Recover

Ask any runner what the most important part of their training is and you'll get the same answer - recovery. Seriously, when it comes to running, it doesn’t have to be all or nothing. Running isn’t always about hitting a PB or going further than before, it’s also about enjoying the journey and finding pleasure in moving your body. To achieve this you need to nail your recovery - so today is the day to start recovery runs.

Short and sweet, they’re the perfect way to mix up your routine and stay active, while also being relaxed and mindful. Now that I’m training for another half marathon, I’ve made sure they’re a regular part of my training - and I’m here to tell you that they should be in yours, too.

What are recovery runs?

The name says it all. Instead of a run where you focus on going further and faster than before, a recovery run is short and slow. Recovery runs are designed to take place shortly after you’ve done a bigger, more intense run, thus helping you to, well, recover. This makes them great if you’re training for a 10K, half marathon or marathon, when you’re regularly tackling those longer distances.

An ideal recovery run should be stress free. You aren’t focussing on times, cadences or hills. You’re simply enjoying the ride and putting yourself out there. If you’re excessively sweating, getting a stitch or struggling to breathe during your recovery run, you’re almost definitely going too fast.

Why are recovery runs so important?

Recovery runs are awesome and when it comes to training for a longer race, they help in a number of different ways:

Reducing soreness

Ever felt aches and pains after a long run? I know I have. Before recovery runs, my calves were in a constant state of turmoil and I relied on ice packs and warm baths for relief. Since adding recovery runs into my schedule, I’ve noticed a huge difference. While the thought of being horizontal all day is tempting after a big run, it actually doesn’t do your muscles any good. They’ll become tight and stiff from a lack of movement - so your recovery runs help to loosen them up and keep the blood flowing.

Improving form

From posture to gait to everything in between, the right form can be the difference between winning and losing, succeeding and failing, enjoying running and loathing it. And, while you can improve your running form by doing strength training and wearing the right shoes, recovery runs can also help. Seeing as it’s a slow and enjoyable run with nothing else to think about, you’ll find that your form is more relaxed and you notice what you need to work on. You can then apply this knowledge to your longer, faster runs.

Boosting mental health

Sometimes, the thought of going for a big run can be daunting, especially when you’re tired, stressed or lacking in motivation. Recovery runs are great because they get you out without the added pressure. And, when you’re feeling low, the endorphins and fresh air can work wonders. A recovery run can be a great opportunity to take some time for yourself, tune into a podcast (I'd recommend Rich Roll) and run any worries away.

How often should I do a recovery run?

How often you should do recovery runs relies on how regularly you’re running, and what you’re training for. If you’re training for anything over a 10K you probably run at least 3 times a week, and if so you should be doing a recovery run once a week. And, the best time to do a recovery run is within 24 hours of a longer one.

However, what I love about recovery runs is that there are no set rules. I might do a “recovery run” two or three days after a longer one - and that doesn’t make it any less valid. Your body knows what recovery feels like, so you call the shots.

What should a recovery run look like?

A recovery run should be flat like a pancake and short like a haiku. Seeing as recovery runs exist to soothe your muscles while keeping you active, it’s not the time to be speeding up hills or trekking through uneven terrain.

I think recovery runs should be enjoyable. So, I always choose my favourite route - a nice, flat nature walk with plenty of trees and little traffic noise. Find a place that you find peaceful and make it your goal to run there when your body needs it. Or, if you're training for an event with a group of friends then why not link up with some of them for your recovery runs? With the slower pace of a recovery run, you should be able to chit chat away the whole time.

Tips for recovery runs

#1 - Get a fitness tracker. This will help you to run slower at a slower pace than normal and maintain it.

#2 - Run with a friend. Or on the phone. Either way, a conversation is ideal for a recovery run, because you’ll stick to a comfortable pace.

#3 - Don’t forget to stretch. Yes, it might be slow and steady, but stretching is still incredibly important. Stretching helps tune into your body and sense any aches or pains.

What's you favourite method of recovery? Let us know in the comments below.

When I was training for my first half marathon, my friend sent me a foam roller in the post. I remember opening the parcel and thinking… “what?” Confused, I stashed it away and didn’t give it any further thought - until I returned from a long run many months later and my legs were stiff and sore. I gave foam rolling a try and I was annoyed I hadn’t used it sooner. Now, I’m a total believer in foam rolling for runners and do it regularly.

Undoubtedly, recovery is one of the most important parts of your training schedule, particularly in the lead up to an event. So, if you're not using a foam roller yet, here’s some information to get you started.

What is foam rolling?

Foam rolling is designed to relieve muscle tightness, soreness and inflammation. It’s all about your fascia - the thin casing of connective tissue that holds all the important bits together, including organs, nerve fibre, muscles and bones. When your myofascial tissues are sore, foam rolling can provide self myofascial release, otherwise known as SMR. 

SMR is a type of physical therapy that relieves tension and tightness - and foam rolling does just this. A good description is that foam rolling is a mixture of a stretch and a massage and it’s viewed as an efficient way to reduce pain, inflammation and discomfort. And, considering how often runners get achy muscles, foam rolling is perfect for those who are running regularly.

