Hints and Tips

1. Write it down - Find a plan that works around you, your work and your lifestyle and commit it to paper. 

2. One bite at a time - Tackle your plan like you'd tackle a BLT, one bite at a time. Gradually increase your mileage week on week. There's no need to gobble up all the miles at once.

3. Invest in good running shoes - Find a running shop that offers a free gait analysis service. By identifying your running technique, they can help you find shoes that provide you with the right comfort and support and help prevent injury..... opting for a shoe in 'Strider red' may also help you run quicker too!

4. Variety is the spice of life - Incorporate hills, speed intervals and strength training into your plan to help you improve running efficiency.

5. Know your race - Familiarise yourself with the race in advance. All races publish the route (and elevation levels) ahead of race day. This can help you prepare in advance and develop a race day strategy.  Knowing that a slight hill is coming up will help you prepare mentally as well as physically.

6. Pace yourself - Don't be tempted to sprint hell for leather out of the starting blocks. Know your pace and stick to it. If you're planning to run a 10k in an hour, run at a 6km per hour pace and set your watch to give you regular progress alerts.

7. Take it easy - Get a good night's sleep after each training session to allow your body to strengthen and heal. A nice warm bath with some epsom salts, and some chilled music, may help you relax.

8. You are what you eat  - Carb loading should not be used as an excuse to clear Greggs of all their delicious sausage rolls and steak bakes. Eat balanced meals with complex carbohydrates, lean protein, and healthy fats before race day and make sure to stay well hydrated. Stick to sensible portions so that you run, not roll, your way to the finish line.

9. Listen to your body - Ignoring your body's warning signs is like ignoring the "low fuel" indicator on your car dashboard. If you experience any pain or discomfort during training, rest it out.  There's always tomorrow.

10. Enjoy the adventure - During training, make sure to embrace your routes. Listen to nature, observe your local surroundings and have a little nosey inside people's gardens as you run by.

Above all, enjoy the day itself. Whether you run a 10k in 45 minutes or an hour and a half, you'll be covering exactly the same distance as everyone else.  Drink it up, enjoy the crowds and remember to brag about it afterwards with plenty of social media posts - if ain't on Facebook, Strava or Instagram, did it even happen!? 

Pareto, the famous Italian mathematician, developed the 80/20 principle at the turn of the last century. In a nutshell, the 80/20 principle states that '80% of outputs' usually come from 20% of something. So, for example, 80% of all the Strava winning segments in Huddersfield are probably held by 20% of Huddersfield's most dedicated runners.

What's this got to do with running, I hear you ask? Well, put simply, many sports academics are starting to suggest that 80% of all running improvement, including those parkrun PBs, could in fact come from as little 20% of running effort. Now, that's not an excuse to binge watch Netflix with the rest of your time but it is beginning to transform the way many runners approach their training plans; with many runners now looking to do 80% of their training at lower intensity levels and only 20% at high intensity. So, if you make just 1 in 5 of your runs harder than normal you should still see some improvement.  What's more, running more of your runs at lower intensity levels may also have the added benefit of keeping you injury free too.

The principle is backed up by lots of research and scientific data. Dr Stephen Seiler, a top sports Professor based in Norway, studied a group of evenly matched elite runners. Half of the group were given a nine week training plan consisting of a 50/50 split of easy/hard running and the other half told to follow an 80/20 split instead. Although both groups witnessed some improvement, the second group improved their 10k pbs by a whopping 5%.

Keen to give it a go? There are plenty of articles and training plans on the Internet about the 80/20 principle to help you incorporate it into your everyday running.

Always go for the best shoe you can afford, you'll thank yourself in the 'long run'!

Opt for a shoe with a good level of cushioning and support.  Many specialist running shops offer a free gait analysis service.  This will help identify your running style and assist you in finding the right running shoe for you.  

While running has many health benefits, it's not without its pitfalls; some of the more common complaints include:

Runner's trots:  Ah, the infamous runner's trots, nature's cruel joke on those who dare to push their pace. Nothing quite like the urgent call of nature mid-stride to send a runner into a panicked sprint for the nearest toilet or bush. To dodge getting ' the runs ' on your run, try and avoid eating high-fibre foods before you set off, stay well hydrated, and make sure you pay a visit to the toilet before you leave the house. 

Chafing: Friction as you run can often turn your inner thighs into a fiery inferno and result in you waddling like a penguin for days on end.  To avoid the burn, consider investing in some quality moisture-wicking running gear. Whacking on some anti-chafing balm before you set off can massively help too. Products like Bodyglide and Velochampion anti-friction cream can be easily picked up these days from the likes of Amazon. Prevention is often better than cure but , if you do encounter some inner thigh chafing following a run, coconut oil or nappy rash cream can prove a soothing remedy.

Red Nipple: This one is mainly for the lads. Since their running tops come into direct contact with the skin, it can cause friction against the nipples and make them sting for days on end afterwards, especially whilst in the shower. This is particularly true if a running top gets wet whilst out running in the rain or if you get a 'sweat on' whilst on particularly long run. Again, Amazon can come to rescue here too. Nipple plasters from the likes of Mr Nipple or NipEaze are freely available online. Applying vaseline before a run works wonders too.

Discoloured and Missing Toe Nails: Ah, the joy of pounding the pavement can sometimes take a toll on our precious toenails. It's a rite of passage for runners: that moment when you peel off your socks after a long run only to discover that your toenails have decided to bid farewell, leaving you with a rather unsightly gap in your pedicure. To prevent this from happening, ensure your shoes fit properly and aren't too tight (some runners will always order a size up for this very reason), trim your toenails regularly, and opt for moisture-wicking socks (from the likes of sports brands like Danish Endurance), to keep those tootsies happy. As for curing it? Well, there's not much you can do except bid farewell to the departed nail and hope its replacement grows back stronger and more resilient than ever. Ah, the glamorous life of a runner! 

Eating immediately before a run can cause discomfort and stomach cramps.  For this reason, we would usually suggest avoid eating anything before setting off.  A light snack 1.5 to 2 hours beforehand, however, can provide some extra fuel for your workout and may help give you that extra spring in your stride.  Try and avoid anything fatty or high in fibre so that you don't need a bathroom break in the middle of your run; toilets can be hard to come by when you are pounding the pavements of Huddersfield and bushes are not always as secluded as they may seem!  Many runners swear by a small cup of coffee and a banana around an hour before they set off to help keep them running faster for longer. 

Yes.  We recommend stretching before you go out for a run as well as warming up properly.  Stretching beforehand can help prevent injury and improve your overall workout.

Before you set off, try and spend at least 10-15 minutes on dynamic stretching exercises such as lunges, squats and leg swings and warm up with some light running before gradually picking up speed.