Well Fit | Running for Results
It will come as no surprise that the number of new runners has risen since the start of lockdown. According to fit-tech leaders Garmin, on April 14th, there were approximately 50% more outdoor runs recorded in the UK than there were on March 9th. Gym-goers who would usually get their cardio kicks on a cross-trainer utilised the government approved exercise to keep their endorphins flowing, whilst others went in search of local footpaths to escape the four walls of their ‘home office’ and clear their heads.
Importantly, with the current threat of Covid-19, research shows that running for up to an hour at a moderate intensity strengths your immune system, by accelerating the circulation of protective cells. The increased transportation of nutrients around the body has complexion boosting benefits as well, flushing out waste products for clearer skin that has that distinctive runner's glow.
If you’re hooked on your new running habit but need some help making the most of its health benefits, Divan Kombrink, Head Trainer at Khera-Griggs Cleanse Clinic at Urban Retreat, is here to help. From staying injury-free to the best foods for fuel, Divan has answered our (muscle) burning questions…
Strength training is a key ingredient for running form and endurance, could you recommend some at-home exercises to help us reach our running potential?
Muscle strength is a massive part of running and running long distances at consistent pace. One of the most important muscles is the VMO (vastus medialis oblique). Straight leg raises are a great way of targeting this muscle. Sumo squats is another. Lunges are a great way to get good muscle balance between hamstrings and quads. Always aim to fatigue these muscle in 10-12 reps.
For those of us increasing our running mileage, what are the best ways to prevent injury?
The best way is to make sure you leave enough time for recuperation. Ice baths are a great way. Lots of stretching and foam rolling really work but the most important, key aspect is to gradually build distance. Aim to increase distance every 14 days with a shorter fast run between those weeks.
Is it possible to keep pushing towards our fitness goals with a running programme?
Depending on your goals, interval training is key to move forward. When you mix aerobic and anaerobic you will progress quickly. Sometimes less is more with running, people make the mistake of running without purpose. An effective training programme will include different types of workouts with varying duration and intensity, spaced out so that you have time to recover. This means that some runs should be short and intense, some long and light, some can even be long and tough. Don't just add miles to your legs without any specific training.
If I can complete my running route quite comfortably, how can I improve my pace/challenge myself?
Always time yourself. I find running at a certain pace and going for as long as you can at that pace should be faster than your race pace. When you can't keep it up rest a bit and start again at that pace. It will become more interval training towards the end of your session, but you will get better at tolerating lactic acid in your muscles. Always train faster than you will run. The best way to train is to always aim to run negative splits, the second half should be faster than the first half.
What and when should we eat to best fuel our bodies for running?
The type of fuel depends on your body nutrigenetics. A decent slow releasing carb before your running session is key. Then make sure your electrolytes are well managed, a banana just before a run works for me. I am also a fan of peanut butter pre-race.
What is best time of day to run to maximise health benefits?
This is a great question because both morning and late afternoon runs have different positives. Running in the morning will increase your metabolic rate for the rest of the day and have a positive effect on your state of mind and mood which can fight depression. Running on an empty stomach might also increase the fat burning effect which will help aid weight loss.
Doing evening runs will maintain a healthy blood pressure and also help to build muscle. Overall I would lean towards morning runs for the metabolic advantages.
Could you explain the importance of fascial release and stretch? What are the best accessories to help with this?
Soft tissue management is very important, a foam roller is the answer to this. Make sure you roll regularly. Using a tennis ball is also effective, target the sticky points but don't add too much pressure, it should be manageable.
Could you give us a quick guide to buying the best running gear, from trainers and socks to trackers and protein shakes?
Shoes are important, but you need to understand what your foot biomechanics are. Whether you have a flat foot or high arch, you need to buy a shoe that supports that. ASICS do really good support ranges, Kayano is my preferable choice.
When choosing a sock never buy socks that are too small. You don't want to compress your foot inside the shoe. If it's too tight you will sometimes find your feet burn in the shoes which is due to friction of a tight sock and your foot moving inside your shoe.
Always run with a heart rate monitor so you can see what you’re doing and when to push. Suunto and Garmin are the best brands for this in the upper end of the market.
In terms of protein shakes I'd look at the recovery nutrition, what your body needs after a workout. Generally, the higher in oxidants and carbohydrates the better. Below is my full guide to protein powders…
While it’s safe to drink protein shakes, there can be a few risks from drinking them. It's important for an individual to understand why they need the additional protein and also making sure the quality of their protein powder is good – this requires some research.
There are many protein powders on the market that contain toxins and heavy metals. You need to check what's in your protein, especially if there are any traces of lead, arsenic, mercury, etc. Not all proteins do contain these elements so it's worth checking what's in yours.
Another ingredient to look at is the sugar or added sugar content. When consuming protein if you add too much powder to your shake the body will store the excess as fat. If there is too much sugar, it may also lead to sugar spikes which is generally bad for anyone at risk of becoming diabetic.
Whey protein is very safe to use. However, it’s important to understand that you can have too much protein which can put tremendous amount of stress on your kidneys. It's important to use protein powder in conjunction with a healthy diet and not use it as a meal replacement.
Generally, women should aim for RDA of 46 grams per day and men RDA of 56, but this also depends on individual body weight.
I would recommend having one protein shake a day after your workout if you work out daily. Generally, when you do resistance training the muscle will benefit from the protein in order to recover and build in size.
Powders that have a higher protein content will be for muscle recovery and those with higher carbohydrates will aid in growing muscle size.
Adding water to your protein intake is very important to help with not overloading the kidneys.
Well Worn | Suunto
Precision made in Finland, this Suunto sports watch comes in five colour ways inspired by Nordic nature. With personalised adaptive training guidance and holistic 24/7 activity tracking including step count, sleep quality, stress, and recovery, the Suunto 3 works in harmony with your life. Committed to protecting the environment and preventing pollution through responsible design, operation, manufacturing and delivery, Suunto meets our WELL CURATED criteria.