It’s January – and we all want to be healthy for 2015, but finding the £ to pay for gym memberships and expensive classes can be tricky – which is why we love running so much. Not only does a good ol' jog guarantee great fitness, toned pins and ample thinking time, but also takes us out into the great outdoors as well. We caught up with Nike Master Trainer Joslyn Thompson to discover how we can all (yes, really) finder our runner within.
1. Please can you introduce yourself?
My name is Joslyn Thompson and I have been a personal trainer and sports therapist for twelve years and a Nike Master Trainer for four years. I have competed in many different sports including rowing, running, triathlons, and currently Olympic weightlifting and CrossFit over the years, but running has been a common theme throughout all of these disciplines – I totally love it!
2. Why should everyone start running?
Anyone can run, no matter what their budget or ability level - all you need is a pair of good running shoes and a sports bra.
3. You mention trainers and bras – will any old ones do?
No! Not all trainers are designed for running and it is essential to have running-specific shoes. It’s also about finding a shoe that works for you and your running style. A simple shoe change can prevent injuries that occur when your shoes don’t match your gait (how your foot strikes the ground when you run). Nike stores offer a complimentary gait analysis service so that you can be fitted with the right shoe. I am strict about sports bras too - I cry a little inside when I see women running without any support – it can do permanent damage and seriously inhibit performance. There are so many great bras out there now - The new Nike Pro bra range has a bra to suit every training need and they look fab too!
4. Are there any training apps that you would recommend to new runners?
Health and fitness isn’t just about exercise and food - recovery is key, which is why I try to meditate for 10 minutes daily – The Headspace app offers great guided meditation. I also use My Fitness Pal which tracks food consumption brilliantly. The Nike+ Running' and the 'Nike +Training Club' (N+TC) apps are excellent too. In the ‘coach’ section on Nike+ Running, you can get a full training programme based on your goals. On N+TC you can get a four-week programme, again based on your goals, with training workouts that incorporate runs into your training week.
5. What goals should new runners adopt over the first weeks?
The key thing is simply to start - People can often overreach with their goals, adding too much pressure, resulting in failure – so don’t be too ambitious! Complete beginners could try walking for 4 minutes, jogging for 1 minute and then repeating this 3-4 times. Even as little as 5-10 minutes out of the house is a great start. After achieving this, commit to a plan that is doable. Start with 2 runs per week - enough to make progress, but not so much that by the end of week 1, you are exhausted. 6. How can you stop a stitch from happening? Try not to eat or drink too soon before running and certainly not in large quantities. Also try not to take shallow breathes whilst running. Finally, never increase the intensity of your run too quickly without being warm first.
6. How can you stop a stitch from happening?
Try not to eat or drink too soon before running and certainly not in large quantities. Also try not to take shallow breathes whilst running. Finally, never increase the intensity of your run too quickly without being warm first.
7. When a beginner has established a good running routine how often and how far should they run to maintain good health?
4-5km is a good distance, short enough that it doesn't take up too much time, but long enough to receive a health benefit.
8. How can the problems encountered by new runners be avoided or overcome?
Many new runners expect too much too soon – don’t. Your body will respond to consistency and a good training programme. New runners can often get addicted to the endorphins they feel after a run, and do too many runs too soon, putting too much pressure on an untrained body and resulting in injury. I always tell my clients to respect their body and be patient with the process.
9. Which other sports compliment running?
Remember your body needs to be strong to run – Squats, lunges and other strength work will help and always take the time to stretch, do yoga and foam roll to help your tissues recover and improve mobility. Sound nutrition and sleep are often forgotten, yet are both crucial to progress. 10. Who shouldn’t run? Everyone can run but if you are injured or experience any kind of pain or discomfort whilst running, seek guidance from a sports therapist who can assist you with recovery.
10. Who shouldn’t run?
Everyone can run but if you are injured or experience any kind of pain or discomfort whilst running, seek guidance from a sports therapist who can assist you with recovery.