Mark Mitchinson's
Top tips from Kathryn Freeland, Celebrity Trainer
Build up gradually
You should have a structured programme that increases your distances and times gradually – no more than about 10% per week so as to avoid injury. Vary your running surfaces, hard and unstable surfaces for ankle strength and stability and softer surfaces to avoid injury. Beware of running downhill unless you have perfect technique and are used to it.
Always warm up
This will improve your performance and reduce the risk of injury. Aim for 5-10 minutes, start with a brisk walk then some mobilising such as side bends, knee raises, hamstring curls and ankle rolls and then into a slow jog. Avoid static stretches at this stage as they are usually unnecessary, cool you down and can cause injury, they should be done at the end of your running sessions.
Strength training
Alongside your running programme you should also include strength training especially your core, gluteus and quadriceps 2-3 times per week.
Exercises such as: the plank (core); lunges (gluteus and thighs); static squats (quadriceps)
Celebrity Personal Trainer & Managing Director of Absolute Fitness & Evening Standard Top Ten Trainer
