Running Training Tips

Transform your running journey with our comprehensive training tips. Get insights and strategies to improve your speed, endurance, and overall performance!

Ben Bunting BA(Hons), PgCert., AAPTI.

9/19/202415 min read

Running is one of the most popular and accessible sports in the world. No matter how far you run, it will give your body a good workout.

Running, or any aerobic exercise, helps people to feel calmer, lower their stress hormones and reduce anxiety. Even a 20-30-minute run can have a calming effect that lasts for hours [1].

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Here are some tips that will help you make the most of your training.

1. You can be comfortable with discomfort!

Running is an excellent whole-body exercise.

Running can improve your cardiovascular health, strengthen your legs and have a positive effect on your mental well-being. Running is great, but it doesn't have to be easy.

I always find that it can be difficult to start running, the thought of spending an hour or more potentially running in the cold and wet isn't always appealing.

Some days will be easy and smooth, while other times you'll need to get your head down and just get on with it.

It's not always easy to run, whether you're training for a marathon or trying to achieve a personal best. But if you push yourself, you'll get rewarded when you reach the finish line.

2. Practice your fuelling

Fuelling and training are equally important to completing a half-marathon, marathon or ultra.

If you want to avoid hitting the wall in a race, you need to plan your fueling. Planning and practising are essential.

You may not realise it now, but trying to consume food, gels and fluids whilst running is quite difficult, furthermore, you need to establish which foods are easily digested by your body so you do not feel sick.

Fuelling is just as important as race strategy. Don't wait until the last moment or you'll end up trying something new on race day.

Try different fuelling formats and timings during your weekly long run. You will get your stomach used to fuelling so that you don't have any problems on race day.

A rule of thumb is to consume about 60-90 grams of carbohydrates per hour. This could be in the form of gels, sports drinks or even solids such as sweets or flapjack if you can cope with it on the move.

Whilst it can take up valuable time, you may prefer to start walking when you take food on during your run. This can also give your legs a slight rest and bring your breathing down slightly.

I recently completed a 'half-ironman', I consumed too many gels in a short space of time, and also consumed some sweets - all of the sugar didn't mix well in my stomach and the final 5kms were difficult as I felt sick and very uncomfortable.

3. Train hard, recover harder

Running puts a lot of stress on your body, whether you're training to run a full or half marathon or going beyond ultra-marathons.

It's important to provide your body with what it needs. I have run a number of marathons and even an ultra marathon, I have found that the key to running is to balance good preparation and adequate recovery.

If you do not recover properly, your performance will suffer, which in turn can affect your psychology and confidence.

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4. Listen to your body

Listening to your body can help you improve your running.

Running is exhausting and training plans rarely go according to plan. Don't worry about missing a few sessions, as long as you feel healthy and energetic, then you can run at your best.

If you are suffering from joint aches and pains, take a step back, assess your running shoes (are the soles compressed and not providing adequate cushioning?), and consider changing the terrain that you run on.

It is probably worthwhile investing in a joint supplement such as beFlex that includes evidence-based ingredients to help with pain and mobility.

5. It's not 'one-size fits'

Find a training plan that suits your abilities, the mileage range you can handle, and the race distance.

You also want to ensure that it fits into your schedule. Plan your training week ahead of time to get the most out of it.

Establish when you'll train, go out with friends, or do your personal admin.

You will find it easier to manage a busy schedule if you are organised. However, you may also miss running sessions if you lack structure.

I need to get into the right frame of mind before I hit a run, and this tends to be in the afternoon or evening. I've also found that if I run in the morning, I'm falling asleep at my desk for the rest of the day.

However, others report that they find morning exercise refreshing and energising.

Do what works for you.

6. Get stronger!

Strength training will make you feel more confident when you are out running. Therefore, try and find time for it.

Strength training is a great way to prevent running injuries. Start with bodyweight exercises, and then progress when you are comfortable. You can either start sing weights or consider resistance bands.

Cross-training is a great option to increase your training without overloading your body. It will also increase your fitness, which makes training and running easier.

Running Tips for a 5K

Running a 5k may seem intimidating to new runners, but it is certainly achievable with determination, perseverance and a comprehensive training plan.

Do not do a long or intense workout the day before your race; overtraining could leave you fatigued and sore on race day. Some runners swear by taking a slow 20-minute jog before or after their run as a great way to relax before their event; whatever works for you just make sure not to overdo it!

