11 brilliant life hacks that will help you to run for longer

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    Whether you’re running around the park or hyping yourself up to compete in the Great Run Series; sometimes we all need a little help.

    Running, like most sports, can be more intimidating than the actual reality. New sponsors Duracell have invented unique methods to motivate their runners to finish the Great Run races, and there are hundreds of ways you can help yourself run for longer.

    If you’re desperate to prove to yourself, your friends and your family that you can get fit by running then here’s a couple of helpful tips to point you in the right direction:

    1. Thumbs up away!

    To start things off, you need to master a running style to maximise your potential.

    Alberto Salazar is a man who knows a thing or two about running. The marathon expert once said that if you run with your thumbs up you will strain the muscles in your forearm, then your legs, then… well, then you’re not doing so good.

    Who knew thumbs could be so annoying?

    Basically, Alberto says you should run with ‘lightly-curled fists’ instead.

    11 brilliant life hacks that will help you to run for longer
    Salazar, in the middle, showing how you should never run… (Picutre: Getty)

    2. Stop stretching before you run

    You’ve got your headband on, you have matching sweatbands and you’re psyching yourself up to get out there and run – what next?

    ‘Wait! I must stretch out to make myself all limber like they do in the Hollywood films!’ you say with some excitement.

    Wrong.

    The iconic image of people touching their toes is simply, quite simply, the wrong way to go about things. It’s true, even science says so. 

    Instead, what you should be doing is a technique call the ‘dynamic warm up’ which looks a bit like this:

     

    3. Sole comfort

    Finding the right pair of running shoes can be imperative to your enjoyable running experience… but it doesn’t end there.

    You might find a snazzy number that makes you look and feel the part, but there are more ways than that to make sure your feet are happy.

    Feet can be weird sometimes. Some are big, some are thin and some have a big toe that doesn’t enjoy being squeezed into running shoes.

    Pick a way to tie your laces so your feet can breath:

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    The Duracell ‘Running Bunny’

     The Duracell ‘Running Bunny’ pacemakers appear at each race, helping runners to pace their race to perfection and ensure they hit their personal best.

    4. Lick yourself

    Just for fun.

    Only joking.

    One thing you always need to wary of when running is keeping hydrated, you’ll find your experience far more enjoyable if you’re not seeing oasis mirages as you race home.

    After, or even during a run give yourself a cheeky lick to see how dehydrated your are – the more salty, the more you need to stop and drink some water.

    Probably best not to let too many people in public see you licking yourself, though. You may get some interesting looks:

    Weird

    But seriously, you should do it.

    5. Make the perfect playlist

    No, that doesn’t mean the best 90’s pop tunes you can find.

    Great Run Series 2016

    During the 12 races of the Great Run Series, the 180,000 runners that compete annually will benefit from greater motivation and encouragement thanks to Duracell and its iconic running bunny.

    Dr. Costas Karageorghis, a man considered a leading expert on the psychology of exercise music, once said music should be considered as ‘a type of legal performance-enhancing drug’ – and I don’t think he’s talking about The Spice Girls.

    Basically, make running playlist with tracks that have more than 120 beats per minute to boost your mood.

    Jog FM, is good for the much-needed motivation:

    Screen Shot 2016-08-16 at 13.54.34

    6. Set the pace

    It is easier to keep running for longer if you set a steady pace – fact.

    Additionally, measuring your pace and steadily trying to increase it can be a great way of motivating yourself to push further.

    There are a whole host of apps and fitness watches that allow you to see your pace as you run, and most running machines allow you to set the speed based on a km/h or m/hr pace, rather than a speed (a great way to experiment with changing up your pace).

    Additionally, some of the world’s leading events are taking motivational techniques that step further these days. Take, for example, the Great Run Series, the organisers of which are going the extra mile this summer.

    New sponsors Duracell have invented unique methods to motivate their runners to finish the race. There will be Duracell ‘Running Bunny’ pacemakers at each race to motivate runners and helping them to pace their race to perfection.

    201600615 Copyright onEdition 2016 ©

    A Duracell ‘running bunny’ pacemaker

    Rocky

     

    7. Prevent shin splints

    When taking up the decision to get fit, a lot of people go hard from the offset and try to get in as many miles as they can – breaking barriers and pushing themselves through ‘the wall’.

    Pacing yourself and setting manageable targets is key; but injuries can still happen.

    Shin splints is one of the most common problems for runners who are putting in the extra miles. The key is strengthen your calves, ankles and feet so your shins don’t bare the brunt of the force with these simple exercises.

    I mean, nobody wants this, do they?

    Yikes.

    Also, you can ‘draw the alphabet’ with your feet to exercise your shins.

    8. It’s all up hill

    If you’re not Rocky Balboa and have to swap the steps of Philadelphia for the treadmill of your local gym, fear not.

    Although the idea of running on a treadmill isn’t particularly inspiring, there are ways to make it more beneficial to your challenge.

    Adding just a one degree incline to the machine makes your experience far more comparable to the conditions outside and you’re hardly going to notice it.

     

    Treadmill

    9. Stay within your limits

    Building fitness is all about setting yourself goals, beating those goals and setting new ones.

    Don’t feel obliged to push yourself over the limit. It is OK to take short breaks and walk.

    One study claims that if you can’t talk in full sentences then your heart and breathing rates were higher than their target aerobic zones.

    Of course you should always strive for better but, if you keep persisting, you will improve.

    RIO DE JANEIRO, BRAZIL - AUGUST 14: Usain Bolt of Jamaica competes in the Men's 100 meter semifinal on Day 9 of the Rio 2016 Olympic Games at the Olympic Stadium on August 14, 2016 in Rio de Janeiro, Brazil. (Photo by Cameron Spencer/Getty Images)
    Be chilled, like Usain. (Picture: Getty)

    10. Food

    You don’t need to go crazy, sometimes a short run in the morning you won’t need much food and you can focus on keeping hydrated.

    Everybody is different.

    #PowerBoards

    Things are getting technical at the Great Run Series this year.

    Supporters can cheer runners on with editable Duracell #PowerBoards for them to write their own inspiring messages, maybe even be made famous by Duracell UK on social media.

    Take some time and figure out which foods fuel your body, arrange a personal food plan.

    If you’re going to attempt something more challenging like the Great North Run, a general and basic rule of thumb is to eat something with carbs an hour before running and replace it again with something similar with protein afterwards.

    Eating gif

    11. Stay practical

    And, once you’ve proven your friends, family and loved ones wrong in your pursuit to take up running, make them think you’ve lost the plot completely when you arrive home.

    Now you know all the secrets to running you’ll be working up a sweat in no time so, when you get home, save yourself some laundry and jump in the shower in your running gear to save stinking out the place.

    After all, you’re and expert now, you can do anything you want!

    Not anymore!

    Duracell is an official partner of the 2016 Great Run Series and is helping UK runners go for longer by unlocking their own power within.

    During the 12 races of the Great Run Series, the 180,000 runners that compete annually will benefit from greater motivation and encouragement thanks to Duracell and its iconic running bunny.

    The Duracell ‘Running Bunny’ pacemakers appear at each race, helping runners to pace their race to perfection and ensure they hit their personal best.

    Nothing helps you go for longer like motivation, so at each of the Great Run Series legs, supporters can cheer runners on with editable Duracell #PowerBoards for them to write their own unique inspiring messages, and maybe even be made famous by Duracell UK on social media.

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