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100 Running Tips Part 9

Here is part 9 of 100 tips for runners. We hope you are enjoying this series! We have some great tips again for your this week.

1. If there is no time for running.

When you only have around 15 minutes of spare time to run, then you should still do it.

Running for 15 minutes is actually better than not being able to run at all. To avoid time

constraints though, you should setup a running schedule effectively, so that you no

longer have to postpone many running sessions.

2. The right way to run.

When you are running, you should take note that your heel touches the ground first,

instead of the ball of your foot. If you do it the other way around, or if you let the side of

your foot hit the ground first, it can make you fall and injure yourself. Thus, always follow

the right way of doing it, and always run in a smooth manner.

3. Increasing you mileage.

When it comes to running, one of your goals in it may include increasing your mileage in

each running week. However, you should not go beyond 10 percent when you try to

increase the distance that you can cover. Be conscious about this, so that you can

prevent injuries, which can cause you to stop running

4. Run up More Hills

The best thing about running up hills is that it will really work on your hop strenght and mobilut and your power.

5. Eat Whole Foods

We've talked about eating healtly but try and eat whole foods, you really want to avoid processed food as they are full or sugar, and empty calories and salt!

6. Always Warm Down

A warm-down is important spend ten to 15 minutes jogging, gradually reducing your speed every couple of minutes, and finishing with stretches. Many people dont do tis and end up with muscle soreness

7. Focus On Your Feet

We highly recommend feet and ankle mobilisation prior to running. You can use spikey massage balls or your tune up balls to mobilise the feet. This is so important because if your foot isn’t hitting the ground properly you can develop problems like runner’s knee. There are more bones collectively in the feet then anywhere else in the body. In our Fit to Run Programme we focus on feet in order to help female runners.

8. Breathing

The best way to breathe while running is to inhale and exhale using both your nose and mouth combined. Breathing through both the mouth and the nose will keep your breathing steady and engage your diaphragm for maximum oxygen intake. It also allows you to expel carbon dioxide quickly.

9. Check your shoes on a regular basis

The shoe's structure weakens over time, especially with regular use. Running experts advise replacing running shoes every 300 to 400 miles (482 to 644 km).

10. Join a club

A running club is the perfect way to commit to running regularly. Most clubs have running groups for different levels, including beginners. Clubs are also a great way to find running partners to run with outside of club sessions. Check out our local runners club Ealing Eagles

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@raising_pulses (Rachel Robinson)




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