With the worst of the weather (hopefully) behind us, spring is the perfect time to kick-start your training regime. Whether you’ve signed up for a half-marathon, or you’re focused on hitting your daily steps goal, here are four tips from running coach and personal trainer Rachel Dench that will make it easier and more enjoyable.
Start slow
Returning from an injury or a break in activity over the winter, or taking up running for the first time? Then the best way to start is gradually. While it may be tempting to aim high on mileage, speed or just time on feet, your body will thank you for building a solid aerobic base and developing your endurance. Start short. Start slow. As your fitness improves, you can bring in more volume and intensity, be that speed intervals or a brisker pace.
Focus on cadence
One of the simplest and best things to focus on to improve your running is cadence, measured (by any decent fitness tracker) as the number of steps taken per minute (SPM). To improve yours, find a playlist that follows a specific number of beats per minute (BPM), and try to hit the beat with your steps. For an easy jog, playlists of 120 BPM should do the trick, while 150-180 BPM are better for those speedier sessions. This goes for walking too – increasing your cadence can turn those dog walks into workouts.
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Pro tip: with the Huawei FreeArc earbuds, you can enjoy your favourite motivational playlists (or podcasts, if they’re more your thing) while remaining fully connected to your surroundings. Unlike traditional in-ear buds, the Huawei FreeArc has a unique design that sits on the outer ear comfortably and securely. Open-ear technology allows you to still hear what’s going on around you, meaning you’ll stay aware of pedestrians and traffic without compromising your audio experience. You can control your playlists with intuitive gestures, and when you need to pick up a call, the innovative design minimises wind noise for clear conversations. It doesn’t hurt that they’re stylish too.
Track it
No, not the race track. This is all about logging your daily activity. Writing down (either in a book or on an app on your phone) the time and distance that you’ve achieved is a great way to stay on track and to measure your progress. On those days when your legs are heavy or the kids have kept you up all night, looking over your log and seeing how far you’ve come will be excellent inspiration to get outside and keep your fitness streak going.
Dress for success
Firstly, if you’re returning to running after some time off, make sure your trainers are in good nick. If the outsoles look worn out, it’s probably worth investing in a new pair. As for the rest of your kit, the general advice is to dress as if it’s five to 10 degrees warmer than the actual temperature. Throughout spring, the weather is likely to be changing and unpredictable, so be sure to layer up. A lightweight rain jacket over a moisture-wicking base layer (either a short or long-sleeved T-shirt) is always a good bet.
Make sure that any wearables are sweat- and waterproof, including your earbuds. The Huawei FreeArc are dust- and water-resistant to the IP57 standard – a first for the brand – meaning you can wear them in the rain without worry. They’re also extremely comfortable for short and long runs, thanks to their ergonomic design, and last for up to seven hours (the case holds up to 28 hours’ charge, and 10 minutes is enough to power the earbuds for three hours of non-stop listening).
Get £20 off the Huawei FreeArc at huawei.com until 1 April