What foam roller should you use?

What actually is a foam roller? It’s pretty much exactly how it sounds: a lightweight cylindrical tube made out of foam. They come in a number of different shapes, sizes and densities, all with the purpose of relieving your muscles. Beginners should start with a low density foam roller that won’t cause too much pain or discomfort. If you find foam rolling effective, you can upgrade to ones with different textures and levels of firmness.

The LuxFit foam roller is a brilliant one if you're looking to purchase your first foam roller, while TriggerPoint Grid Roller is a great option for something that's a bit more sturdy, while remaining small and light enough to transport - which is a big plus if you're taking it to the gym!

Benefits of foam rolling for runners

So, now you know a bit about foam rolling, and have a couple of suggestions around which one's to buy. Now it's time for the most important bit - the benefits. In general, running results in a lot of injuries and people don't put enough emphasis on their pre and post running routines. So, these are the reasons why you should integrate foam rolling into your running routine, sooner rather than later.

Recovery

When you’re training for a race such as a marathon, your muscles can easily become overworked and overtired - especially those in your legs, glutes and hips. Marathon training takes dedication, and you’ll need to be going for regular runs every week. Foam rolling is a great way to maximise your recovery and ensure your muscles aren’t overtired before you head out for your next run. Heather Robertson has a great foam roller workout for leg recovery.

Warming up and cooling down

All runners should know the importance of warm ups and cool downs before and after running. Warming up helps reduce muscle soreness, while also raising your body temperature and increasing blood flow to your muscles. Cooling down does the opposite - helping your temperature and heart rate to return to normal safely. Foam rolling can be a great addition to your warm up and cool down routine by massaging the muscles and pinpointing any areas of discomfort.

Preventing injuries

Foam rolling can also be a great way to help prevent any injuries. It does this in two ways: firstly by tapping into your body and helping you assess any aches or pains, and secondly by massaging them and relieving the soreness. When a runner regularly uses a foam roller, they become better at connecting with their body and listening to what it needs - and it's crucial to listen carefully to your body when running.

How to use a foam roller

Seeing as a foam roller is literally a tube of foam, you can understand my confusion when I received one in the post. How to use it isn’t entirely obvious - but it’s actually pretty straight forward. 

Before you start using your foam roller, you should be lying on a mat. Find an area of muscle soreness to focus on, and lower your body onto the roller gently. Hold the position for 20 to 30 seconds or move your body back and forth. You should feel slight discomfort, but not any pain. 

Some of the best areas for runners to focus on with their foam roller include:

Calves

We all know how pesky and painful calf burn can be - especially if you’ve just done a trail run or tackled some serious hills. Use your foam roller to relieve your calf muscles by sitting on the floor, placing the roller under one of your calves and keeping your other foot over your leg or on the floor. Roll from the ankle to under the knee, and switch.

Hamstrings

Your hamstrings keep you stable when you run, so it’s important to give them plenty of attention. Sit on the floor and place the roller under your thighs. Gently lift yourself upwards and use your arms to push your body forward and back, allowing the roller to move from your glutes to your knees.

Quadriceps

We use our quads when we run to keep us balanced and stable. Without them we’d fall, so it’s important to keep the muscles healthy. Use your roller to relieve them by lying face down with the roller under your thighs. Keep your hands in a plank position and use your arms to rock forward and back, allowing the roller to shift between your hips to your knees.

Post run yoga, there’s really no better path to recovery. If you’re just back from a tough session out on the trails, road, or even the treadmill then it’s important to let your muscles recover and repair. This will not only leave you feeling better the next day, but it’ll keep your body more flexible and mobile in the long run. And, as a knock on, allow you to keep up a consistent training program.

The key to anything in life is balance; Yin & Yang. We cannot sustain anything without finding an equilibrium and yoga is a fantastic tool to bring that balance, especially if you’re training daily.

You can mix this sequence up by threading all the poses together or, alternatively, by taking long slow holds (around 5 breaths) in each pose, to really allow time to rest & release tension. Check out the video at the end for how you can make the sequence into a dynamic flow.

Post run yoga: Spinal roll into forward fold

Target Areas: Hamstrings, decompresses spine

1. Come to standing with feet hip width apart, inhale, crown of head lifts towards sky
2. Drop chin to chest, allow shoulders to round forward, arms to hang and roll down the spine, vertebrae by vertebrae
3. Rolling down all the way until you are in a comfortable forward fold
4. Head, arms, shoulders are heavy, release your head
5. Options to bend and straighten the legs

Top tip: Focus on totally relaxing, rather than trying to touch the toes. Hang heavy & enjoy sighing the breath out of the mouth

Post run yoga: Downward facing dog

Target Areas: Whole body strength & stretch

1. Come into all 4’s: knees stacked under hips & hands underneath shoulders, fingers spread wide. Turn hands out slightly so thumbs and index fingers face front of the mat
2. Curl toes under, lift hips to the back of the mat as you push the hands into the mat
3. Stepping feet hip width & parallel
4. Keep a straight spine so look towards navel or through thighs
5. Either anchor heels into the mat or, if not possible, bend knees to lift heels
6. Be curious - play with pedalling through feet, stepping feet further apart or closer together

Top tip: Breathe into the back of the body and internally rotate inner thighs to the sky and push the mat away from you.