This slow jog could be part of your RAMP warm-up, ensuring that your body is prepared for exercise.

On the day of your race, you must consume sufficient carbohydrates, to provide your body with fuel for energy throughout your run. Furthermore, I would advise hydrating properly - particularly on hot days or if sweating heavily during workouts.

Try not to change your diet too drastically before the run; however if it has been awhile since eating something substantial that day it is okay to indulge a bit before setting out on your run.

While a 5k is only a short distance, eating honey on a bagel before the run is easily digested and you could also drink a bottle of sports drink.

During your slow warm-up jog, it is also a good opportunity to test out shoelaces and verify that your bib number is attached properly

On race day, make sure that you wear comfortable running clothes that you are familiar with and that won't hinder performance.

An effective 5K run begins by keeping your effort just under your lactate threshold, the point at which your body starts producing more lactic acid than it can clear away.

Beginning runners often start too fast, reaching this point within minutes - leading to heavy breathing, fatigued muscles and pain.

Aim to start your race at a slightly faster than normal training pace; this will keep you on course towards reaching your goal pace to the end line.

Running Tips For a 10k - How to Improve Your Performance

Running a 10k may not seem daunting at first glance, but still requires significant physical exertion to complete quickly.

Our Running Tips for a 10k are here to help both newcomers and experienced athletes improve their performance on race day!

At its core, training should always reflect where you are in your running journey. If you are just getting back into running or have been taking some time away from it, it may be beneficial to wait before creating a training plan until you have a solid understanding of where your fitness levels currently stand.

As with any race, having the appropriate gear will play a critical role in your performance, particularly when running long-distance races.

Wearing a technical fabric (not cotton) running shirt and shorts as well as using BodyGlide or Vaseline on problem areas will help prevent chafing and blisters.

Furthermore, testing out different racing shoes to see which ones work for your distance should also help ensure an optimal running experience.

Don't forget socks! These also should be designed for running, do not rely on a typical cotton sports sock as these can crease and cause blisters.

Once your base runs are established, speed and tempo training should be added to your training regimen for an upcoming race.

Beginners should forgo track mile repeats and instead focus on shorter intervals (often one or three minutes long) on roads, hills, treadmills or fartlek workouts.

A faster 10k is possible with smart training and a determined race. It's an excellent goal for runners at all levels.

If you have a busy schedule, it is possible to fit in training for a 10k. Trying to improve your time at this distance will be a challenge regardless of whether or not you've previously run more than 10k.

Faster 10k

You can mix up your training by adding tempo runs, race-pace runs and intervals.

To avoid injury, you don't need to add all these elements at once. Instead, only one element should be added.

Every week, swap out one of your easier runs for a speed run and alternate between the two.

You can add a tempo run to your weekly interval training.

Threshold runs

Threshold run is a type of tempo run that is great for runners who want to run a quicker 10k.

You'll be running on the edge of the aerobic tipping point.

It's still possible to maintain this pace, but it will require concentration and focus.

The threshold pace is 80% of your maximum effort or eight out of 10. You will get better at it the more you practice. You'll run faster but with a lower intensity.

Start slowly.

You could do 3x5 min at your threshold pace, followed by 3 minutes of easy recovery running.

Warm up first. You can gradually increase this to:

  • 2x8 minutes

  • 2x10 minutes

  • 2x15 minutes

Practice your goal pace

To run faster in the 10K distance, you will need to train your body to tolerate a goal pace. Interval sessions are an excellent way to achieve this.

The best session for improving your 10k might be:

  • 6x1km at 10k pace, with 2 minutes of easy/jog recovery

Longer runs

It's best to increase your distance on weekends if 10k is what you normally run.

Both physical and mental health benefits can be gained by doing this. You'll feel more confident and able to achieve your target time if you run further than 10k.

It will also help you build your stamina and improve your endurance. As you build up your long run, aim to reach 90 minutes or 2 hours.

Race Day

Before the race, you should prepare your mind and body to run fast. Give yourself enough time to reach the starting line and eat your normal breakfast before you run.

Warming up before a race can prepare you mentally and physically to run hard.

You have been training for this, so you will be able to achieve your goal.

During the race

It's crucial to pace yourself correctly from the beginning.

If you start too quickly, your legs will be jelly and you won't be able to maintain the pace. If you start too slowly, it will be impossible to make up for the lost time.

