Running training tips
Some of you have been running for years and are experts on what it takes to be a successful runner while others will be new to the challenge.
Don't worry for all running challenges really are achievable as long as you put in the necessary training. Here are a few useful reminders to set you on your way.
Essentials
1) Water, water and more water
Where else to start but with the vital element of water? As a WaterAid runner you will be more aware than most about its crucial importance to everyone's life. On average it is recommended to drink around eight glasses of water a day.
However as a runner you can need to drink more than this. Have a look at the hydration calculator on our Drink More Water website to calculate your daily intake. A good way of remembering to drink throughout the day is to keep a bottle of water with you all the time and keep sipping it.
You should also be practicing drinking during your runs, as you will need plenty of water on the day!
2) Running shoes fit for a winner
Investing in a good pair of running shoes is crucial for all runners, even more so for a beginner than for an experienced runner. Next to your enthusiasm and determination a decent pair of running shoes will help you more than anything else.
You'll find a list of specialist running shops in the back of Runner's World magazine or simply look in the Yellow Pages under running. Shop after a run when your feet are at their largest, wear the socks you'll wear when you run and make sure the salesperson measures both your feet as most of us have one foot slightly larger than the other. Ideally find a shop where you can practice on a running machine or even the street! You should replace your shoes after every 500 miles.
3) Active wear for all seasons
To ensure maximum comfort during those cold winter runs, the secret is not one thick layer but two or three lightweight layers instead. Put on a first layer against the skin, add a second light top if it's really cold out there and finally, wear an outer protective layer.
The idea behind this layering system is that perspiration escapes more readily while holding in more heat, keeping you warmer and drier. A hat and gloves are also recommended for those cold winter days, as are tights to keep your legs warm too.
Training
1) Keeping track of progress
As mentioned before, working towards running long distance races is a gradual process. The best way to keep track of your progress and detect possible errors in your training is to keep a running log and training schedule.
Charting your distance, pace, type of course, running and weather conditions can also be of great help and visually acts as a great motivator. For a quick way to determine your pace over any distance use the Pace Calculator on the Runners World website.
2) Stretching those muscles
Stretching makes muscles more flexible, increases mobility and reduces the chances of injury. The best time to stretch your muscles is after a run when your muscles are already warmed-up and elongated.
However ideally you should also take 10 minutes before each run to warm up by doing some gentle exercise such as running on the spot, skipping lightly or gently jogging before a range of stretching where you hold each position for at least 10 seconds and repeating the stretch two or three times.
Don't bounce in the stretch just work into it gently, stretching the muscles slowly and gradually. Flexibility will improve over time and you don't want risk injury by over-stretching. Stretching will help you run more efficiently and improve your performance and is an essential part of training.
3) Cool down - be kind to your body
The cool down helps keep the blood flowing to the muscles and allows your body to work its way down from a state of high exertion to the eventual resting condition. Keep walking for a few minutes at the very least after every run until you have cooled down. Metabolites can be removed from your muscles and you'll be more prepared for the next time you run.
4) A rest is as good as a run
Do not be a slave to your schedule! A rest from training is the key to any runner's success. One rest day a week is essential and the minimum required, but if you are a beginner, two or three days off a week are recommended. If lazing around is not for you, then going for a walk, gentle bike ride or a swim may be a good alternative.
5) Cross-training
Since many physical attributes and various non-specific muscles are required in running, it is a good idea to cross-train. This involves training including different forms of exercise (such as cycling, rowing, swimming or yoga) on a regular basis. Upper body muscles, for example, can become fatigued in long distance runs and so weight training, for both strength and endurance is a good idea.
Cross training will condition the whole body, improve performance, aerobic fitness, muscle strength, flexibility and endurance. Include regular sessions to increase both anaerobic and aerobic performance as well as sessions for improved flexibility. Choosing activities that you enjoy will help to keep you interested and it's a great way to maintain your motivation.
And remember that if you are injured you may not have to stop training altogether. It is possible to continue cross training avoiding the injured area to maintain fitness and flexibility. However, please seek medical opinion first.
6) Massage
A trained sports massage therapist will have a thorough understanding of physiology and anatomy and knows what runners face in training and performance. Regular massage - ideally every week or fortnight - helps to maintain muscles through mobilisation, stretching and increasing circulation.
The therapist will be able to spot any problems and help prevent or aid recovery of injuries. Regular massage improves performance and motivation and after longer training runs massage definitely helps to ease out the muscles, prevent stiffness and assist with recovery. It is well worth doing.
Diet and nutrition
Keeping healthy by eating well and drinking enough water is paramount to maximise your performance when training and running. Below are a few brief recommendations regarding the types of food and quantities of water you should be aiming for.
It must be noted that these are just guidelines and that the role carbohydrates within a runner's diet has been subject to much debate.
Food
Make sure you eat enough to replace all the energy you use during training.
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Eat plenty of fruit and vegetables
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Multi-vitamin tablets can help you recover from rigorous training
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Aim for food with complex carbohydrates including pasta, rice, potatoes, bread, lentils and beans as carbohydrates are stored in your muscles and are readily converted to energy when you are running (60% of your daily calories from food should be high in carbohydrates)
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Some simple carbohydrates such as sugar, honey, jam, sweets, soft drinks (should be 10% of your diet)
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As a snack, apples, oranges, dried fruit, or cereals are recommended and are better than crisps or chocolate as they release energy slowly
Drink
On average, the human body is more than 50% water. Runners need to drink more than the recommended eight glasses of water a day (so keep a bottle next to you throughout the day and keep drinking).
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Practice drinking water during your runs
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Start trying out energy drinks, experiment with them to see if they help
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Remember alcohol and caffeine promote dehydration. You do not need to give them up completely but avoid them before a long run
Carbohydrates are particularly important the night before the race. If you would like to know how much carbohydrate, fat, calories etc you require, depending on your weight, height and age then check out this health calculator.
Mental strength
1) Begin with the end in mind
Long distance running is very much about mental preparation. It is a long term goal to be worked at in stages so don't feel that you need to be reaching your target from day one.
2) You're not alone
Slow, fast, young, old; runners come in all shapes and sizes so always remember there are people out there just like you. Fitting in some organised races before your big day will give you great experience and give you the opportunity to see how similar you are to other runners.
And if a long day leaves you too drained to go ahead with your planned workout, just call one of your running pals and ask him or her to reinforce your intentions.
3) Inspiration - the driving force behind it all
When the going gets tough you could hit something called 'The wall' that many runners encounter along the way (that point when you feel you can't move any longer). When this happens think of things which really motivate you.
Whether it's the people in Africa and Asia who you are raising money for or the sense of achievement you'll get when crossing the finishing line, keep yourself inspired and be proud of yourself as completing a race is an amazing feat!
Final word
As a final piece of advice, just enjoy the run and give yourself a pat on the back because running a race is a huge achievement, so be proud of yourself. You will see all those hours of training will be amply rewarded by the extraordinary feeling of crossing the finishing line.
Just start off gently and slowly, build up your training and you should have no problems.
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