Alliaya and Andrea share their top ways to improve your own running skills.

1. Track your progress and set goals

“Tracking is a proven motivator,” Andrea says. “I use the Nike+Run Club app, which is really inclusive. There’s a proper community online that you can share your runs with, and on Sundays there’s a mass 5k run that you can ‘join’. The app maps your routes and gives pace breakdowns per mile or km. You can also earn rewards if you any PBs. Having a history of your runs and seeing your progression is really inspiring.”

2. Tune into your mood

“Tune in to how you’re feeling and use that to dictate your pace and route,” recommends Alliaya. “If you’re stressed, you might fancy a long but slow-paced run, while if you have lots of energy to burn, you may fancy a shorter sprint to get rid of all the adrenaline. We can often just do the same things every time we get into a routine, when it’s not what we need.”

3. Have different music for different runs

“Create perfect running playlists for different moods,” Andrea says. “Music can make such a difference to your run, motivating you to go further, faster or for longer. Making varied playlists means you can choose the one that best fits what you want to achieve that day – a chilled-out 10k around the park, or a 5k sprint to beat your PB.”

4. Get the right gear

“Make sure you have leggings with a zip for your keys as well as a sleeve for your iPod or phone,” Alliaya says. “Or you can get tops with pockets in the sleeves for phones, too. If you’ve been carrying your phone or shoving your keys in your shoes, you won’t believe how much easier getting the right gear will improve your runs.”

5. Switch up your routine

“Try different routes, different terrain, running with people, and running on your own,” Andrea recommends. “It’ll keep you interested and engaged – especially if you run in a city which can be quite hard going, what with all the people-dodging. Changing things up can take the chore-aspect out of heading out.”

6. Think about what you eat

“Think about what you eat before you go for a run,” Alliaya says. “I like to run in the morning so avoid eating cereals with lots of milk or drinking too much juice or water beforehand (for obvious reasons). Instead I have a light snack, such as a banana and some coconut water, and then keep hydrated with water during my run.”

7. Always warm down

“People often underestimate the importance of warming down, but it helps your heart rate and breathing return to resting levels, and will help you avoid injury from strained muscles,” Andrea says. “Try 3- 5 minutes of brisk then gentle walking, and 5- 10 minutes of total body stretching.”

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