Resources and Guides
Running Guides
BASRaT Running Guide
This thorough guide will benefit both beginners and people who are already running. Our fantastic running guide will help you improve your running - giving you tips to work on your technique and improve your ability. The guide also provides all you need to know if you have never run before.
Covering training, distance, intensity, warm up, cool down, writing an effective training plan, technique, strength training and injury - this guide will enable you to start safely, avoid injury and improve your speed and distance.
Download the BASRaT Running Guide
Running Dos and Don'ts from Dr Juliet McGrattan
Accompanying BASRaT's running guide is Dr Juliet McGrattan's Dos and Don'ts for starting running. Juliet's guide will give you some top pointers to help you stay motivated and enjoy running, covering building up gradually, finding running groups, fighting the gremlins, running speed, dealing with bad days and the benefits of cross training.
Cycling Guide
BASRaT's guide to the varied options of cycling
Need a bit more exercise but want to do something more enjoyable than the gym? Ever fancied trying track cycling? Thinking about commuting to work?
We have scoured the web and compiled the very best cycling articles from around the globe, from track cycling to training for an advanced sportive. You will also find articles to push advanced cyclists and those wanting to know more about group cycling. Get on your bike!
Motivation
Exercise can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.
How much exercise do we need to do?
To stay healthy and get the most benefits, aim to be active daily and achieve at least 150 minutes of physical activity a week through a variety of activities. However, if you currently do very little exercise, any amount is beneficial, start with small amounts and gradually increase the amount you do!
The easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around. However, the more you do, the better.
Use our exercise flowchart to check if it is OK for you to exercise. here
Moderate and vigorous activity
To benefit your health, you need to be moving quickly enough to raise your heart rate, breathe faster and feel warmer. You can tell if you are working at a moderate intensity if you can still talk but you can't sing the words of a song.
Vigorous intensity activity requires you to work even harder and can bring health benefits over and above that of moderate activity. You can tell when it’s vigorous activity because you're breathing hard and fast, and your heart rate has gone up quite a bit.
Check out this infographic which shows you the benefits of different types of exercise and guides you on the amount to do each week. here
Further exercise guides
The NHS’s Live Well website has many inspiring suggestions on how to fit exercise into your daily life from 10 minute workouts to ideas for exercising together as a family.http://www.nhs.uk/Livewell/fitness/Pages/Activelifestyle.aspx
Prior to Exercise Disclaimer
Prior to beginning any exercise program, including the activities depicted in this guide, individuals should seek medical evaluation and clearance to engage in activity. If you want a guide to exercise clearance, please see below, but this does not replace medical clearance from your General Practitioner. Not all exercise programs are suitable for everyone, and some programs may result in injury. Activities should be carried out at a pace that is comfortable for the user. Users should discontinue participation in any exercise activity that causes pain or discomfort. In such event, professional consultation should be immediately obtained.