Post run yoga: High lunge

Target Areas: Quads, glutes, psoas, shoulders

1. Come into a lunge, right foot forward, press through heel
2. Left leg extended behind, heel lifted and toes pressing into mat
3. Tuck tailbone under to encourage hips to sink, breathe into areas of tension
4. Sweep hands over head, lengthening fingers up to sky as hands come into prayer

Advanced High lunge

If you're feeling up for it, then gives this a go while you're in high lunge

1. Reach hands around back, interlace fingers, drawing the elbows and shoulders blades together as the knuckles reach towards back heel
2.  Heart lifted and gaze ahead
3. Switch sides when ready

Top tip: Keep your heart lifted forward

Post run yoga: Warrior II

Target areas: Hip, hamstrings, quads, shoulders & core

1. Standing at top of the mat with hands on hips.
2. Take a big step back with left leg to back of mat, heel finds floor, opening to the side of the mat
3. Front leg is bent with knee over ankle, back leg is straight
4. Press down: through front heel & toe pads and blade edge of back foot and big toe
5. Engage core, tuck pelvis under to avoid anterior pelvic tilt
6. Stretch arms out to sides of body, in line with shoulders
7. Both hands reach to opposing ends of mat, shoulders away from ears and shoulders stacked over pelvis - switch when ready!

Top Tip: This is a hip opener so keep the front knee over the ankle to avoid internal rotation

Post run yoga: Extended side angle

Target Areas: Side body, hips, legs, spine

1. Find warrior II
2. Bring elbow to rest on top of knee
3. Arm sweeps over head, fingers in direction to top of mat, palm facing floor
4. Press the blade edge of the back foot down as you stretch along side the whole left side of body all the way to fingertips
5. Gaze towards front big toe or lifted arm
6. Breathe here then switch it up on the right side

Top tip: Keep reaching through fingers tips and open chest to side of mat, whilst always pressing down through back foot

Post run yoga: Reverse Warrior

Target Areas: Hip, inner thighs, quads, shoulders & core/obliques

1. In warrior II keep legs strong, (right foot forward)
2. Flip front palm to face ceiling
3. Reach forwards slightly before raising right arm to the sky, lifting your heart to the sky and reaching through fingertips
4. Left hand rests on the back of left thigh
5. Top arm reaches up to the sky, inline with shoulder, focus on lengthening through sides of body
6. Breathe here then return to warrior II before switching slides

Top tip: Focus on lifting and finding length instead of bending back and dumping weight into lower back

Post run yoga: Low lunge with side bend

Target areas: Quads, glutes, IT band, psoas

1. Come into a low lunge, right foot forward in line with right hip
2. Left knee drops to the mat, in line with left hip and gently pressing top of the back foot into mat
3. Tuck tailbone under to encourage hips to sink, breathe into areas of tension
4. Sweep hands over head, lengthening fingers up to sky
5. Reach the right hand around left wrist then gently find a side bend - taking left hand over to the right

Top tip: Keep reaching through your extended fingers to find lift & length as apposed to curling and crunching

Post run yoga: cat-cow

Target areas: Spine, neck, upper back

1. Come to all 4’s: stacking shoulders over wrists & knees underneath hips, tops of feet gently pressing into mat
2. Engage core
3. Look at space between hands
4. Inhale, drop belly, tilt sit bones and heart towards the spine
5. Look up
6. Lift out of shoulders
7. Exhale, tuck pelvis under as you roll through the spine, bringing chin towards chest & curling through the spine
8. Lift your heart through your back towards the sky

Top tip: In cat, protract your shoulders, in cow, retract them. Close your eyes and enjoy the wiggle!

Post run yoga: Child's pose

Target areas: Hips, lumbar spine, quads & ankles

1. Form all 4’s click big toes together,  spread knees as wide as the mat
2. Walk hands away from the body, torso comes to rest on thighs
3. Sits reach towards heels, forehead rests on the floor

Top tip: sigh through the mouth for extra feel good vibes

Post run yoga: Pigeon pose

Target areas: Hips, glutes, hamstrings, IT band, lumbar spine, quads

1. From all 4’s, draw right knee forwards to rest on the ground behind your right wrist with right foot placing just in front of pelvis.
2. Left leg slithers back, in line with left hip
3. Release muscles in both legs
4. Place hands on floor for support, lift heart forwards, finding length in spine
5. If space fold down onto forearms, release head.
6. Fully folded with forehead resting on the mat, arms stretched in front of you for active arms or bend elbows and chill

Reclined Pigeon

Target areas: Hips, glutes, groin

1. Begin on your back, feet on floor at hip width
2. Cross left ankle over right knee coming into a figure of 4, flex feet
3. Hold here, breathe
4. Lift right foot off floor, bringing shin parallel to floor and thread hands through legs to hold knee into chest
5. Play with extending right leg to sky

