Keep On Running

  So here's a practical guide Embrace the Power of Fruits and Vegetables: These should form the cornerstone of your diet in the four days before your parkrun.  Aim for a wide variety of colours and types. Excellent Choices: Leafy greens (spinach, kale), root vegetables (sweet potatoes, carrots), cruciferous vegetables (broccoli, cauliflower), fruits (berries, bananas, melon), and salads. Why they help: Fruits and vegetables are rich in potassium, which releases precursors of bases in the bloodstream, creating an alkalising effect. They are also packed with vitamins and minerals essential for energy production and overall well-being. Moderate Your Intake of Acid-Forming Foods: While not entirely eliminating them, be mindful of your consumption of some grains and processed foods.  Some examples of alkaline proteins are oats, quinoa, tahini, tempeh, wild rice, spouted seeds; almonds, chestnuts, peas and sweet corn. Focus on Carbohydrate-Rich Alkaline Options: You'll sti...

  Here is a structured parkrun warmup that you might like to try and adapt to your needs. Total Duration: 10–15 minutes Objective: Prepare the cardiovascular, musculoskeletal, and nervous systems for optimal race performance 1. General Aerobic Warm-Up (5 minutes) Activity: Light jogging Pace: Conversational pace (50–60% of maximum heart rate, or a perceived effort of 3–4 out of 10) Duration: 5 minutes Description: Begin with a slow, steady jog on flat terrain. Focus on relaxed breathing and a natural stride. This increases core and muscle temperature, initiates vasodilation to working muscles, and gently elevates heart rate. Key Benefit: Primes oxygen delivery and energy metabolism without taxing reserves. 2. Dynamic Stretching and Mobility (3–4 minutes) Activity: Series of controlled, movement-based stretches Duration: 30 seconds per exercise (3–4 minutes total) Sequence: Perform the following in order, with smooth transitions: Leg Swings (Forward) Stand near a wall or partner fo...

The Science of Running: Motivations, Withdrawal Effects, and Injury Prevention Why We Run,  Why We Need to Keep Running and Why We Sometimes Get Injured and How to Keep on Running The motivation behind running—especially recreational or endurance running—has been studied extensively in psychology, neuroscience, and sports science. While running may seem purposeless or even masochistic to non-runners, many runners report deep psychological and physiological rewards. Here are some key reasons and research-backed explanations for why people enjoy running: 1. Neurochemical Rewards (The "Runner’s High") Endorphins & Endocannabinoids : Running triggers the release of endorphins (natural painkillers) and endocannabinoids (similar to cannabis effects), which reduce discomfort and induce euphoria. Studies (e.g., Boecker et al., 2008) show these chemicals create a pleasurable state that can become addictive. Dopamine & Serotonin : Regular running boosts dopamine (motivation/rew...