Hints and Tips

So, you’ve decided to take up running—congratulations! Whether you’re looking to get fitter, relieve stress, or join a welcoming community like the Almondbury Striders, running is a fantastic way to achieve your goals. If you’re not sure where to start, don’t worry—this guide will help you take your first steps with confidence.

Why Start Running?

Running isn’t just about pounding the pavement—it’s a journey toward improved physical and mental well-being. Here are some of the key benefits:

• Accessible: All you need is a good pair of running shoes.

• Flexible: Run at your own pace, whenever it suits your schedule.

• Healthy: Boosts cardiovascular fitness, burns calories, and strengthens muscles.

• Mood-Boosting: Releases endorphins, improving mental health and reducing stress.

• Social: A great way to connect with others through group runs or events.

Getting Started: The Basics

1. Invest in Proper Running Shoes

The right pair of running shoes is essential to prevent injury and improve comfort. Visit a local running shop for a gait analysis to find shoes that suit your feet and running style.

2. Start Small and Build Gradually

Don’t expect to run a 5K on your first outing! Instead:

• Alternate between walking and running (e.g., run for 1 minute, walk for 2).

• Gradually increase your running intervals each week.

Our Bronze group is a great way to get started.  They walk / run around 5 – 6k every Monday and Thursday with frequent comfort breaks, and many of our Silver and Gold runners who have started here have progressed to running 10ks through to half marathons.

3. Focus on Form

Proper running form reduces the risk of injury and improves efficiency:

• Keep your back straight and shoulders relaxed.

• Land softly on your midfoot, not your heels.

• Maintain a slight forward lean, letting your arms swing naturally.

4. Dress for Comfort

Wear lightweight, moisture-wicking clothing to stay comfortable and avoid chafing. In colder weather, layer up with a breathable base layer and a windproof jacket.

5. Warm Up and Cool Down

Always warm up with dynamic stretches (e.g., leg swings, high knees) and a brisk walk before running. Post-run, stretch your major muscle groups to aid recovery.

Staying Motivated

1. Set Goals

Having a goal keeps you motivated. Start with something achievable, like running for 10 minutes without stopping .

2. Track Your Progress

Use a running app or journal to track your distance, pace, and how you feel after each run. Seeing your improvement over time is incredibly rewarding.

3. Find a Running Buddy or Group

Running with others is more enjoyable and keeps you accountable. The Almondbury Striders welcome runners of all abilities, so don’t be shy—join us!

4. Celebrate Small Wins

Every milestone matters, whether it’s your first mile, your first race, or simply lacing up on a rainy day. Reward yourself with something special to keep your momentum going.

Common Concerns for New Runners

1. “I’m too slow.”

There’s no such thing as “too slow”! Every runner started somewhere, and it’s about progress, not speed.

2. “What if I get injured?”

Start slowly, focus on good form, and listen to your body. Rest if you feel pain, and don’t be afraid to take a day off.

3. “I can’t run far.”

Distance and endurance take time to build. Even a 10-minute jog is a great start.

Join the Almondbury Striders!

Starting your running journey is easier with support, and that’s where we come in. The Almondbury Striders are a friendly running club that caters to all levels, from beginners to seasoned marathoners. With regular group runs, training tips, and a strong sense of community, we’ll help you achieve your goals—and have fun doing it.

So, what are you waiting for? Lace up your trainers, take a deep breath, and start your running adventure today. The first step might feel daunting, but it’s the beginning of an exciting and rewarding journey.

Winter has arrived, and with it comes frosty mornings, chilly winds, and the temptation to stay under the duvet instead of hitting the pavement. However, running in cold weather can be an invigorating and rewarding experience—if you’re prepared. Here’s how to embrace those brisk Huddersfield conditions and keep your training on track with the Almondbury Striders.

Benefits of Running in the Cold

Before diving into the how-to, let’s start with the why:

1. Boost Your Mental Resilience: Battling the cold builds mental toughness, which can translate to better performance on race day.

2. Avoid Seasonal Slumps: Running in winter helps you stay active and fend off the sluggishness that often accompanies shorter days.

3. Enjoy the Scenery: Frost-covered fields, quiet streets, and crisp, clear air make winter runs uniquely picturesque.

Top Tips for Winter Running

1. Layer Smartly

Wearing too many layers can lead to overheating, while too few will leave you shivering. Opt for:

• Base Layer: Moisture-wicking to keep sweat off your skin.

• Mid Layer: Insulating but breathable (e.g., fleece or a thermal top).

• Outer Layer: A lightweight, windproof, or waterproof jacket for protection against the elements.

2. Protect Your Extremities

Heat escapes quickly from your head, hands, and feet.

• Hat or Headband: Keep those ears warm!

• Gloves: Lightweight running gloves are essential.

• Socks: Choose thermal or wool-blend socks to avoid numb toes.

3. Stay Visible

With darker mornings and evenings, visibility is crucial:

• Reflective clothing or accessories.

• A headlamp or clip-on lights for poorly lit areas.

4. Warm Up Properly

Cold muscles are more prone to injury. Start with dynamic stretches indoors, or a brisk walk to gradually raise your body temperature before transitioning to a run.

5. Be Mindful of Ice and Snow

In Huddersfield, icy patches can catch you off guard. Stick to gritted paths or trail routes with better grip, and adjust your pace to the conditions.

Staying Motivated in the Cold

Let’s face it—staying motivated when it’s 2°C and drizzling can be tough. Here’s how to keep going:

• Buddy Up: Group running with the Almondbury Striders makes it more fun and ensures you get out there on a Monday and Thursday evening, whatever the weather!

• Set Goals: Train for a spring race, so your winter miles feel purposeful.

• Treat Yourself: Reward post-run efforts with a warm drink, a hot bath, or cozy time in front of the fire.

Post-Run Recovery

Replenish and rewarm as soon as you finish:

• Change Quickly: Get out of damp clothes immediately to avoid chills.

• Rehydrate: Winter air can be surprisingly dehydrating, so drink plenty of water.

• Stretch Indoors: Stretching in a warm environment helps prevent stiffness.

Almondbury Striders: Winter Challenges Await

Embracing winter running is easier with support, and that’s what we’re here for! Join us for group runs every Monday and Thursday evening, explore scenic winter routes, and swap tips with fellow Striders. Together, we’ll tackle the cold head-on and come out stronger (and maybe a little frostier).

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.