Derval O'Rourke: Savour this Mediterranean salmon and spaghetti

Plus: how to avoid the pitfalls of a running regime

Pic: iStock

It really is the best time of year to embrace running. Last week I wrote about why it’s a good idea to run 5 kilometres. There are a few common mistakes that most runners make at some point in their training. 

This week I’ll chat more about running. In recipes, I have a gorgeous salmon and pasta dish that is perfect for a post-run dinner.

There is a great quote that says, ‘If you’re making mistakes it means you’re trying’, and that really applies to running. The vast majority of people will make small mistakes that impact their training. 

Hopefully, these six tips will help you avoid some of the mistakes and navigate through others!

1. Terrible ‘toos’

It’s easy to get excited when you are new to running and do too much mileage, too fast, too soon. 

The mistake of thinking "more is better" when it comes to running can result in injuries or simply getting burned out. 

Be careful how often and how fast you run, especially when you are starting. Consider increasing your mileage by no more than 10% per week. 

When planning out races, think about the right amount of races for you and be careful not to do too many races, ideally you want to go into races feeling fresh and excited.

2. Rest and recovery

Take a minimum of one day off from training every week. 

Build in rest days which will ultimately help you improve because it gives your body time to recover. Be mindful of how your body is feeling running and consider cross-training with low-impact activities like swimming or cycling to give your running muscles a break while still maintaining cardiovascular fitness.

Pic: iStock

3. Running form

One of the first things I say to kids when I coach is that your legs will follow your arms, if you can have good relaxed upper body form that is half the battle to running with good technique. 

Some runners will swing their arms too much or hold their hands quite tightly up at their chests. From the head down to the waist try to feel relaxed but not slouched. 

Try not to tighten up too much as you get tired and keep your focus straight ahead rather than the ground. Picture a line splitting your body in half, your arms should not cross that.

4. Not eating enough

Many people start running to lose weight and often don’t eat enough pre-run or post-run. Make sure you are fueling before running and eating enough throughout the day. 

If you are struggling with your food choices and planning consider working with a dietitian or nutritionist who can help you figure out what works best for you, it is an investment well worth making.

5. Measure and manage 

A long time ago I was told by a sports scientist that you can’t manage what you don’t measure and it stuck with me. 

Consider what areas would be helpful to measure, not just how many miles you want to run. This could be how much sleep you are getting or keeping an eye on your blood profile every few months. 

Having a few measures that work for you is really helpful. I keep an eye on my bloods, my muscle mass and weight, my sleep and my overall weekly activity.

6. Plan in blocks of time 

Rather than just starting and having no plan of rest or down weeks, look at your diary and figure out blocks of time that work for you. 

I like to do 4 weeks and then take a ‘down’ week. On the ‘down’ week I won’t plan any structured training but I’ll still exercise that week and get ready for the next block of training. 

A common running error is always racing or training hard without backing off. This can lead you to hit a running plateau.

Mediterranean Salmon and Spaghetti

recipe by:Derval O'Rourke

A fishy take on spaghetti!

Servings

4

Preparation Time

 5 mins

Cooking Time

 20 mins

Total Time

 25 mins

Course

 Main

Ingredients

• 4 x 100g salmon fillets, skinned and pin-boned

• 2 tbsp butter salt and pepper

• 200g wholewheat spaghetti

• 100ml olive oil

• 5 garlic cloves, crushed

• 12 cherry tomatoes, halved

• 2 tbsp capers, rinsed and roughly chopped

• 2 tbsp grated Parmesan

• Handful basil leaves

• 2 handfuls rocket leaves

Method

1. Preheat the oven to 180°C/gas 4. Place the salmon fillets, skin side down, in an ovenproof dish. Rub the garlic butter over the salmon fillets and season well. Cover the dish with foil and place it in the oven for 15 minutes or until the salmon is cooked through.

2. Meanwhile, cook the spaghetti according to the instructions on the packet.

3. Heat the oil in a large pan over a low heat. Add the garlic and cook for 3 minutes. Stir in the tomatoes, capers and Parmesan. Tear the basil leaves and stir them into the pan. Toss in the cooked pasta and mix well. Divide the pasta between warmed serving bowls and top with the cooked salmon. Divide the rocket evenly between the bowls and serve without delay.