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Photo: Shannon GreerTrain your arms too Hit the gym to strengthen your arms. Strong arms will propel you forward, and help you run faster and stronger on flats and uphills. Swinging your arms doesn't waste energy. In fact, not moving your arms will lead to high shoulders and stiff muscles. 
Recover with
a run It sounds like a contradiction, but to recover from a long, hard run, go for an easy run the next day. You'll be able to run faster on your hard days and also lower your risk of injury. Make sure you slow down your pace; feel like you're storing energy rather than wasting it.
Photo: Patrick Mccarthy
Let the pace come to you
Go easy on yourself. Don't check your watch when you reach that bus stop and think, I'm usually here 10 seconds faster. That will make you run faster and disrupt your pace. It is okay to do some runs slower than others and let the pace come to you.
Photo: Roni Ramos
 
Photo: Steven SimkoEat on the run Drink fluids and eat a few hundred calories in the first 30 minutes after your run. Pick foods with protein and carbs; protein enhances the absorption of carbs. If you're running in a place where food isn't available, bring a packet of energy gel with you.
Get a good breakfast
A good breakfast fills you with key nutrients to start the day right - and keeps you energetic throughout the day too.  
Make the smart choice
Full of natural goodness, California Raisins zest up your meals with fibre for a well-rounded diet. If you've never been a dried fruit fan, give California Raisins a go and we predict that you'll be pleasantly surprised. 
Enjoy a guilt-free treat
Here's a delicious and easy way to enjoy Marigold Low Fat Yoghurt - on your salad! 
Hydration tips brought to you by the winning formula
Sports drinks like H-TWO-O can help you perform better. Find out how. 
Your Running Companion
As you increase your training load or run more regularly, there will be more stress on your leg joints. To help reduce stiffness and prevent running injuries, you need to increase the lubrication and cell membrane fluidity in your joints, and the range of motion of your joints. 
Tips for Preventing Injury in Runners
The repetitive nature of running can result in overuse injuries. While each runner is unique, with different injury risk factors. |
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