We're coming toward the end of the month, so at this point many of us who decided to get fit and healthy this year are starting to feel more refreshed, energised and rested as a result of exercising and eating right. In week three of the Lovin Dublin running guide, we decided to visit Phoenix Park for a lovely, long run, surrounded by the natural beauty of the park.
We've teamed up with FLYE Fit to put together this guide and to supply us with their expert fitness tips to help you make the most of your run. We decided to map a route through Phoenix Park today as not only is it the biggest park in the country, it's also a really popular destination for runners with most of the city runs and marathons taking place here
This week personal trainer, Kristian Breen, of FLYE Fit gym has put together the most common mistakes that a runner can encounter, so try to avoid these for a safer and more pleasant running experience.
Mistake 1
Stretching Too Deeply
Although it's good to stretch out the muscles after you warm up, you must avoid stretching for too long as you run the risk of tightening the fascia - this is a shrink wrap type of layer that covers the muscle. This can then affect your run making you sluggish and causing you to fatigue sooner. Instead, stick to up to 10 seconds of static stretches.
Mistake 2
Jumping In Too Quickly
If you're fresh off the couch, give yourself enough time to train and prepare the body. The first week is great because your body is fresh from not being active, but during the second and third week, the body starts to break down. Doing too much too soon can lead to common overuse injuries such as shin splints, knee injuries, IT band syndrome, overall fatigue and burnout. So ease yourself in week by week and gradually build up your running time. Fail to prepare, prepare to Fail
Mistake 3
Overstriding
One of the most common injury-causing running form mistakes is overstriding, or landing heel first with your foot positioned well ahead of your body's centre of gravity. Some runners assume that a longer stride will improve their speed or running efficiency, but that's not the case. Overstriding uses up a lot of energy, especially when you have to stop using your heels. It could also lead to injuries such as shin splints .
Instead, make sure that you don't lunge forward with your feet. This is especially important when running downhill. Focus on landing mid-sole, with your foot directly underneath your body with every step. A short, low arm swing is the key to keeping your stride short and close to the ground. Try to keep your steps light and fast.
Mistake 4
Not Using Correct Trainers
I've mentioned this one previously and it is critical to ensure a better and safer experience.
Running shoes are designed to give you a better bounce off the ground regardless of terrain. They contain certain components inside the shoe to minimise friction from the foot to the ground. Using any old pair of shoes will certainly leave you with cuts, tendon pain and also tendonitis- swelling of the tendons in the foot. So get yourself to a running store specialist to get the correct pair of trainers.
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We hope this running guide inspires you to get out in the fresh air this weekend and enjoy a beautiful run in the park aided by our running tips. If you liked this, then make sure to check out our previous routes in Sandymount and Clontarf, which also contain lots of valuable running tips.
All Helly Hansen running gear was provided by The Great Outdoors.
