A-Z of running
Oliver’s A-Z of all things running…..
- Arnica
- It is an anti-pain remedy and anti-inflammatory. Rowing the Atlantic without it would have been a cardinal sin. Likewise with the 777 challenge. Can be bought in any pharmacy.
- Block training
- Don’t just stick to running for your training. Non-impact workouts like cycling cross trainer or rowing machine help cardiovascular fitness and give your body a break.
- Cycle
- Forget public transport. Rain or shine, jump on your bike. Its free cardiovascular training, quite literally, in the bag.
- Donations
- I am raising money for Kids Company; Donation page on Just Giving. Choose a charity that is close to your heart, set up your own Just Giving page, and ask one and all to donate to your cause.
- Enjoy
- It’s all down to your state of mind. But relax and enjoy it. It’s fun and enjoyable – all depending on your state of mind. Change if you have to.
- Free
- running outdoors is obviously free. It’s the new credit crunch form of exercise.
- G-Trainer
- It’s a specialist running machine that simulates weightlessness and is used to improve performance and to continue training through injury. It’s been one of my key training pieces of equipment. The only publicly available one outside of USA is in Clapham.
- Hot Bikram Yoga
- I go 3 or 4 times a week and my flexibility has improved beyond realms. It helps to strengthen my core and stablilise my body. Hot Bikram Yoga is where I go.
- Ice baths
- After a run of 90 mins or more, take one. It helps to break down the lactic acid, a chemical waste product formulating in the body after excessive exercise. It makes the muscles feel tired and lethargic – which is the last thing you need with the deadline so close.
- Just do it
- Kg.
- The heavier you are, the more impact on your joints. Be mindful of this. The Bikram yoga and nutrition will help.
- Lazy
- Don’t be. When you need to get that newspaper or pint of milk from Tesco, walk or bike there. Every little helps.
- Mileage
- Think about a realistic end goal for the day, train hard and smart for that goal, and come join me on the day.
- Nutrition
- Plenty is written up on this, so I won’t go into great detail. Go do your own homework, Google it. Read a magazine. But find what works for you and be disciplined. Sugar is a big no no, so next time you get offered a jam donut, think again. In Lehman’s terms, it’ll make you tired and fat.
- Orthotics
- These are specially made inserts for your trainers and are designed either to support already offered in anti-pronation shoes, or to give the foot all the support it needs in a relatively strong neutral shoe.
- Possible
- It’s the new impossible.
- Quiet
- Quiet your mind when you run. And when the chatter comes back straight away, come back to being mentally quiet. Try it. You might like it. Again, again and again.
- Running
- Of course!
- Stretching
- One of the most important things with impact sport. Running is the daddy of impact sport. And this will help prevent niggles and injury. Pay special attention to the hip flexors, glutes, IT band and calves.
- Training
- Set your own training schedule, be disciplined and stick to it. But don’t overdo it and get injured straight away. You must build up the mileage gradually. Remember that a rest day can be as important as a training day.
- Underwear
- choose carefully, as you don’t want the wrong kind rubbing against skin and causing rashes and sores. Think about buying an anti-chaffing stick. It’s better than Vaseline as it lets the skin breath.
- Vitamins and supplements
- I am taking Vitamin C, Green tea, Pure Fish oil, Advanced Antioxidant Formula, Lipoid acid and whey protein. Any increase in training is a shock to the body, lowering your immunity leading to aches, injuries, colds, fatigue and depression – a collection of symptoms knows as over training syndrome. Now you know about it, don’t go complaining to Uncle Geoffrey about it.
- Water
- Drink plenty of it, especially after running as it helps to flush out the lactic acid. And with longer runs of 60+ mins, add electrolytes to the water to replace the lost sugar and salts. I made the mistake early on of not doing this. So you don’t need to.
- X-ray
- Let’s hope none of us need to have one in the next few weeks!
- Your shoes
- Get proper running shoes. Even think about getting professionally fitted out. Most good running shops will film you running, check out your level of pronation, and put you in the most important piece of kit you can buy.
- Zest
- You’ll need plenty of this