Born to Run. Tips for Runners

TRAVEL FROM STEVENAGE/BALDOCK Letchworth/Hitchin on some dates

DAY TRIPS

Adult

23 May Wells-Next-The-Sea £19 26 May Stody Lodge Garden & Cream Tea £41 28 May Norwich £21 31 May Southwold £19 8 Jun Whitstable £19 12 Jun Sheringham £19 16 Jun RHS Wisley Gardens £36 23 Jun Broadstairs £19 24 Jun East Ruston Old Vicarage Gardens £36 26 Jun Blenheim Palace Flower Show £33 26 Jun Hunstanton £19 1 Jul Norfolk Broads Mississippi Steamer £32 2 Jul Stamford & Barnsdale Gardens £35 7 Jul Easton Walled Gardens £33 8-10 Jul Hampton Court Flower Show £50 20 Jul National Memorial Arboretum £26 22 Jul Painshill Park £35 29 Jul Kew Palace & Gardens £39 30 Jul Festival of Quilts – NEC £38 4 Aug Cinderella – Matinee £65 4 Aug Norfolk Broads Mississippi Steamer £32 25 Aug Grease – Milton Keynes – Matinee £50 26 Aug Beth Chatto & Green Island Gardens £42 27 Aug Clacton Air Show £19 9 Sep RHS Wisley Flower Show £37 25 Sep Chelsea Flower Show £108 30 Sep Tina the Musical – Matinee £67.50

Thursford Xmas Show Dates on Sale Now HOLIDAYS Date Days PP

17 Jun Yorkshire Explorer 5 £425 5 Jul Warner’s Bodelwyddan Castle 5 £495 23 Jul Durham Historic Weekend 4 £395 24 Jul Tatton Park Flower Show 4 £335 30 Jul Settle to Carlisle Railway 5 £475 7 Aug Isle of Wight 7 £625 8 Aug North Devon 6 £595 9 Aug Welsh Borders 5 £485 16 Aug Heart of Lancashire 5 £515 20 Aug Liverpool Weekend City Break 4 £375 23 Aug Warner’s Nidd Hall 5 £535 27 Aug Sidmouth & South Devon 6 £615 29 Aug Northern Ireland 7 £795 13 Sep Wye Valley 5 £450 13 Sep Devon Rail & Sail 6 £595 17 Sep Kent: Castles, Gardens &1940’s 4 £385 17 Sep Orkneys Ancient Secrets 7 £850 20 Sep Sunny South Coast 5 £475 20 Sep Royal Historic South Coast 5 £495 27 Sep Warner’s Holme Lacey 5 £495

MORE HOLIDAYS & DAY TRIPS AVAILABLE ON OUR WEBSITE

01763 848226 richmonds-coaches.co.uk

Tips for all Runners

Did you start Couch to 5K during lockdown? Did you fall in love with running? Or do you need motivating? Here are our top tips as runners. Walk – You heard us. Walk to warm up, loosen your muscles, and prime your joints for the activity of running. If you walk the first five to 10 minutes of your workout, especially if it’s early in the morning, of you’ve been sitting at a desk for hours, it’s easier on your body and you’ll find your rhythm more quickly. Go slower – Not walking this time. We mean find your sustainable pace. This is the pace you can run at easily and most of your runs should be at this level of effort. Once or twice a week you can do the speedwork and tempo runs, which train your body to get faster. Running this way reduces your risk of injury and burnout. The sustainable pace should be slow enough to maintain a conversation without huffing and puffing, but not so slow you can sing your favourite song! Find your time of day – We all have a natural body clock. Try running at different times until you find the perfect workout hour for you. Eat wholesome carbs beforehand – The meal you eat before your run should be the most carb rich one of the day (think fruit, veg and wholegrains rather than chocolate cake!), so your body has plenty of ready-to-burn fuel. Obviously don’t eat JUST before you run…but you knew that, right? Make it recreational – Choose a great playlist, or your favourite audio book or podcast. Or run with a friend to catch up on all the gossip or put the world to rights. This is your time, and it should be enjoyable, so you’ll look forward to it and want to keep doing it.

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