Top tip: Relax head on the floor and close eyes for maximum chill factor

Savasana

Target areas: mind, body, and soul

1. Lay on your back
2. Close eyes
3. Take up as much space as you feel like and totally relax
4. Let go of any control over breath & body
5. Allow your body time to fully let go of any tension in the body, release all the muscles & shoulders especially, weighing heavy on your mat
6. Pay attention to what you feel, how you feel, how your breath is, and notice if there are any other areas of your body that are tight, sore or need some love

Top tip: You've made it, it's time to relax. If you're struggling to switch off then use counting as a tool to calm the mind

Video: Dynamic Sequence

I hope you enjoy the yoga routine and that it helps to ease some of those aches and pains that we all feel post run. You can also test out my pre run yoga routine. If you're interested in a 1:1 yoga classes which can be done virtually, then head over to my website: AmandaWass.co.uk.

Have you ever seen the film Run Fatboy Run? Simon Pegg runs the London Marathon, and there’s a famous scene where an ominous metaphorical brick wall appears, blocking his way. His friend gasps and whispers, “he’s hit it!” Well, this is a slightly dramatised version of what runners refer to as hitting the wall.

It isn’t just a concept that the director (David Schwimmer!) thought would look cool on camera; there’s real scientific evidence behind it. It’s all about your glycogen - the carbohydrate that’s stored in your liver and muscles for energy. Runners hit the wall when this runs low, making them feel so excessively fatigued that their brain wants to quit.

The running wall often appears in longer races, such as a marathon. Not all runners will hit the wall, but those who do commonly find it happens about 18-20 miles in. With this in mind, it’s understandable that you might be nervous about running a marathon. Will you hit the wall? What happens if you do? Luckily, there are ways to prevent the likelihood of this happening.

Diet

Seeing as hitting the wall comes down to your glycogen levels, what you eat and drink is very important. However, there isn’t just one quick fix when it comes to hitting the wall. The digestion system is complex, and it requires a lot of care and consideration when you’re doing high intensity exercise. So, what can you do to help?

Eat well

Most people will struggle to train for a long race if they’re regularly overloading on junk food. But, if you’ve continued to eat a healthy diet, you’ll be less likely to hit the running wall. To run faster and further, you’ll need nutrient-rich food that helps your muscles maintain optimal levels of blood sugar. Think foods that are high in carbs, moderate in protein and low in fat and fibre. It’s especially important to eat the right things one week before the race, so your body is well prepared. Here’s what running champion Mo Farah eats when training.

Try energy drinks and gummy sweets

Unfortunately, there isn’t a magic potion that will instantly stop you from hitting the wall. However, energy drinks and gummy sweets are probably the closest you’ll get. If, during the race, you feel like you’re about to hit the wall then stop for a moment to catch your breath, and sip an energy drink, slowly. The best contain glycogen - which your body is running low on - alongside electrolytes such as sodium and potassium. To prevent hitting the wall entirely, try bringing fuel along with you and eating and drinking along the way.

Train your gut

While energy drinks and sweets can help, they can also create bigger issues if your stomach isn’t used to them. You might gain a bit of energy, but you could also gain stomach cramps and the need to hit the bathroom - which isn’t ideal during a race. So, if you plan on using them on race day, it’s important to train your gut and use them throughout your training process. Practise taking them while running and see what your stomach can manage before overloading on race day.

Have a good breakfast

While eating the right things in the run up to race day is important, what you eat for breakfast still matters. Most runners avoid eating huge meals before a run, otherwise they may experience bloating, cramps or other gastro issues. However, it is important to fuel yourself well. Paula Radcliffe's staple is porridge, banana and honey, whereas other runners recommend bagels with peanut butter. When I ran a half marathon, I had scrambled eggs and avocado, which served me well.

Training

When it comes to hitting the wall, it’s not just about what you eat and your training plays a big part in how you can cope with the long distance. When training for a marathon, it’s important to cover long distances before the race and most runners who have already done a 20 mile run prior to their race will find that they’re less likely to hit the wall during the real thing. On top of this, it's important to keep up your core exercises and strength training, but here are some other tips:

Training programme

While some runners enjoy going with what feels natural, following a training programme is beneficial, especially when you’re training for your first significant race. Training programmes help cover the right distances while allowing your muscles to rest and recover. This means you can perform optimally in the race and know what to expect. We've got you covered here, and our free marathon training plan includes schedules, tips, circuits, and inspiration.

Join a running group

While hitting the wall is about your glycogen levels, it always helps to have people motivating you when a run gets tough. Running groups are great, as you develop a sense of teamwork and camaraderie that you don’t when running solo. Running your marathon with other keen runners will spur you on and ensure that you all cross the finish line. That extra level of competition always helps, too.

Learn how to mentally distract yourself

Training isn’t all about the physical aspects of running. In fact, many runners would argue that mental strength is equally as important as physical strength when it comes to putting the miles in. Seeing as hitting the wall is all about your brain telling you to stop, training will help you learn how to distract yourself during challenging runs and coax yourself out of a negative mindset. Taking in your surroundings helps, as does listening to a good podcast, focusing on how good it’ll feel to cross the finish line and even thinking about what you’re going to have for dinner!

