Face The Race! – A Running Guide

Ryan Kelly
Latest posts by Ryan Kelly (see all)

I love running! It’s such an easily accessible activity to do, and yet millions of us choose not too. I believe this stems from the days of high school cross country which, always seemed to be done in Winter – what was that all about?

Anyway, as I was saying, I love running. I’m not one of these keen bean 5am runners, but I do prefer to do my exercise outside. Who says exercise has to be restricted to inside a gym or studio or on a treadmill, going nowhere? Don’t get me wrong, I do think treadmills are a great piece of equipment, but for speed and interval training if you want to do tempo run then get yourself out there!


So for all you new runners here are my top tips:

1. Get kitted out

Ok, so you’re not expected to spend hundreds here, but there are a few essentials to be aware of. First of all, the right trainers are very important. ASICS are great. I would recommend avoiding high street stores and try a specialist running shop which offer a gait analysis. This will analyse your running style and tell you which trainers are the best ones for you. Also, if you’re a night runner like I am then a bright top/vest is highly recommended.

2. Fuel your body

Your body needs fuel for any activity. This is especially the case when running. Make sure you are consuming carbs pre-run (2 hours before). A simple pasta dish with some fruit is absolutely ideal. If you eat any later than this then your body will not have time to digest the food and will leave you feeling bloated, which will lead to a stitch.

3. Stretch properly

Very important, no exceptions! Before and after. Dynamic stretches (not static) before a run are vital. Simple step and lunge, hamstring curls and knee lifts will loosen up those joints and avoid cramp. Static stretches afterwards stretch out all those leg muscles. Hold each stretch for at least 10 seconds, by doing this your muscles will not seize up and will allow you to run on a regular basis injury free.

4. Have a goal

You should have an achievable goal. Find a local race and just enter! What have you got to lose? It’s great experience and really gives you some vital motivation running with other people. You might also find out that you’re faster than you thought! Pick up a Runner’s World magazine to find out about all the races in your area.

5. The Beat

For me, music is the most important factor which can affect performance (aside from injury). Make yourself a playlist before you set out on the road.

Here is my run playlist:

Bangarang – Skrillex
Million Voices – Otto Knows
Heads Will Roll (A-Trak Remix) – Yeah Yeah Yeahs
Call My Name – Cheryl
Gold Dust – DJ Fresh feat. Ms Dynamite
Fade Into Darkness -Avicii
Breakin’ A Sweat (Zedd Remix) – Skrillex & The Doors
I’m A Machine – David Guetta feat. Crystal Nicole
The Key, The Secret – Urban Cookie Collective
Pound The Alarm – Nicki Minaj

Enjoy and run to the beat!

About Ryan Kelly

Over 5 years experience in the fitness industry, Personal Trainer specialising in nutrition and weight management, Aerobics instructor and currenty studying Exercise and Sports Science Bsc at the University of Cumbria.