1. Always progress your training gradually

As a rule of thumb, don't increase the length of your longest run or your volume of weekly mileage by more than 10% in any one go. A steady, staggered approach to training will get the best results.

2. Run for time rather than distance

The thinking behind this is that if you run a set distance or course human nature tries to beat the previous time for that course, introducing an unnecessary racing element into your training (the same goes for running with a GPS watch!). Better to opt for time on your feet rather than consistently looking to go faster on each outing.

3. Make sure you have a varied training programme

In the last month before an event, there's still plenty of time to throw in faster interval sessions (repetitions of time or distance at 5/10k pace) as well as 'tempo' runs (a timed effort at slightly above race). These will make the difference on race day.

4. Don't be afraid to make mistakes in your training

If you go out on a tempo run too fast and can't maintain the pace, don't worry - training is about experimenting. Race day is when it should all come together.

5. Don't just think you can turn up and run

Most people will take around two hours or more to complete the event, so you need to know that you can run at least 90 minutes comfortably before you think you are ready to run in the event. Of course, you don't need to have run a half marathon distance in training, but if you can get to 10 miles or more, psychologically you know the distance won't be a problem.

6. Get your kit right

Don't wear a pair of brand new shoes on race day - make sure you've had time to get used to wearing them. And, if possible, make sure you buy your shoes from an independent running retailer, who can provide advice on what shoes are suitable for your running type.

7. If possible, try to find someone to run with who is of similar ability

You will find it's more fun to run with someone else and time will pass much quicker. You can also use it gauge speed - if you can't maintain a conversation on you long steady runs, then you're probably going too fast!

8. Make the hard runs hard and the recovery runs easy

Many runners make the mistake of running too hard on their easy days, which is counter-productive. You'll only tire yourself for the quality days that really matter.

9. Never neglect the impact of nutrition and the benefits it has on your training and the race itself

Get the right balance between protein and carbohydrates for your training regime and your body type. Be proactive with hydration: if it's hot on race day, make sure you drink enough, not only water but sports drinks to replace valuable electrolytes.

10. For race day, try and familiarise yourself with the course

Know where the hills are, or where the turn points are. Have a flexible race plan: if you're aiming for a particular time, don't worry if you're pace slows up a hill, so long as you make it back the other side. But above all, enjoy it: after all, that's what running is all about.

 

These running tips were provided by Running Fitness.

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