Month: August 2024

So you see people out running, or heard a friend gloating in the bar about how far they ran this morning. You wonder to yourself, how did they manage that, and even though you might go to the gym regularly you can barely run five minutes without needing to stop. The trick for all runners is to gradually build up their distance slowly over time.

So here is my list of tips and tricks on how to run further.

1. First things first is gradual progression. Regardless of whether you are starting off as a beginner or progressing from 10k to 20k you need to do so gradually. This is not only important for injury prevention but also to make it easier for you in the long run. There is no benefit of putting your body through hell just to make an additional 5k when you spend the next three days recovering and unable to run again. Patience is key, increase your distance gradually and for beginners it should be no more than 600metres each week. For more experienced runners you should not increase more than 10%.

2. Running consistently is next on the list. Running once a month is not enough and you will struggle to make any progression. Set a plan that allows you to run at least 3 times a week. You don’t need to increase 10% each run, but aim to increase it by 10% each week.

3. Run slowly. Don’t just put your shoes on and take off like a wildcat. Regardless of how fresh you feel, take it slowly, especially for the first 2k. Ease those muscles into it and get warmed up. Slow and stead over longer distances is the key. Try to understand what your steady pace is,and the fitter you get the quicker that pace will be. For most new runners its probably 6 to 6.50 per. kilometre. That will reduce to 5.45 in time. Regardless of how experienced you are, the slower you run, the farther you run. It is as simple as that, then build up your pace over time.

4. Fuel properly and recovery. Try to eat at the right time before your run. If you know you are doing a long run, try to eat 2 hours before you run. That leaves you plenty of time to digest, and not too long so that you are hungry again. Eat food that wont cause you problems whilst you run also. Pasta or rice is great. Stay away from sauces that could repeat on you and keep the meal healthy and simple. If the run is greater than 10k you should consider bringing some water with you, and perhaps some fuel gels just for an extra kick of energy. After the run, don’t for get to stretch and use a rolling matt to loosen those muscles. Drink plenty of water and try to get a good nights sleep. Consider going for a walk the next day, and make sure that your next run is not another long run again. Keep the next run to an easy pace with a nice thick recovery shoe for some support on those sore joints.

5. Last but not least is mindset. You need to want to do it, so try to enjoy it and use it as a time to get some peace and quiet or listen to your favourite music. If you enjoy doing something that’s half the battle. The real enjoyment will come once you are fitter of course, so take your time. Get those kilometres in your legs slowly and build up your confidence and resilience. Resilience is an important skill to have, and its not just for running, you can take this skill to other areas of your life once you have developed it.

If you are asking this question perhaps you are either a beginner or someone who might be feeling burnt out and does not want to overdo it. Either way, you are right to ask and listening to your body is one of the most important tips I would provide any runner.

When you start running at first you will most likely do so by using a couch to 5k running app or similar. Even then, how often you run is up to you, so knowing how much your body can withstand is an important injury prevention method. My personal recommendation for beginners is three times per week. Even now that I am running a couple of years I tend to do most of my running miles in three days, with a very light run/walk once per week.

Build up the miles slowly, and do not run more than 600metres in addition each week. This is the golden rule of advice provided to most runners. It works like this, lets just say you are already running comfortably 5k. That’s your base distance so you should work towards running that distance three times per week, and on one of the runs, increase the distance by 0.5k or 6oo metres. So the next week do one 5k, one 5.6k and one 6.2k. Keep the runs slow to begin with and progress each week. There will be some week where you are just not feeling it, that’s fine , so just keep it light and do not overdo it. This is especially important if you are starting to run again after a brief spell of illness or a holiday.

After awhile you will be running 10k at a slow and comfortable pace with no problems. The gradual increase of distance and slow pace will help to keep injuries away also. Then the fun can begin an you can start to incorporate different types of running into your routine.

For example, Monday is my easy run day. I usually do about 9 or 10k at a slow pace. On Thursdays I do my speed session at my running track. It varies each week, and we usually do something like 12 splits of 400 metres at a very fast pace, and in between a couple of mins rest. Friday is my walk and run session just to loosen the muscles. Saturday I try to do my long run, which varies each week. My maximum distance so far is 18k.

Depending on what level you are running at, how far and often you run will vary. The important thing is to listen to you body, take it slow to begin with and build up the miles in your legs.

Welcome back!

Ok so I cheated a little bit and only ran one of the two weeks whilst on holidays in Italy. We left the area where my wives’ family stayed and headed south towards Rome for three days. The driving, sightseeing, food and wine took its toll, and I did not get out for another run until I arrived home. So, after one week of not running, that lactic acid build up can be serious depending on your fitness levels. Here is my list of tips and tricks to stay injury free when returning to your running routine after your holidays.

1. Assess the damage (or fitness levels)

So, I was running for one of the two weeks, three times in fact, and in quiet hot conditions. I was able to see from my Garmin watch that my VO2 max levels were maintained at 49. So, in theory, my levels had not dropped. However, not running for one week can effect your body. Especially when eating and sleeping routines are not at the appropriate levels, shall we say. It is important to listen to your body, understand how it feels and try to anticipate a realistic outcome for your first week back. You might have some added weight to consider depending on how much you ate and drank during the period. Take this into consideration before lacing your boots and thinking you can start exactly where you left off.

2. Set a realistic goal

This will depend on how long you were away of course, but do not underestimate how much the body can get used to just relaxing on sun chairs for a week. You want to ease your muscles back into aerobic stress when returning from holidays. You could start by doing a few fast walks, but I’m going to presume you at least went for some walks on your holiday and focus this advice on a run…

My first run was a slow 6k at an average pace of 6:10 per kilometre. Nice and steady. My joints felt a bit stiff at the start, so I made sure to go even slower for the first 1 or 2k. Where do I want to be by the end of the week? I will avoid any interval training or hill work. My next two runs will consist of another slow-paced run but over a longer distance of 8 or 9k. I will end the week with a slow pace run of 14k next Saturday. In between I will work on some strength training and yoga.

3. Concentrate on running form

Running form is always something that should be taken seriously of course, but even more so after a holiday break. Good running form can help prevent unwanted injuries after a break. So how do I do that exactly you might ask? Well, it’s hard to explain in one paragraph so I might do another post on this. For now, check some videos online and practice. Keep upright, watch how your feet land, keep them pointing forward, and remember to lift those knees whilst not landing too heavy on your joints, The raised foot should land on the ground with the bent kneecap hovering just over the foot. Confused? watch a video and practice before you head out. Trust me, it will be worth it.

4. Re-establish that routine

It’s so easy if you are a beginner to lose that rhythm after a holiday, cut back or even stop all together. Please don’t do that! Try to join a running club before you leave, other people will help to encourage you back to your best again. If you are by yourself, think of all the arduous work you did before you went on holidays. Remember your goal and don’t quit now. I wrote some motivation techniques on earlier posts. If you are an experienced runner, just remember the basics and get back on track again. Sign up to do a run before you leave (that’s what I did), just a park run, or a charity event that you need to commit to. This will make sure you get back into your training soon. Common advice suggests that you will not completely lose fitness levels until after 4 weeks of zero training. That, however, does not mean you can pick up where you left off. Start slowly, remember the basics of creating a plan. Pick three days you will run and just get to it. Start the first week slower than usual (slower running pace) and build momentum.

Thanks for reading!