Modern Athlete Magazine Issue 146, Nov 2021 November 2021 | Page 67

| UP TO 21KM

TOP TIPS FOR RUNNING SUCCESS

With the summer weather here and races reopening , you may be training for an upcoming half marathon – and may be doing so for the first time , or at least the first time in nearly two years . Either way , before you head out , first read these essential training tips to help you attain your goals . – BY RAY ORCHISON , REGISTERED COACH
1
PLAN AHEAD : Getting out of bed each morning and thinking to yourself , “ What should I do today , 800m repeats or 60 minutes easy ?” is a recipe for disaster . Instead , start by planning the structure of your training , and think about the races you want to do and what goals you want for each .
INTRODUCE CHANGES GRADUALLY : Any change in your training means
2 that your joints and muscles have to
adapt to the new session , shoe , running form or strength session . If you introduce the changes too quickly , or change too much , you will invariably pay the price with injury , so build up to it gradually .
CORRECT MUSCLE IMBALANCES : Most of us sit behind computers
3 or drive in cars all day . Our modern lifestyles leave us weak in the areas we need the most when it comes to running : Glutes , calves and core . So , in order to avoid injury , focus on and strengthen these areas before introducing quality and distance to your training .
ADD QUALITY : You only get faster by running faster . By gradually introducing
4 quality ( speed and tempo ) sessions into your training programme , you will begin to train the body to run faster at different distances .
5
THE KNOCK-ON EFFECT : If you can teach yourself to run faster over shorter distances before building up to longer distances , then once you start introducing longer runs you ’ ve enhanced not only your running form but your running efficiency . A faster 10km time leads to a faster 21km time , which in turn leads to a faster 42km time , which ultimately leads to a faster ultra .
TRACK DOES NOT MEAN FLAT- OUT : At school , a track session
6 usually involved some teacher with a whistle and a stopwatch shouting at you to run faster . That is not a track session . Track sessions are designed to introduce your muscles and energy systems to new varying paces , and this never equates to a flat-out session .
7
ALTERNATE HARD AND EASY DAYS : Continuous hard training will wear you down . Alternate hard days with easy days in order to benefit fully from the hard training .
YOU DON ’ T GET FASTER BY RUNNING FURTHER : Distance
8 running makes you slower , and as a result you don ’ t get faster by simply doing more mileage . You get faster when you adhere to the previous four tips !
9
RECOVERY IS KEY : Rest days should be the first aspect you build into your season plan . The purpose behind training is to take your body to new levels through a constant cycle of stress and adaptation . If you ’ re only ever stressing your body and not allowing it time for adequate recovery , then your body never adapts and you end up injured , or never reaching your full potential .
LISTEN TO YOUR BODY : The older you are in training years – for
10 example , if you ’ ve been running
for three years then your training age is three – the more aware you become of your body . Your body sends you signals all day long , and the more experienced you are , the more you become aware of those signals . If you ’ re pushing yourself too hard for too long , your body begins to give warning signals , like niggles or signs of a cold , indicating that you need more recovery . If you ignore these warnings , you will end up injured or sick . Having said that , you will learn to distinguish between the body crying out for recovery and your mind trying to take the easy route . In the case of the mind , fight it !
If you follow all these tips , your chances of running smoothly and smashing your goal times or PBs will improve greatly . Now get to it !
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