3 Tips to Improve your Running Commute
Running to or from work is a very efficient way to fit exercise into your schedule.
1. Budget time for stretching
We have all said at one point (myself included) ‘I don’t have time for stretching’, but make sure you give yourself 10-15 minutes post-running to stretch out after your run.
Make sure you allow yourself time to perform the following stretches at least (30 seconds each side as appropriate):
Hamstring Stretch – (back of leg) – With soft knees, point toes at 90 degree angle (like this picture). Slowly move chest toward front leg with shoulders pulled back, and hold position for 30 seconds when you feel the hamstring engage.
Achilles tendon (above the heel) – leaning on a flat surface in front of you, place feet staggered about four inches behind the other, and slowly bend your back leg while still planting your back heel. You should feel this stretch on the bottom half of your calf muscle and once you do hold for 30 seconds and switch feet.
Iliotibial Band (Outside of leg, hip to knee) – Once again with soft knees, place one foot behind the other, and with shoulders back reach slowly toward your toes. You will feel pressure on the outside of your back leg, so once engaged hold the position for 30 seconds, slowly release, and switch feet.
Yes, this may seem like an obvious point, but while you are running in London as the weather gets warmer keeping fluid with you is all the more important.
To give you an idea of how much fluid you lose during a run, weight yourself immediately before, and then immediately after. This will give you an indication of how much fluid you have lost during your run, and therefore how much you need to rehydrate.
Make sure that you consume carbs and protein post-run, as this will help to replenish the energy you have used during your run, as well as helping you to repair those tired muscles to get back at it again.
Your recovery starts as soon as you finish exercising, so make sure that you stretch, hydrate, and then consume carbohydrate and protein to get you ready for your next two-footed commute!
To learn more about healthy eating habits to achieve your fitness goals, contact James Staring, a leading personal trainer in Clapham, London.
About the author
James Staring is a certified fitness professional with experience training endurance runners, triathletes, low back pain sufferers, and weekend warriors of all ability levels.
James focuses on building the best version of you and inspiring you to new levels of fitness – regardless of your current ability or age. In particular James specialises in exercise after injury and helping those who are, perhaps, feeling a little less mobile than they used to.