Runner’s ideal warm up routine?

stretchesI believe proper warming up is essential for runners of all levels. 

So why should you warm up in the first place?

The rewards of regular and effective warming up are countless. Here are just a few:

  • Boosting your blood circulation which means carrying more oxygen to your muscles
  • Minimizing the chances of injury
  • Enhancing the activity of your neuromuscular pathways in order to become fully prepared for exercising
  • Allowing your joints to move freely and endure any stressful impacts

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The Truth and Myths about stretching

stretchesA really interesting article I found and thought I would share

Within the running community, nothing is more likely to open up a hornet’s nest of a debate than stretching. It is the running world’s archetypal “old chestnut”.
Should people stretch before they run, or after they run? Or both? The scientific evidence seems to be conflicting and everybody with a love of running seems to have an opinion. So who do we believe? Or should we simply trust our instincts? One thing is certain: the traditional view that stretching should be a compulsory part of a runner’s routine is being increasingly challenged…

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Sodium for Runners

sodiumAs athletes, we are well aware that we lose salt in our sweat. It stings when we get it in our eyes and we can taste it when it ever-so-gently drips onto our lips. Our sports drinks boast that they provide electrolytes, including sodium of course. So are we getting enough? How do we know how much sodium is required? And is it possible to damage our bodies with a sodium overdose?

With hypertension (high blood pressure) on the rise in our country, as a Registered Dietitian, I am often stressing the importance of reducing sodium intake, which is of high priority for most Americans. However, low sodium levels are just as dangerous as high sodium levels. Runners need to be especially aware of this, as well as anyone that exercises regularly. Salt plays a role in numerous physiological aspects that relate to running performance, including working with potassium to maintain fluid balance, preventing cramping and hyponatremia (an abnormal level of sodium in the blood caused by excessive water diluting the sodium outside the cells.) Hyponatremia is particularly a concern for athletes exercising for more than four hours—which means the greatest risk for runners participating in marathons, ultramarathons and triathletes. Common symptoms of hyponatremia are confusion, fatigue, headache, muscle cramps, nausea and bloating. Severe complications can include seizure, coma and death. As you can see, it’s clearly a serious condition and runners should constantly take preventative measures to avoid it.

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10 Vegetables to gain more Stamina

cartoon-food-pictureThis one has been been requested by DH – hope it helps

In today’s fast paced world it is not very uncommon to feel depletion in energy levels as the day progresses. So it’s very important for everyone, whether you have an athletic or normal build, to enhance body stamina without increasing body bulk.
Eating a well balanced diet and taking proper sleep are natural ways for boosting energy. Following is a list of stamina increasing, healthy and nutritious vegetables whose regular intake yield long term benefits for us runners, and people of all genre alike.

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Food for Thought on Injuries


We are all prone to an injury now and again, but, as runners we are renowned for ignoring those ‘niggles’ and running through them until its too late, I’ve been there and got the T-shirt

On discussion with one or two fellow Harriers I thought I might put a few thoughts of advice together;

Don’t ignore your niggles

if you have an injury e.g. calf (gastrocnemius muscle) or achilles REST – this is one of the hardest things to do 1 -2 weeks depending on injury

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Injury Prevention – South Staffs Athletic Network

An Injury Prevention presentation evening is due to take place this Monday – 26th July at Tamworth Athletics Club.
It’s FREE just email me so we know you are coming!
The evening will include; An initial presentation – 45 – 60 mins Covering Injury Prevention and Optimising Performance. Including common foot problems, their prevention and cure . Questions & Answers – 15 mins. Then 30-45mins – Workshop & Free Consultations re injuries/problems with two Sports Therapists and Podiatrist.

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Speed Work

Hello All, We are currently investigating the possibility of doing some speed work on a track in addition to the club night runs. Please note these sessions will not be…

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