Feeling less nervous about hitting the wall? Sign up for a marathon today.

The secret to a successful training plan is consistency, but also having the ability to sustain a healthy body.  To help you smash those goals and train more efficiently, it’s a good idea to mix some pre run yoga into your training routine.

Pre run yoga will not only help to prevent injury, but also improve your body awareness, warm-up your muscles and put you in a good headspace. Personally, I like to compare it to preparing a meal: you’ve got to season & prep to get everything ready for a great meal - it’s the same with a run, you need to prepare to get the most out of it.

For our pre run yoga, I’ve put together a dynamic sequence, and broken down each stretch individually. Feel free to take individual stretches that work for you, or bind them together into a flow (I've included a brief video to show the flow at the end). Hold each pose for 5 breaths or use sun salutations & chaturanga between each pose to build up heat and energise the body.

Pre run yoga: Knees to chest

Target Areas: Hips, glutes & lower back (lumbar spine

1. Start on your back, bring knees to chest and use your hands to hold knees in
2. Lengthen through the spine
3. Exhale, engage core, role the head & shoulders up bringing nose toward knees

Target areas: hips, glutes, hamstrings

1. Interlock fingers around knee and extend opposite leg away from the body, flexing through your heels
2. Hold for 3 breaths, release and repeat on the other side

Fun fact: this stretch also massages organs to help relieve gas and reduce bloating - great for pre run!

Pre run yoga: Child's pose

Target areas: hips, lumbar spine, quads, ankles

1. Come to a kneeling position with big toes together, spread knees as wide as the mat
2. Walk hands away from the body, torso comes to rest on thighs
3. Sits reach towards heels, forehead rests on the floor
4. Sigh through the mouth for extra feel good vibes

Pre run yoga: Downward facing dog

Target Areas: whole body strength & stretch

1. Come onto all 4’s, knees stacked under hips & hands underneath shoulders, fingers spread wide.
2. Curl toes under, lift hips to the back of the mat as you push hands into the matt
3. Keep a straight spine so look towards the navel or through thighs
4. Be curious - play with pedalling through feet, stepping feet further apart or closer together

Top tip: internally rotate inner thighs to the sky and push the mat away from you

Pre run yoga: Forward fold

Target Areas: hamstrings, decompresses spine

1. Come to standing with feet hip wide, inhale, crown of head lifts towards sky
2. Exhale, hinge from hips, arm's reach out to the sides of the body (like wings) coming into a forward fold
3. Micro bend the knees and allow arms, shoulders and head to hang, head is heavy so release tension in the neck

Top tip: focus on length rather than trying to fold into a pretzel! It doesn't matter if you touch your toes or not

Pre Run Yoga: Pyramid pose

Target Areas: Hamstrings, feet

1. Begin standing at top of your mat, feet hip width, hands on hips
2. Step left foot back, approx 3 feet, in line with the front foot and bring to 45 degree angle
3. Press both big toes into the mat, engage core and fold forward over front leg
4. Use hands for support on thigh if hams are tight, or frame front foot with fingers tips on the ground and hold
5. Hold here and breath

Top tip: Find length along spine, only folding down as much as a straight spine will allow for & keep crown of the head reaching forward to encourage length

Pre run yoga: Low lunge with side bend

Target Areas: Quads, glutes, IT band,

1. Come into a low lunge, right foot forward in line with right hip
2. Left knee drops to the mat, gently pressing top of the back foot into mat
3. Tuck tailbone under to encourage hips to sink, breathe into areas of tension
4. Sweep hands over head, lengthening fingers up to sky
5. Reach right hand around left wrist, gently finding a side bend and taking the left hand over to the right

Top tip: keep reaching through your fingers to find lift & length

Pre Run Yoga: Plank

Target Areas: whole body

1. From all fours, push floor away through hands, weight distributed evenly through fingers & wrists
2. Step the feet back in line with hips, press heels to back of room
3. Look at space between the hands, lift out of shoulders and shine crown of head towards top of the mat

Top tip: don't forget to breath!

Pre run yoga: Warrior III

Target Areas: Quads, hamstrings, glutes, core & arms

1. Come to standing, feet parallel, lengthen through crown of head
2. Hands on hips, engage core, shift weight onto right leg
3. Lift left knee into chest, flexing through foot
4. Hinging at the hips, extend the left foot to the back of mat as you tip to upper body forward
5. Keep pressing through back heel as you come into a ‘T’ shape with body with crown of head reaching forwards and heel reaching back
6. Reach hands in front to come into prayer. Reach prayer forwards and in line with body

Top tip: This one's tricky - so if you can't get it first time don't worry and remember to listen to your body

