Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
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Warm-up wins β start your run on the right foot! π¦Ά
When it comes to training safely, one thing's for sure β warm-ups are for winners! Here we share our top tips and strategies for warming up so that you protect your muscles and joints and maximise running enjoyment. There's even a free Pilates warm-up vid too!
We also look at aerobic versus anaerobic exercise, and our head coach, Mike, shares his tips on keeping sharp over the coming summer months.
Don't skip your warm-up; it's an essential part of the training process. Happy running!
RUNNING TRAINING
How to warm up before a run
A proper warm-up isn't wasted time β it's your secret weapon for better performance and injury prevention! The five key elements of a perfect pre-run routine include:
Light jog to get the blood flowing
Dynamic stretches (hello leg swings!)
Foam rolling for tight spots
Quick strides to activate those fast-twitch muscles
Targeted activation exercises for your glutes and core.
Without proper preparation, this stress can lead to injuries such as strains, sprains, or even fractures. A proper warm-up is essential to prevent these injuries and enhance running performance.
The article below contains our guide to warming up before a run for maximum performance. We even include a free Pilates for Runners warm-up video!
Integrating both aerobic and anaerobic training in your fitness routine can boost performance and speed up recovery, making workouts more effective and comprehensive.
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PLANS
4 Week Rotation Training Plan β In Between Races by Mike Gratton
Amy contacted our head coach, Mike Gratton, to ask how she could keep sharp during the summer months between marathon blocks.
Although you must have a rest period after your marathon, Mike shares his insights and advice about training between races in this Ask the Coach article.
"For the next marathon build-up, it is best to avoid a long layoff before starting marathon training from a low level of fitness. It is much better if you can continue with some running to hold your fitness level until you start building up to another marathon block." - Mike Gratton
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βAsics Gel-Kayano 31 - Move your mind with the Gel-Kayano 31's adaptive stability and premium comfort. ββThe 4D Guidance System provides adaptive stability. This helps you experience a more supportive and balanced stride during distance training.
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Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
Tips, inspiration, and a story to keep you motivated this summer from Mike Hi Reader, Howβs your summer training going? I know itβs not always easy keeping up the mileage during these warmer months. The heat, the humidity, the need to adjust your pace β it can all feel like a challenge. But trust me, every drop of sweat and every early-morning start will be worth it come race day. Keep pushing, adapt as needed, and remind yourself that youβre building resilience for the big day ahead. Keep...
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