Beginner
- Run outside whenever you can. It may be tempting when it’s cold and dark outside, but treadmill running doesn’t effectively prepare you for running outside where there are changes in terrain and camber, as well as wind resistance to deal with.
- Trainers are an absolute must. Running in the wrong kind of shoes increases your risk of injury, even though the distances are relatively short. You don’t need to part with a fortune but a trip to a specialist running shop will be time and money well spent.
- Pacing is the key to jogging or running the entire course. We all have a natural running pace so don’t get caught up in measuring your minute-per-mile pace, just go with whatever feels comfortable. Don’t worry if this speed changes from one run to the next, it’s perfectly normal and can be a result of a number of different factors, stay with what feels comfortable for the distance.
Improver
- If you listen to music when you run be mindful that you’ll subconsciously match your pace to the speed of the music. While the most uplifting songs on your playlist will certainly keep you motivated, they can also cause you to run faster than you would otherwise. When planning your playlist, match the tempo of the song to your target pace.
- Including a practise race into your training will help to test your fitness and prepare you for the real thing. You’ll be able to get used to all of the race day protocols and go through your pre-race routine so you feel more confident on the day. Don’t go all-out though, save something in the tank for the main event at the end of the programme!
- Include stretching and strengthening work in your routine. Regular training will undoubtedly result in tight, aching muscles which can affect your running style. Stretching these whenever you can will prevent this from happening. Weight training exercises such as squats and lunges will improve your strength and muscular endurance. Aim for two sessions a week on the days you don’t run.
Advanced
- Beating your PB requires you to be better prepared than you were previously in every aspect, making marginal gains in every area. Having a more effective training strategy is part of the solution, but your recovery strategy is equally important. Incorporate sports massage, yoga or Pilates into your training programme to help you recover more quickly from each run and give you the edge over your last performance.
- As soon as you finish one training run you should start preparing for the next. Your body is most receptive to nutrients immediately after exercise. Try to eat some fast-acting carbohydrates and a little protein as soon as you can after each run to replenish energy stores and kick-start the recovery process.
- Use imagery to help you train harder and get you through tough training sessions. Imagine holding off a competitor over the last 500m to take first place. Positive thoughts make you feel better when you’re working hard, help you to ignore fatigue and enable you to push through to the end.
