggest challenges for a lot of runners is fitting a run into a busy schedule. Here’s the thing. We always have time for something that’s important to us, something we love to do. Don’t we? But I get it. Life happens and gets in the way. The minute you plan a run, the kids get sick or your boss hands you a project with an impossible deadline. There’s always something. But you don’t have to let life knock you off track. ⠀ ⠀ Here are some tips for fitting a run into a busy schedule.⠀ ⠀ 🤗 GET CREATIVE WITH YOUR RUNS. Include shorter, speedier workouts into your schedule. This could take the form of intervals, hill running or fartlek training in a session that lasts no longer than 30 minutes. ⠀ ⛅️ RUN FIRST THING IN THE MORNING. Running in the morning may be a game changer for you. Schedule an hour in your morning for your run. You may need to wake up one or two hours earlier than normal, but it’s so worth it if it means you can get your run done and out of the way.⠀ 🌮 RUN DURING YOUR LUNCH BREAK. Eat light then head out for your run 15-20 minutes later. If you have a flexible employer, you could even extend your lunch hour and leave work 30 minutes later just so that you’re not rushing around after your run.⠀ 📆 CREATE A RUNNING SCHEDULE. Studies have shown that people perform better when they have written down what they need to do. A running schedule, much like a to-do list, is an effective productivity tool.⠀ 👩‍👩‍👧 RUN WITH YOUR FAMILY. If you have a young family or struggle with childcare commitments, consider taking your kids with you on the run. Running with your kids is a great way to spend time with your family.⠀ ⠀ #runningmotivation #runnersofinsta #runnersofig #runnersworld #running #runningtips #runninguk
🙂 6 STRATEGIES FOR PAIN-FREE RUNNING 🙂⠀ ⠀ There’s nothing more annoying and disheartening for a runner than pain. Pain can stop you in your tracks or it can be chronic – starting small and gradually getting worse over time. The last thing a runner wants or needs is an injury. But with these injury prevention strategies you can learn how to stop injuries in the first place and have more pain free running. ⠀ ⠀ 👂 LISTEN TO YOUR BODY. Your brain is responsible for sending signals to your body to let it know when to run, when to stop, when to rest, when to recover. Listen to your body and really try and focus on what it is telling you. ⠀ 👣 BUILD UP YOUR MILEAGE SLOWLY. Avoid sudden increases in intensity, frequency and duration in your training plan. Many overuse injuries, like shin splints, are caused by doing too much too soon. ⠀ 💪 STRENGTHEN YOUR CORE. Your core helps you hold a strong and stable position for longer. Core stability is also essential for proper running form which, in turn, helps reduce the risk of running-related injuries. ⠀ 🤜 DO GLUTE-STRENGTHENING EXERCISES. Your glutes are just as important as your core stability and hip strength as a runner. Weak glutes can cause the knee to collapse inward, which can often be a precursor for many knee injuries, including IT band syndrome. ⠀ 😣 STRETCH AND FOAM ROLL. Stretching and foam rolling are effective ways to reduce muscle soreness and loosen any stiff muscles after a run. ⠀ 👟 WEAR PROPERLY FITTING RUNNING SHOES. Finding the right running shoes is very much a process of trial and error. But I can’t underestimate the importance of finding running shoes that are both supportive and comfortable.⠀ ⠀ #runningtips #runningmotivation #painfreerunning #recovery #runningmotivation #runnersofinstagram #ukrunchat
For many people, January is a bit of a downer foll For many people, January is a bit of a downer following the excitement at Christmas. So what better way to give yourself a pick me up by going for a run.⠀ ⠀ Running makes your body release ‘feel-good’ hormones like dopamine, serotonin, endorphins and norepinephrine which contribute to the amazing ‘runner’s high’ you get after a run. Even walking can contribute to an improved mood!⠀ ⠀ Moving your body has positive effects on your physical and mental health and adds to the already significant body of research showing that running and other forms of aerobic exercise can improve mood and help fight anxiety and depression. ⠀ ⠀ So, what are you waiting for? Head out for a run today! ⠀ ⠀ #runningmotivation #redjanuary #runnersofinstagram #runnergirl #january #running
