Swimming and running compliment each other in so many ways, and when it comes to fitness, recovery, and feeling good, an hour in the pool is worth as much, if not more, as an hour on the roads.
Swimming can be used by runners to develop lung capacity, strengthen core muscles, refresh workout routines and ultimately, improve running fitness. Runner’s World magazine calls pool workouts “hands-down the best cross-training for runners”
With the icy weather in full force, many have decided to take their running workouts inside – onto the treadmill, or “dreadmill”. The treadmill can be a real drag, so it’s important to have a plan of action when you hit the machine. Not only will it make the time pass more quickly, but you’ll get a greater fitness boost than you would if you did the same type of run every time you went inside. Here are three treadmill workouts to do on the days you’d rather not risk black ice—or blue toes.
Treadmill Runners
Three-Mile Challenge
If you’re short on time, this workout is great. While it may seem daunting for a beginner, the challenging nature of it will push you more and more as the run progresses.
Running Motivation
When you need a snack that’s easy to pack in your gym bag, cereal bars are a great option. These bars are a sweet and chewy combination of whole grains, nuts, seeds and dried fruit and are the perfect post-workout or anytime snack. The following recipes are packed with nutritional goodness including vitamins A and C and potassium from the dried fuit and protein and unsaturated fats from the nuts and seeds.
Cranberry and macadamia nut granola bars
Cranberry and macadamia granola bars
The world’s oldest marathon runner, 101 year-old Fauja Singh, says he’ll retire from marathon running after the Hong Kong Marathon in February.
Singh became the first centenarian to finish a marathon in October 2011 at the Toronto Waterfront Marathon. He also holds the 90-and-older world best of 5:40, set at Toronto in 2003 when he was 92.
The 101 year-old most recently completed the 2012 London Marathon in 7:49. He is credited with being the oldest person to finish a marathon.
Singh, a British citizen of Punjabi Sikh descent, was part of the 2012 Olympic torch relay in the run-up to the London Olympics.
If you’re like the majority of people making New Year’s resolutions, your goals are probably related to weight-loss, fitness or health. Since you’re visiting this site, it’s most likely your resolutions are related to running, so we’ve put together a few top tips to help turn your running resolutions into reality.
How to stick to your New Year’s resolution
1) Be realistic- Research has found that over 80% of people don’t stick to their New Year’s resolutions, so have realistic expectations. Pick goals that you can actually meet to avoid disappointment. Time yourself over a certain distance at the start of your training and aim to better that time by a few seconds every week. This way your chances of achieving are better and your running stamina is still bound to increase.
2) Reward yourself – If you’ve reached a goal in your resolution plan, treat yourself to something. Try not to use food as a reward. Instead, treat yourself to something that will benefit your running, such as some new running clothes, or a professional sports massage.
While many of us run purely to get fit and burn calories, eating the right food can be critical in getting the best out of your training. A great way to stay on track with your diet is to consume healthy snacks throughout the day, and both before and after a run.
Sports Dietitian John Swale, said: “The right snack can prevent premature fatigue on a run and can help keep blood-sugar levels steady, stopping bad moods that may cause you to tire out early”.
With this in mind, and with the help of several specialists in the field of health and nutrition, we’ve put together a list of the best and most healthy running snacks:
Porridge
Porridge is the perfect snack for before a race, but it’s also good for whenever you wake up feeling hungry and ready for a hearty breakfast. Dietitian Roanna Freeman, said: “Porridge is a great way to start the day as it will make you feel fuller for longer meaning you are less likely to snack throughout the day.” Studies have shown that a bowl of porridge helps lower cholesterol, and it will also fill you with plenty of carbohydrates to boost energy and alertness.
Calories: 250kcal per bowl made from 45g dry oats and semi-skimmed milk
Honeyed banana and dried fruit porridge
Running Motivation
There’s nothing worse than being told my a medical professional to simply ‘”stop running” after an injury, but total rest is one of the worst things you can do and there are endless alternatives that can help keep your fitness up to scratch.
Running injury
Running on the beach can not only provide a peaceful and different running experience, but it can also help you become a stronger runner. Running on sand is generally far harder and runners generally burn 30% more calories when on sand.
Beach running
South Wales has a number of beautiful long beaches such as Longland Bay and Porthcawl which provide the perfect setting for a long winter beach run.
Here are some tips for running on the beach to help you enjoy your next jaunt:
Run Cardiff Run 