If you have taken your first steps into the runner’s world this year then there is a good chance that without progressive training and a bit of know how then you will still be running the same route at the same pace that you were six weeks ago.

If this is the case then you will find the guide below helpful.

  • Goal Setting. By signing up for a 5K, 10K, Half Marathon or even a Marathon you will be setting yourself a goal to work towards. Unlike an exam, this is not something that you can do all the preparation last minute and hope for the best, a distance race requires self-motivation, training consistency and accountability to see you through to the end. Click here to see upcoming races in your area. 
  • Train – Depending on your goal, you will need to incorporate a number of different training methods into your schedule.

Distance training will develop your aerobic endurance meaning that you will be able to run for longer distances as your body becomes used to it.

Speed Intervals will develop your body’s ability to push oxygen around your body to be used by your muscles. Incorporating speed intervals into any training programme will improve speed, power, and endurance and develop lean muscle tissue and help you to lose weight.

Strength Training is often ignored by those who prefer to put the miles in but it is very important to build strong muscles that support cardio activities. Focusing on the quads, hamstrings, core and lower back will make you a more efficient runner and help prevent injuries.

Stretching is vital for proper recovery. Static stretching will help prevent injuries but incorporating Yoga, Pilates or foam rolling will help maintain muscle elasticity more effectively.

Competing in a race? Download a free training guide here

  • Leverage technology to your advantage and measure your performance using your phone. With apps to track distance, pace and even heart rate, you will be able to build a full understanding of each run and identify where you can improve your performance.
  • Getting the right trainers could be the difference between clunking along and causing damage to your ankles and knees or feeling like you are running on a cloud. Most good sport shops will offer a bespoke service to measure your running gait and recommend the most appropriate footwear for you.
  • Some things aren’t much fun when you always do them alone. Join a running club to get a motivational boost and enjoy training with likeminded people.