Essentials any runner should know

Running Style
Good posture will give you a better running style. Don’t slouch, but push your hips forward slightly. Try to keep your body movements in the direction you are running. Your shoulders should stay relaxed, with thumbs resting lightly on partly clenched fingers. Do not worry about your stride length, especially as over-striding (taking very long steps) can be a considerable waste of energy. You feet should land below your centre of gravity. Relax when you run – you’re not trying to fight your way out of a paper bag.

Breathing
Firstly remember to do it! Always!!

Being serious your breathing rate will increase when you exercise. Try not to think too much about this and do not try to control it too much as your body is very good at selecting a sensible breathing pattern for your intensity of work. As you exercise, your body requires more air as it needs to get more oxygen to the working muscles. You should maintain a pace where your breathing is comfortable. If your breathing becomes very laboured it probably means you’re working too hard. Back off and relax a bit more.

Stretching
From your early teens your body starts to lose flexibility.
By stretching you reduce the risk of injury and increase your range of motion – this means you can run more efficiently. Ideally you should stretch lightly for 5-10 minutes before running and then stretch some more after running. When you are still warm from training you have a greater range of movement and this is where you can increase flexibility. Before running stretch for 10-15 seconds twice in each position. Afterwards, hold stretches for 20-30 seconds.

• Hamstrings: These are the muscles at the back of your thigh. Place your left heel on a bench or something of similar height. Lean your body towards your raised foot. Keep your chin up and your back straight. You will feel the stretch in the back of your left leg. Hold this position for 20 seconds, then change legs. Repeat three times on each leg.
• Calf muscles: Put your hands on a wall. Keeping your heels on the ground, lean forward from the hips until you can feel your calf muscles stretching. Hold the position for 20 seconds, release then repeat three times.
• Quadriceps: These are the muscles at the front of your thigh. Using something for support if you need to, take hold of your ankle and pull the heel of that leg up against your backside. Hold for 20 seconds then change legs repeating three times.
• Groin muscles: Sit on the floor with the soles of your feet touching. Holding on to your feet, press your arms out against the inside of your thighs. Hold the stretch for 20 seconds, relax then repeat three times.

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Nike Air Pegasus The Pegasus is the best selling cushioning shoe of all time. Great cushioning and a stable feel for a neutral shoe. Good protection and enough responsiveness for when you want to push the pace. A well designed outsole means the shoe is suitable for running on varied terrain too! Mens | Womens

Adidas Supernova GCS adidas's top support shoe is their ground breaking GCS and it's a cracker. The GCS system deals with impact forces and starts controlling pronation from the moment your foot hits the ground! There’s adiPRENE+ cushioning for even more protection – a great ride. Mens | Womens

Nike Air Vomero Designed to bring all the benefits of Nike’s legendary Air cushioning and the Control At Origin technology that gives comfort from the moment your foot hits the ground. But the shoe also gives the freedom of allowing the foot to move naturally giving a beautifully smooth feel to the shoe.

Nike Air Zoom Percept A women's shoe combining of the principles behind the Pegasus and Free (the Nike shoe designed to train your foot to work more naturally). But there’s extra cushioning and stretch panels in the upper to make the overall feel a real delight.

Adidas Supernova Cushion This is a shoe that gives great cushioning whether you are running the miles on the road or on the treadmill. The shoe is also spot on for when you want to push the pace. Mens | Womens

Nike  Air Structure Triax Great cushioning comes from Air units in the heel and forefoot plus a PU 'Crash Pad'. Then for support the Structure Triax has a combination of features including medial support, specially placed flex grooves and forefoot WARP. Mens | Womens

Adidas Response Cushion Highly effective running shoe that shows why the Response range has been a 'go to' line for runners for years. Mens | Womens

Adidas Response Extra A new Response shoe that includes cushioning from adiPRENE and adiPRENE+ and adidas' Pro-Moderator system to guide your foot through it's correct movement. Mens | Womens

Adidas Nova Cushion A great shoe at this price! Good cushioning and protection with a smooth feel to the shoe. Mens | Womens