Pre run yoga: Warrior II

Target Areas: Hip, hamstrings, quads, shoulders & core

1. Standing at top of mat with hands on hips
2. Take a big step back with the left leg to the back of the mat, heel finds floor, opening to the side of the mat
3. Front leg is bent with knee over ankle, back leg is straight
4. Press down through the front heel & toe pads and blade edge of back foot and big toe
5. Engage core, tuck pelvis under to avoid anterior pelvic tilt
6. Stretch arms out to sides of the body, in line with shoulders
7. Both hands reach to opposing ends of the mat, shoulders away from ears and shoulders stacked over the pelvis

Top tip: This is a hip opener so keep your front knee over the ankle to avoid internal rotation

Pre Run Yoga: Extended side angle

Target Areas: hip, inner thighs, quads, shoulders & core/obliques

1. Flip front palm to face ceiling
2. Reach forwards raising right arm to the sky, lifting your heart to the sky and reaching through fingertips
3. Focus on lengthening through sides of body, as top arm reaches up to the sky - inline with shoulder
4. Breathe here then return to warrior II before switching slides

Top tip: Focus on lifting and finding length instead of bending back and dumping weight into lower back

Pre run yoga: Yogi Squat

Target areas: glutes, quads, calves, groin, hamstrings, lower back, pelvis, hips (yep - it's a good one!)

1. Stand with feet slightly wider than hip width, turn feet out slightly
2. Bring hands into prayer position applying gentle pressure against hands, shoulders away from ears maintain length through spine with open chest
3. Lower your hips down towards heels, bending the knees and keeping them tracking the same direction as toes
4. Allow heels the lift if unable to maintain connection with floor
5. External rotation of hips here so keep knees turned out to the side
6. Keeping shoulders lengthening down the shoulders, apply gentle pressure between prayer with elbows pressing against the inside of the thighs - encouraging them to turn out
7. Lengthen through the spine, keep the chest lifted and breathe

Top tip: Keep arches of the feet lifted and enjoy the pose!

Video: Dynamic Sequence

I hope you enjoy it, and it's definitely a worthwhile routine to add into your pre run movement, whether that's the entire dynamic sequence or just taking specific stretches that work for you. If you're new to yoga just remember to "breathe, move, & be happy" - sometimes it really is that simple.

Most runners aren’t strangers to aches and pains. From chapped lips to sore knees to blistered feet, you’ll be extremely lucky if you’ve never experienced any kind of running ailment. And today we’re talking about hip pain. 

The hips are a complex body part. Connecting to the thigh bone and pelvis, they’re one of the body’s largest weight-bearing joints. And, surrounded by many important muscles that enable movement such as the glutes, quadriceps and hamstrings, hip pain from running is very common. But it might be avoidable - let’s look into those sore hips in more detail. 

What causes hip pain from running?

Plenty of runners experience hip pain. Being connected to so many large muscles, it’s not surprising. However, diagnosing hip pain isn’t straight-forward. There are a number of reasons you might be experiencing hip pain from running, so it’s always useful to get the pain checked out by your GP. 

For most runners, hip pain comes from overuse. When the area becomes overworked it doesn’t have enough time to heal. Most hip pain from running falls under one of the following categories:

• Alignment issues: lots of people have body alignment issues they aren’t aware of. For example, one of your legs may be slightly shorter than the other, or you might lean in a certain direction when you run, putting more weight on one side of your body. This can put pressure on your hips and cause pain or discomfort.
  
  
• Strains: hip strains are common among runners, as they occur when the hip flexor muscles are overworked. Mild hip strains can take a few weeks to heal, whereas severe strains can take months.  
  
  
• Bursitis: bursitis is one of the more serious hip injuries. A bursa is a sac of fluid that provides a cushion between the surfaces of a bone and soft tissue. When this becomes irritated or inflamed in the hip, you’ll feel significant pain and soreness. 
  
  
• Stress fractures: Hip stress fractures are commonly caused by overactivity, making them common among runners. Pain will be found in the front of the groin when standing, walking or running.

Ways to prevent hip pain

Considering there are many different causes of hip pain, prevention methods will vary. Despite this, all runners should aim to run in a way that prevents hip pain. One less ailment means one less thing to worry about. The following methods should help:

Strength training

All runners should be doing strength training alongside running. Strength training builds up the muscles that help you when you run, giving you better balance and stability. It also helps prevent injuries. 

To stretch and strengthen your hips, you should focus on the gluteus maximus (the main extensor muscle of the hip) and the gluteus medius (the main muscle on the side of the hip). Lateral step ups, side steps with resistance bands and hip circles are all great exercises to try.

Rest days

One of the most important ways to prevent hip pain is to not overwork them. This means planning rest days into your training schedule as well as varying the exercises that you do. While we know you love to run, doing it every day won’t do you any favours. 

Try to find a balanced routine, with running on alternate days and filling the others with strength training, walking and, most importantly, rest. Plenty of water and the right diet will also give you enough energy to fuel you on longer runs, making injuries less likely.

Gait analysis

Every runner should get at least one gait analysis in their life. A gait analysis matches the runner’s degree of pronation with the correct shoe type. But, what has this got to do with hip pain from running?

