Freeletics was created with a no-excuse concept in mind. The bodyweight-only programmes can be completed from the comfort of your own home or in your local park – eliminating the need for expensive gym memberships. Thanks to the success of the Freeletics workout routines, the brand has now branched out into the world of running: offering an app with individually tailored training programmes. We spoke to the Freeletics Running team to find out their top tips to mixing up, and boosting, your running.
Tip 1: Have an energising snack after your workout
Taking care of your body after a workout is just as important as giving it your all when you train. Nourishing your body with a good combination of nutrients such as carbohydrates and vitamins will help you feel energised after your training session. Adding protein and essential fatty acids will also help to optimise your recovery.
An easy way of getting this combination is making a quick homemade oatmeal and banana energising snack with the following ingredients:
- 250g cottage cheese
- a little grated ginger
- 2 tablespoons of oatmeal
- 1 teaspoon honey
- ½ tsp cinnamon
- ½ tsp turmeric
- 1 banana
- 1 teaspoon flax oil or coconut oil
Mix all ingredients in a bowl, top with sliced banana and snack away.
Note: Vegans should use a high quality soy products instead of cottage cheese and maple syrup instead of honey.
Tip 2: Skip the “Pasta Party”
Many people love to have lots of pasta before a run, under the hope it will give them fuel for the session. However, there are better options than having pasta with tomato sauce. All you need the night before an early morning run is a balanced meal. Having fish, with steamed vegetables such as peas, carrots and broccoli, and carbohydrates in the form of potatoes or brown rice, will be much more nourishing than pasta.
Note: Vegans can consume a vegetable protein component, such as tofu or tempeh, instead of fish.
Tip 3: Skip energy drinks for a juicy water
Soda and energy drinks are not optimal for your performance. These drinks often contain too much sugar which will cause your blood sugar levels to spike up, leaving you with a powerless period soon after.
Instead, you should use a juice/water mix with the ratio of 1:3 and add a small bit of salt for every 0.5 litres.
Tip 4: Change your running routine and become the insider of your town
If you run the same route again and again, your body will get more used to this type of training, making your workout less effective over time. Break the routine by changing your running route. Not only will it make training more interesting as you explore another journey, but it can also build strength and endurance as it targets different muscle groups. This is especially true if your route involves off road paths and elevations.
Tip 5: Take it to the playground
Obstacle races and workout areas are a great way of building your physical and mental strength. Completing a run through a park or large playground with walls to climb, hurdles to jump and heavy stones to carry, will challenge you to integrate functional movements such as squats, jumps and pull ups into your training routine. Try to challenge your strength and coordination in a fun and motivating way, and it will help you develop into a more “complete” athlete.
