Top 10 Training Tips
1
Commit to a plan
To complete your event comfortably or improve as a runner then the first thing to do is find and commit to the right training plan for you. Plans can be found on running apps like Strava and websites like www.runnersworld.com but there are many more to be found online.
2
Routine is key
Set yourself a routine and your body will adapt and gradually become fitter over time. Try to plan each day and think ahead to fit in sleep, food, training and exercising. You don’t have to go out for a run every day, not everyone has the time for that (or the inclination) but even a short walk, cycle or even yoga will benefit you.
3
Manage your training time
It's easy to find yourself just clocking up miles but some sessions should be easy to allow you to recover or build your endurance, while others should be harder to build a strong heart and pace. Time your runs over a set route and aim to improve that over time. Fit shorter runs in some days to make time for other things you enjoy doing.
4
Get the gear
A good pair of running shoes are a must. We also recommend buying good quality running socks, a hat and gloves to keep you comfortable in changing weather conditions. If the sun’s out, have sunglasses at the ready. Alternatively, if it’s looking like rain a lightweight waterproof running jacket will come in handy. For safety reasons, always try to wear something hi-vis to make yourself noticeable, particularly in the winter months.
5
Other exercise
Cross training activities such as cycling, swimming and gym work can play a vital role in building your fitness. These exercises will also compliment your running routine and help improve your overall body conditioning.
6
Listen to your body
Once you have chosen a training plan it doesn’t have to dictate your life. Your body is an amazing machine, if you feel tired and sore consider training at a lighter intensity for that day. Rest allows your body to heal and recover. Pilates could be a nice relaxing alternative to a routine run and help strengthen your core, or even just take the time to do some quiet meditation on a rest day.
7
Goal setting
Training plans can be lengthy. Set yourself realistic targets within your plan to keep you motivated and help you check your progress. It may be a half marathon or two in the build-up to a marathon, or a 10k at a key point in your half marathon plan. It may be the challenge of going from being a walker to a 5k run/jog for a complete novice but it is your goal and will be your own personal achievement so be proud of yourself no matter what your goal is!
8
Build up your strength
Including stretching and some conditioning exercises will add variety to your training, help you remain injury free, and develop more strength endurance. They may also involve some time in the gym or in your own home when the thought of a run in the cold or rain isn’t very appealing.
9
Eat, sleep, exercise, repeat
Your body needs rest and fuel in order to train and improve. Sleep well and have a nutritious diet rich in protein supported by high quality carbohydrates. Snacking and eating between meals and sessions helps to fuel training correctly and promote recovery. Meal planning works for some people during training and allows you to monitor your calorie intake.
10
Socialise
Running can be a sociable sport. You may find it easier to keep the consistency of your training if you can link up with others prepared to train with you. Look at joining a local running club in your area to get support, make some new friends and run together.