Well, when you get a gait analysis, an expert will watch how you run and establish if you have any imbalances. For example, my left foot points outwards when I run, meaning that I need a sturdy shoe to angle it correctly. That’s just me, but it’s universally known that when something’s wrong with your feet, you’ll feel the impact of it throughout the rest of your body - and particularly your legs and hips.

So, a gait analysis will help identify whether you have any alignment issues and get the right footwear to help prevent pain in the future.

Ways to treat hip pain

Unfortunately, prevention doesn’t always stop hip pain from occurring. So, once you’ve started feeling pain and discomfort in your hips, it’s important to act quickly so you don’t do any further damage. Of course, you should book in some time with a physiotherapist or your GP to check out your pain. But these are a few ways that could help in the meantime:

Rest

This isn’t what anyone wants to hear, I know. But it’s so important. If you start feeling pain in your hips, the first thing you should do is rest. Don’t try running again until the pain has died down. Your body needs time to recover, and it can’t do that if you’re putting pressure on the damaged area.

Ice

Ice always works well after a running injury as it reduces nerve activity and swelling by reducing the blood flow around the area. For hip pain, lie down and place an ice pack on the painful area. Use ice up to five times a day for severe pain.

Stretches

Runners know how important stretching is before and after a workout. But, when you have hip pain, it can be done simply on its own to reduce pain. Try a lunge with a spinal twist, a figure four stretch or a downward facing dog to eliminate tightness and relieve those sore hip flexors.

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Did you know? Let’s Do This offers free injury protection across all its events, so if you’ve booked into an event but are worried about an injury, then you can rest easy.

If you're just getting into running, it's often easy to forget about strength training and core exercises. Yet a strong core is essential for all runners. A strong core gives you better running form and the ability to run faster - while also preventing any nasty injuries - by improving your general strength, balance and body alignment. But that’s just the start of it.

Whether you’re training for an event or simply looking to run further for longer, the following core exercises will push you and help perfect your performance. There’s also the added bonus that core exercises don’t require any equipment or much time - so you can do them in the comfort of your home and whenever suits your schedule.

1. Plank

It’s a no brainer to start with the plank. The plank is a great core exercise because it works all the core muscles at once, while also strengthening the legs, glutes, arms, spine and shoulders. It’s basically a whole body workout in one exercise. Those strong core muscles will keep you balanced and help you run with strength and endurance. 

To get the most out of your plank, you’ll need to focus on your form. Keep your hands aligned under your shoulders and pull your belly button up towards your spine. Squeeze your abs and your glutes to reap all the benefits of this glorious exercise. Don’t worry about holding it for too long - aim for 30 seconds to a minute and work up from there.

2. Plank Shoulder Taps

Plank shoulder taps are a variation on the plank that pushes you even harder. Like the plank, this core exercise pretty much works out your entire body, with a strong focus on the midsection. Runners benefit from this variation as it helps to reduce lower back pain, which can be a common drawback for runners. A strong lower back in connection with the core will help you to maintain balance and perfect your running form. 

Simply get into your plank position, lift one hand and tap it to the opposite shoulder - and switch. Pull your stomach in extra tight as you tap to feel the burn and, importantly, try to get the rest of your body completely still.

3.Leg raises

Leg raises target the lower core muscles, which are often difficult to build but have specific benefits for runners. Tight, strong lower core muscles help strengthen the lower back, meaning that you maintain better running posture. Lower core muscles also help your internal organs; maintaining better bladder control and keeping your gut healthy. The longer you can run without needing a bathroom break, the better!

To perform your leg raises, simply lie on the ground with your legs flat and your arms by your side. Raise your legs until your body creates an L shape, and then bring back down without letting your legs touch the floor. You should feel a real burn in your lower abdominal muscles.

4. Windshield Wipers

Windshield wiper exercises are similar to leg raises, but they work the obliques and rectus abdominis muscles, which are at either side of your core. In running, everything is connected, and it’s important to focus on body alignment. Your obliques connect to your hips, which have a big impact on your running gait and create the energy for the swing of your leg, so this is a key exercise for keen runners.

Do your windshield wipers in a similar way to your raises. However, instead of keeping your legs straight, bend them slightly and twist them to either side, creating a semicircle motion. Aim to keep your lower back in contact with the floor as much as possible.

5. Glute bridge

Glute raises... What's this doing in a list of core exercises?! Well, when done right, a glute bridge also works the transversus abdominis and multifidus muscles which enclose your entire midsection. And, if that wasn’t enough, glute bridges also work your lower back, giving you better posture and helping you to stay stable when running. Strong glutes in combination with a strong core and legs center your pelvis and keep everything aligned, helping you to run faster.

To do a glute bridge properly, lie on your back with your legs bent and your feet flat on the floor. Push your heels into the floor and tighten your glutes and abdominal muscles as you lift your hips upward.

6. Bicycle Crunch

The bicycle crunch is a great exercise that works the obliques and the hips, keeping your body aligned when running and helping your gait. A good hip extension means stronger knees and a better foot placement, helping you run faster and prevent those pesky knee injuries which are common among runners. 

