We are always asked for ideas on how to improve running performance. While there are no short cuts to success and every athlete is different, here are some tips that will help any runner looking to get the most out of their training.
1. Long Runs
The most important training day of every week is the long run. 70 minutes is the minimum and for older athletes or those training for a marathon, the distance can reach 38km (approx. 2 hours 30 minutes).
While a balanced diet is the best way to stay healthy, supplements are ideal for improving recovery and ensuring you have all the necessary vitamins, minerals and carbs to keep your body together. We recommend Endura Optimizer. It’s a carefully formulated mix of protein, carbohydrates and peptide-bonded amino acids that tastes great too! http://www.endura.com.au/products/optimizer
There comes a time when every athlete needs a break! Resting can simply be a day off when you’re feeling tired, or an easy week where the intensity and mileage is low. The thing is, the easy days allow you to absorb the hard weeks.
4. Be Patient
It takes time to improve. The older you get and more running you’ve done, the tougher it gets to run PB’s. The long term improvements tend to be greater than the short term ones. Knuckle down for a few months and then reap the rewards.
5. Create a Support Network
Having a strong and positive group of friends and family around you helps more than you can imagine. It’s about surrounding yourself with those that understand your goals and can positively influence your journey.
6. Long Term Planning
Plan your year of racing and use it as a template to your training schedule. You will need periods of high volume and minimal racing, followed by periods where the intensity goes up and volume decreases ahead of competition. Then factor in some recovery time from major races.
This is something that sounds obvious, but seems to get ignored by many runners. Rehydration should include consuming an electrolyte/magnesium replacement drink, such as Endura Rehydrate immediately after training. Then sip on a bottle of water throughout the day. http://www.endura.com.au/products/endura-rehydration
When you’re fit, race. Don’t waste all your hard work and just train your weeks away. Loads of people only have one or two racing goals a year. We like the idea of racing yourself into shape. Don’t be afraid to do distances either shorter or longer than your optimum – it’s great for conditioning.
9. Massage and Stretch
As part of your training regime you need to factor into the routine regular massages and stretching. Getting a rubdown on a fortnightly basis is ideal, plus do a couple of half-hour stretch sessions each week.
10. Rotate your Shoes
Frequently changing your shoes is a good way to mitigate against injury. We recommend having two or even three pairs of shoes on the go at any one time, each at a different stage of wear. New shoes should be gradually worn in on shorter runs. Depending on your technique, weekly mileage and the make of shoe, you may need to change them every 6 to 10 weeks.