Top 5 Tips for Running Better

Are you a new runner? Have you decided to start running to improve your fitness? Whether your running to lose weight, improve mental health or to train for a half marathon, before lacing up your running shoes, check out our best running tips, tricks, and ideas to ensure you get the best results from your run. It’s your one-stop shop for all things running.

1. Warm-Up

We all know warming up is recommended to prepare the muscles and joints for the impact of running, but did you know that warming up doesn't have to take a long time? It's to get the blood pumping around the cardiovascular system to improve blood flow to the muscles. Here are a few products that will help get your body ready quickly and efficiently so you have more time to enjoy your run.

Remember to warm up every time you run, as it helps prevent injuries and maximises your performance so it is always in your best interest to warm up your muscles. 

Physique Mini Bands

Physique Mini Bands

    • Simple and effective exercise bands to activate your muscles.
    • Extremely lightweight and easy to carry.
    • Available in varying strengths to suit your body.
    • Part of our 4 for 3 Mix & Match deal.

Physique Sports Balm

Physique Sports Balm

    • Helps warm up and loosen the muscles prior to activity.
    • Provides a gentle warming feeling to the skin.
    • Easy to wash off after activity.
    • May help to reduce the risk of strains and other soft tissue injuries.
    • Part of our 4 for 3 Mix & Match deal.

2. Strengthen Your Body

It’s also important to note that good runners take the time to train their whole body. You may not realise it but the arms drive the legs to power your stride. Be sure to keep your upper body and core toned. Strengthening and Conditioning are essential for injury management and getting the most out of your training and workouts. 

Resistance Training

Resistance Training

  • Simple but effective resistance training products, including Mini Bands, Fitness Bands and Fitness Cords.
  • Extremely lightweight and easy to carry.
  • Can be used against body weight.
  • Available in varying strengths to suit your body.
  • Part of our 4 for 3 Mix & Match deal.

Weight Training

Weight Training

  • From dumbbells, to core balls and kettlebells, we have everything you need to perform regular strength training to help with driving the arms and form while running.
  • Perfect for use at home or in the gym.

Speed, Agility & Strength

Speed, Agility & Strength Training

  • Great for rehabilitation and improving overall fitness and coordination.
  • Ideal for increasing speed to help you reach new personal bests.

3. Protect Your Feet

With the high impact of running, taking care of your feet is vital and many runners do not prioritise their footwear when they start out their running routine. We have selected the best range of orthotics & foot care products to alleviate aches and pains. Designed to suit all styles of runners and provide comfort and reliability, that will look after your feet whatever distance or conditions you are running in. If you have plantar fasciitis, why not check out our Plantar Fasciitis Insoles and Treatment Guide 

Orthotics, Insoles & Heel Cushions

Orthotics, Insoles & Heel Cushions

  • Hard wearing orthotics to help improve your posture and alignment.
  • Shock absorbing insoles providing energy return with every step.
  • Comfortable cushions to ease pain and protect the heel.

Physique Blister Plasters

Physique Blister Plasters

  • Hydrocolloid dressing to help prevent blister formation.
  • Excellent skin-friendly adhesive keeps plaster in place.
  • Repels dirt, water and bacteria, helping to protect feet.
  • Part of our 4 for 3 Mix & Match deal.

Plantar Massage Balls

Plantar Massage Balls

  • Effective massage balls designed for rolling out tightness and promoting flexibility in arch and forefoot.
  • Great for alleviating conditions like plantar fasciitis.

4. Stay Warm

It’s a story we all know too well – you commit to going for a run, but come evening, the weather has taken a turn for the worst or the darkness has started to creep in so we swap our trainers for home comforts. Sound familiar?

Staying warm needn’t mean investing in the top of the range outdoor gear, here's a handy and effective solution to keep warm and comfortable so you can enjoy a longer run.

Mycoal Hand Warmers

Mycoal Hand Warmers

    • Great for keeping your hands warm when running in the cold.
    • Small and lightweight to fit in gloves.
    • Can also be placed in shoes and pockets for additional warmth.
    • Provide 5-7 hours of soothing warmth.

 

 

5. Fuel Your Body

Optimal performance requires proper nutrition. What you eat before, during, and after your runs can influence your energy levels and recovery. Consider these nutritional tips:

Pre-Run Fuel: Consume a balanced meal with whole foods including complex carbohydrates and a moderate amount of protein about 2-3 hours before your run.

Hydration: Stay well-hydrated throughout the day and consider sipping water during longer runs, this will also help reduce lactic acid build up.

Post-Run Recovery: Refuel with a combination of protein and carbohydrates to aid muscle recovery. Include sources like lean protein, fruits, and whole grains.

Physique Eco Water Bottle 750ml

Physique Eco Water Bottle 750ml

  • Large 750ml capacity with watertight drinks nozzle.
  • Soft touch feel with extra grip.
  • Made from bio-based plastic which is 100% recyclable.
  • Features measurement guide.
  • Dishwasher safe.
  • Part of our 4 for 3 Mix & Match deal.

6. Cool Down

Not something we all remember to do, a short cooldown has many benefits to your performance. Spending 3 to 10 minutes to cool down can help to get your heart rate back to normal, gradually slow your breathing, prevent muscle soreness and improve relaxation. Here are some items to make your cool down more fun and effective.

Physique Fitness Band

Physique Fitness Band

    • Great for cool down stretches as well as warm up and strength exercises.
    • Provides a full body stretch tool and especially great for hamstrings, quadriceps and calf muscles.
    • Available in a variety of resistance levels.
    • Part of our 4 for 3 Mix & Match.

Physique Freeze Spray Aerosol

Physique Freeze Spray Aerosol

    • Cooling gel to help relieve muscle tension.
    • Effective pain relief and helps to reduce swelling and inflammation.
    • Easy to apply on  the affected area and lasts for hours.

7. Manage Injuries

Most sports injuries are minor soft tissue injuries to muscles, tendons, ligaments or joints such as sprains and strains. These can often be initially treated at home with the help of rest, ice, compression and protection. Here's a selection of hand-picked items to help your recovery.

Physique Hot & Cold Pack

Physique Hot & Cold Pack

    • Reusable pack providing heat or cold therapy.
    • Ideal size to use on most body parts.
    • Stays flexible even when frozen.
    • Part of our 4 for 3 Mix & Match deal.

Kinesiology Tape

Kinesiology Tape

    • Rehabilitation tape designed to enhance the body’s natural healing process.
    • Helps alleviate pain, improve blood circulation and facilitate lymphatic drainage.
    • Water resistant, strong and lasts several days.

Supports & Braces

Supports & Braces

    • Products from the leaders in injury prevention, treatment and rehabilitation.
    • Designed to support and aid recovery before, during and after exercise.
    • Using pioneering designs and latest fabrics for extreme comfort and efficiency.

 

Foam Rollers & Self-Massage Tools

Foam Rollers & Self-Massage Tools

    • The most reliable and user-friendly self-massage tools.
    • Innovative products that deliver exceptional results.
    • Durable and high-quality items that are simple to use.

 

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