To do your bicycle crunches, lie on your back with your knees up at a right angle. Place your hands behind your head and touch your right elbow to your left knee, and switch. You should aim for a deep crunch which activates those core muscles. 

7. Bird Dog

The bird dog is an exercise that works the core, hips and back muscles. With alternate movements, it’s great for working on balance and stability - two things that all runners need to perform to their best. This is a slow and steady low impact exercise that helps build strength and focus, making it great for those non-running days.

On all fours, reach out your right hand and kick your left leg back simultaneously. Focus on creating a straight line from your hand to foot, keeping the hips squared and the back flat. Switch and repeat for an effective core workout.

Strength training is of the utmost importance for running - the sport puts immense strain on your body, so the stronger you are, the better. Strong core improves running form, strong shoulders help support forward momentum and strong arms can even help you run faster. 

Don’t worry, you don’t need to become a gym-junkie overnight. But adding a few strength training exercises into your routine will go a long way toward improving your overall running performance and preventing injuries.

Most of these exercises don’t require any equipment, so you can do them in the comfort of your home or garden and begin to measure the impact of strength training on your running straight away.

Squats

Starting off with the infamous squat. A squat is a multi-joint exercise that predominantly works the hamstrings, hips, quadriceps and glutes. From side squats, to squat jumps, to squats with weights, there are all manner of variations which are guaranteed to help propel you when running.   

If you’re just starting out with strength training, then we’d recommend doing these as a bodyweight exercise, and they make for a fantastic leg exercise for runners to do at home. Make sure to keep your back straight and don’t let your knees extend over your toes, brace your core and keep your chest up. For ultimate results, try to squeeze as many muscles as possible.

Don't worry if you’re hobbling down the stairs the morning after your first set of squats - this is normal.

Plank

Plank is the ultimate full body strength exercise and you’ll be amazed how much you can get a sweat on while remaining static. From side planks, to forearm planks, to knee to elbow planks, they’re an exercise that constantly gets results (and that you can do anywhere, anytime).

To get the most out of your plank, concentrate on form. Start by laying on the floor with your hands under your shoulders and raise yourself upwards until your body is in a straight line.

Remember, this isn’t a competition and you don’t need to hold your first plank for 5 minutes. Start by setting yourself micro-goals and take it from there.

Lunges

Lunges focus on the hips, quads, hamstrings, glutes and core, giving you the strength to improve your running. By creating a deep-body stretch, lunges tap into your body to sense any discomfort, and are a particularly good exercise for preventing knee pain. 

As with planks and squats, lunges have many variations. We’d recommend starting with a standard lunge: stand up tall, step forward with one foot and lower your hips until both legs are bent at a 90 degree angle. Return the foot to the starting position and switch. You should feel a tight, satisfying stretch in your back thigh.

As with squats, bodyweight lunges are the perfect leg exercise for runners to do at home. If this feels too easy then why not add some dumbbells?

Dumbbell row

A common worry for runners is that weights will make them bulky and hold them back, however this simply isn’t the case. Weight exercises build muscle and add the stability and balance you need for good running form. With that in mind, dumbbell rows are one of the best weighted exercises for runners - working on back, shoulder and arm strength.

A dumbbell row workout does rely on access to equipment. But, that said, you can get creative with your arm rest - try out a kitchen chair, a garden bench, or even the sofa.

For form, hold the weight in your hand, put your other hand on the rest, and keep your arm straight. With your weight arm at a right angle, pull it up using only the muscles in your back - and switch. Trust me, you’ll feel the burn with this one.  

Yoga

Yoga is perfect for your days off running. By stretching the body and allowing you to tune into how it’s feeling, yoga boosts flexibility and improves posture, while also establishing any sore areas. Above that, it’s a great exercise for your headspace, making it ideal for switching off and relaxing.

Yoga isn’t one size fits all, and there are a variety of classes you can to try. Hatha yoga, for example, is great for posture and breathing, whereas ashanta yoga focuses more on strength and tightening core muscles. If you’re not sure where to start, then check out out our pre run yoga routine.

Press ups

Press ups are hard, fact. As a result, runners can often overlook them - we'd recommend you don't. Working the arms, shoulders and core, press-ups help posture and form, enabling you to run faster and longer without getting injured. 

Without sounding like a broken record, form here is key. Do them slowly and purposefully, keep your core tight, your back straight and focus on body alignment. Practise press ups in the mirror or with a friend to nail your form and get the most out of the exercise. 

Remember, if you're not quite ready for the full press-up then a knee press up still works all the same muscles.

Glute leg raises

Every runner should aim for strong glutes. Glutes hold the pelvis level and steady, they extend the hips and, crucially, they help propel us forward when running. With that in mind - always look to incorporate glute exercises into your strength training. 

Our favourite exercise is glute leg raises. These are particularly great for runners because they mimic the motion of running, while also working the hamstrings, lower back and abs. So, if you're looking for a leg exercise at home which will help your running, then definitely add glute leg raises into your strength workout.

Simply kneel on the floor with your feet flat and extend one leg up towards the sky. Squeeze your glutes for maximum impact, and switch. For starters, we’d recommended trying 5 reps on each leg.