Bookings are now open for this year’s ISEH 5K and 10K run, to be held on Sunday 28 June 2015 in London’s iconic Regents Park. The run is a great way to get and stay active something that has proven health benefits, and which we are passionate about here at the ISEH.
With a choice of either a 5K or 10K accurately measured, flat route, the run is suitable for all ages and fitness levels. If you’re after a personal best, both events feature electronic chip timing. But you don’t have to run, you can walk or jog, on your own or with friends, family and colleagues and enjoy the park's amazing scenery.
Find out more and sign up here.
Get the best out of your run
Want some training advice? Michael Crebbin, senior physiotherapist at the ISEH offers his advice:
- start gently and build up slowly – allow your body to adapt to new loading and training
- vary your training – running on different routes and surfaces will enhance your adaptation and response
- ensure you have comfortable, supportive footwear to train in – avoid buying new shoes too soon before race day
- eat, drink and rest wisely
- combine resistance training with endurance training to enhance your body’s response to exercise
- seek clinical advice at the earliest sign of pain or swelling
- train for the distance, plan your race and race your plan – if you are running the 10k, consider breaking down the event into smaller ‘stages’
ISEH consultant Dr Courtney Kipps offers a few easy steps you can take to reduce the risk of injury and maximise the benefit of your training:
- avoid over-training on hills or stairs, as these are known to contribute to injury
- avoid too rapid a progression in training volume or intensity, and incorporate rest and recovery sessions
- do not try and ‘squeeze in’ missed sessions
- address all injuries properly, even minor ones: seek medical advice where necessary
View our recent web chat with Dr Courtney Kipps on running and getting fit for sport