Do you want to give running a go this January? Or Do you want to give running a go this January? Or simply get outdoors more? You have plenty of motivation to go running this January. January doesn’t have to be a blue month. ⠀ ⠀ There are ways to get active, get outdoors more and really focus on your running goals. Whether you’ve set yourself a goal to get fit, or to simply become more active, here are my top reasons to take up running this January.⠀ ⠀ 💜 It's free!⠀ 💚 It releases 'feel good' hormones.⠀ 💛 It helps you lose weight.⠀ 💙 It gets you outdoors.⠀ 🖤 It inspires you to take up other forms of exercise.⠀ ⠀ #runningmotivation #runnersofinstagram #redjanuary #getoutdoorsmore #january #runnergirl
"Getting more exercise isn’t only good for your "Getting more exercise isn’t only good for your waistline. It’s a natural anti-depressant, that leaves you in a great mood.”⠀ ⠀ This is SO TRUE, especially when the focus for a lot of people in January is on weight loss. ⠀ ⠀ Exercise is great for the mind as well as the body. Running especially allows you to become more mentally connected with your body and your surroundings. ⠀ ⠀ I for one know how hard it is to be present. In fact, being present is one of the hardest things to do when you have so many distractions, including your thoughts! This is something I struggle with on a daily basis. You have to train your brain to be at peace!⠀ ⠀ Run and reconnect with yourself and nature. You won't regret it.⠀ ⠀ #mindfulrunning #mind #bekind #mind #runforthesoul #running #wellbeing #healthymind
Who's looking forward to the cold, winter runs?? 🙋.....JOKES! ⠀⠀ I'm starting to miss the summer nights and my running shorts. I've never been one for lots of layers on a run, but living in the UK in January means you have to be prepared with your winter layers. ⠀⠀ It can be hard to know how to dress for winter running when you’re dealing with weather like rain, snow, wind and ice. ⠀⠀ Winter running has just as many challenges as summer running. With the right gear, however, you can stay warm and dry throughout the season. ⠀⠀ You winter running comfort levels will depend on a lot of things, including how fast you’re running, how far you’re running and how comfortable you feel in the cold generally. ⠀⠀ There are some general rules you can follow to make your run that much more comfortable. ⠀⠀ ➡️ Wear a warm base layer. Opt for materials like merino wool or polyester make great base layers as they’re non-scratchy. ➡️ Wear a wind-stopping, waterproof jacket. Look for jackets that have a hood, are ventilated and breathable in sweat zones. Reflective details are also essential so you stay visible on your run. ➡️ Invest in some winter running leggings. Cold muscles perform worse and fatique quicker, so winter running leggings are a must for any runner looking to perform at their best. ➡️ Wear a hat. You quickly lose body heat through your head, so it’s important to keep it insulated. ➡️ Wear thick running socks. Not only does a good pair of socks keep your feet warm and dry, they form a base protection for your feet so they remain blister and chafe free. ➡️ Wear SPF. Believe it or not, you can still get burnt during the winter months! ⠀⠀ #winterrunning #runninginwinter #running #runninggear #runningtips
"There is nothing so momentary as a sporting achie "There is nothing so momentary as a sporting achievement, and nothing so lasting as the memory of it.” ⠀⠀ #racedayphoto #racephoto #10krun #runnersofinstagram #runningcommunity #allthetrainingisworthit
🌱 VEGAN RECIPES FOR RUNNERS 🌱 ⠀⠀ Are you 🌱 VEGAN RECIPES FOR RUNNERS 🌱 ⠀⠀ Are you taking part in Veganuary this year? I'm a vegetarian 90% of the time but slowly going vegan. Being a runner it can be hard to know what to eat to fuel your runs in the right way. ⠀⠀ The good news is that there are lots of vegan recipes for runners out there to make your Veganuary that much easier. ⠀⠀ Veganuary started in 2014 and has since inspired and motivated more than half a million people in 178 countries worldwide to try a plant-based diet. ⠀⠀ With there being ever more awareness of climate change, the environment and what the meat industry is doing to our planet, more and more people are choosing to take up veganism as a way of life. ⠀⠀ When it comes to fitness and nutrition, there is a lot of confusing and contradicting information out there. Veggie and vegan nutrition has come a long way in the last 10 years, with more and more athletes choosing a plant-based diet over meat, resources and recipe books are slowly becoming more and more plentiful. ⠀⠀ On my blog this week, I've written about some vegan cookbooks that I recommend as a runner. So if you're looking to go vegan or you're already a vegan and looking for some inspiration, check them out! The link is in my bio. ⠀⠀ #veganrunners #veganuary #veganuary2020 #veganathlete #veggierunner #poweredbyplants
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