8 Top Running Tips to Get You Pounding the Pavement Tonight

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Running Tips Lily Aldridge
Photo: Courtesy of @LilyAldridge

Now that you know the best places to run in Dubai, it’s time to learn some crucial tips before you hit the track. Savoir Flair spoke to Nike’s Head Running Coach in the Middle East, Tom Woolf, to get his advice on how to start running and what you should be doing to make the most of every session, whether it’s a weekend jog or a sweaty sprint session.

Read on to find out how to maximize your running power and to get motivated to pound the pavement tonight.

Agility

Always warm up dynamically. Throw in hops, skips, lunges, jumps, leaps, and bounds. Move forwards, backwards, and sideways before every run. Think: light feet!

Strength

Be sure to do at least one strength session each week. These can be body-weight exercises initially and then build up from there. Aim for large compound movements such as squats, deadlifts, lunges, push-ups, and pull-ups.

Speed

Run less distance, but run faster. It’s relatively easy to trudge along for ages, but you don’t really achieve anything apart from sore knees. Focus on the quality and tempo of your running and keep your weight forward, on your toes. Aim to do 3 x 1km at a slightly faster pace, rather than a 3km jog.

Durability

Always foam roll before and after each session. If you sit at a desk all day, keep a foam roller at work and roll every hour or two. It will keep you strong, supple, and injury free!

Nike Trainer Running Tips
Photo: Courtesy of @NikeWomen

Endurance

Aim to do one endurance session each week. You should aim to improve five percent in either distance, time, or speed every week. Don’t focus on anyone else, just focus on bettering yourself as an athlete.

Recovery

Always have a clear day off each week during which you are able to fully recover. Throw in a pool recovery session if you can. Have fun, eat cake, and celebrate life and the hard work you have put in all week.

Don't Over-Train

There is a huge temptation to hit your body too hard, and you’ll end up breaking down. Build up step by step. Lay strong foundations with a mix of speed work and light recovery runs.

Flexibility

The key to staying injury free is staying flexible, so throw in a yoga session at least once a week. If you don’t want to go to a class, look up the yoga sessions on the Nike Training Club App for free.

It’s sometimes really difficult to feel like you are achieving any real progress when you get into your running, so use the free Nike+ Running App to measure your performance and track your progress.

Tag @NikeCoachTom on Instagram when you share your workout and to ask any questions.

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