| Here are 3 top tips to help you develop your | | | | your way home! Other options include hydro |
| running, firstly, the common problem of stitches. | | | | packs and other similar products which I |
| Stitches are probably the most annoying things | | | | personally find very effective during endurance |
| that you can get when you're running, second | | | | runs! By keeping hydrated you will fight off cramp |
| only to getting cramp (I shall come back to | | | | for a much longer time, but, if you do happen to |
| cramp). | | | | get cramp, my top tip to get rid of it, is to |
| The best method to avoid getting a stitch is very | | | | stretch the muscle in question out, this will help |
| simple, it is this: Simply do not eat or drink within | | | | relieve the cramp! |
| 2 hours of going for a run. If you follow this | | | | My third tip is a great way for measuring your |
| advice you should not get a stitch, you are at | | | | cardiovascular fitness at a high intensity, then in |
| least much less likely to anyway! If you do need a | | | | the future as a monitor for seeing how you have |
| drink, only drink little sips! | | | | progressed! Okay, start off by having a good |
| Okay, when you're running, probably the most | | | | thorough warm up, then the test is this: run as |
| annoying thing you can suffer from is cramp! | | | | far as you can in a 12 minute period, this is |
| Most runners have probably experienced cramp | | | | recommended round a track to keep |
| of some sort during their lifetime and know what | | | | measurements accurate! As you run remember |
| I'm referring to! | | | | how many laps you have completed, when your |
| My second tip is an easy way to avoid this | | | | alarm goes off after 12 minutes, stop where you |
| suffering! Cramp and dehydration go hand in hand, | | | | are and work out the distance you have travelled, |
| so my tip is to keep hydrated while running, | | | | this distance is used to measure your fitness! |
| especially on long runs where fatigue will take its | | | | Less than 1,750 metres is poor. |
| toll! So take some water when you go out | | | | 1,750-2,250 is average. |
| running, if you don't want to carry a water bottle | | | | 2,250-2,750 is slightly above average. |
| while you run, then drop a bottle off half way | | | | 2,750-3,500 is good! |
| round your route, then drink it when you reach | | | | Anything over 3,500 is excellent! |
| half way, then pick it up again upon completion on | | | | |