Top training tips

Nutrition & Food Science

ISSN: 0034-6659

Article publication date: 19 July 2011



(2011), "Top training tips", Nutrition & Food Science, Vol. 41 No. 4.



Emerald Group Publishing Limited

Copyright © 2011, Emerald Group Publishing Limited

Top training tips

Article Type: Food facts From: Nutrition & Food Science, Volume 41, Issue 4

With the running season around the corner, many have already dug out those running shoes in a bid to stick those “new year, new you” resolutions. But the harsh winter so far and overdoing it over the festive season will no doubt have taken its toll and running must be approached with care and vigour in equal measure if you are to make it to the finishing line in good shape and injury free. With this in mind, leading specialist medical sports company, Neo G, is urging runners to follow some simple steps before they hit the streets to shed those extra pounds:

  • Warm up slowly. Stretching properly is one of the most important things to remember in any running program.

  • Cold weather. This can be especially hazardous and naturally, warming up those muscles takes longer if you are training outdoors.

  • Icy roads. Runners need to be extremely careful on roads and pathways that appear free of frost as black ice is a very serious.

  • Build up. It is extremely important to build up to running slowly and carefully and not to overdo it at first.

  • Walk. If you are new to running and feel you may be overdoing it, do not be afraid to walk for a while. Walking at a brisk pace is very good for building up and can be effective at burning calories and keeping your body warm.

  • Breathe. When running in the cold your airways can become constricted. Simply hold your breathe for one second longer and special airways will be opened up in your lungs to help them work more efficiently in the cold weather.

  • Avoid ankle injury. To help avoid ankle injuries avoid running in the dark where obstacles cannot be seen.

  • Avoid getting cold. Your body temperature will reduce rapidly once you have finished a run, to avoid your muscles cramping up ensure you walk briskly for five-ten minutes at the end of your run.

  • Wear correct shoes and clothing. Different seasons require different clothing. In cold weather conditions wear several light thermal layers.

  • Eat properly. By eating regularly and sensibly you will find you have more energy. Avoid skipping meals and try to leave at least three hours before your run after eating to avoid stomach cramps (e-mail:

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