There should be less congestion at the start of the race than in shorter races. You should be able to get into your target pace much more easily.

Once you find your rhythm, you can break down the 10K into 10x1km (or 6x1mile).

Mentally tick them off. If you feel good in the final kilometres or two, it's okay to increase your pace. Do this only if you are confident that you will be able to maintain the faster pace until you reach the finish line.

If your legs feel up to it, you can consider sprinting at the end. It takes practice to know when to sprint, but it is usually between 200m and 600m.

You should always err cautiously until you understand how your body reacts.

It's better to keep a steady pace and achieve a new personal best by a few seconds, than to rush for the glory and peak too soon and miss out on your desired time.

Running Tips for a Half Marathon

Half marathons are an ambitious goal for most runners, particularly newcomers. Aand, if you are like me and decided that your first-ever running event should be a marathon, hitting a half-marathon distance is a great confidence boost.

There are so many details to take into consideration from selecting running shoes and gear to training for 13 miles - making a half marathon your goal takes planning, dedication, patience and perseverance!

Finding a well-designed training plan may require trial-and-error; once you find it though, your mile-by-mile progress should become simpler and you'll soon reach the finish line!

If you're running your first half marathon, here are some tips for creating the ideal training and race day experience:

1. Avoid Overdoing Long Runs

A key to running a successful half marathon lies in building up your short runs throughout the week, with longer weekend runs added in for good measure.

A good beginner half marathon training plan should last at least 13 weeks and gradually introduce long-distance work at least 10% every week - helping avoid overtraining altogether.

Make sure that your weekly workouts include speedwork and hill repeats for optimal running results, plus fun challenges like speedwork or hill repeats that keep you motivated and challenged! They're sure to do wonders!

Don't forget to practice on different courses and weather conditions before race day, to prevent blisters or sore muscles that might hinder you.

2. Have a Plan

For newcomers to the half marathon distance, having a solid race plan in place is vitally important.

Not only will this help with training but will guide during race day itself.

There are numerous free half-marathon training plans online if you need assistance choosing one that best meets your skill level and goals.

3. Know When to Walk

Walking breaks during training and race day can help you set a faster time, for recovery purposes or just relaxing, so making sure that taking occasional walking breaks during your run-walk method runs is a proven strategy for faster times.

Even if you prefer straight-through running, taking walk breaks regularly is vital for keeping your legs fresh so you arrive at the finish line feeling like a winner!

It is sometimes advised to walk when passing through aid stations to allow for adequate refuelling and rehydration.

When I did my first triathlon I noticed a woman ahead of me walking whilst taking on fuel. I passed her but then about 15 minutes later she overtook me and I never caught up with her.

I also ran a 16k fell race near Manchester, I was keeping up with one particular man, but when we hit any hills he would walk. I slowly passed him on the hills, but once we reached a flat or a decline he monstered forward and eventually finished the race before I did.

Walking can be a tactical win, even if in our head it seems like a defeat.

4. Don't Try Anything New on Race Day

On race day, avoid trying anything new such as new running shoes, shorts, sports bras or food or beverages that could chafe or harm you - as your body will likely already be feeling fatigued and sore from training or the race itself.

You want to feel secure that whatever choice is made won't cause discomfort to yourself or other runners in any way.

A friend of mine decided on his half-marathon debut to use a sole insert that he'd never trained with.

This became extremely uncomfortable for him and he ended up with very painful blisters and a slower run time than he'd hoped for.

Furthermore, it is wise to test out food and fuel before heading out onto the course to make sure it won't cause stomach issues on race day.

Running Marathon Tips - How to Avoid Running Marathon Injuries

Arriving at a marathon start line can be a difficult and time-consuming task, with runners spending much of their day waiting around before race day begins.

To reduce stress on race day, make sure you arrive with plenty of time in hand and know what awaits you in terms of corral waiting times and meal planning before your long run begins.

I would advise sticking with what your body recognizes best and limiting experimentation with new foods and drinks may help alleviate nerves on race day.

To maximize your chance of having an excellent race experience, set process goals rather than outcome-focused ones.

This will allow you to stay focused on performance and execution issues like staying hydrated or maintaining an even pace, and manage any challenges that may arise during the race itself.

Let's not overlook the importance of rest and recovery either!

Incorporating at least one cross-training session each week, taking at least one rest day per month and getting enough sleep are all vital in making sure your body can perform at its best during the marathon.

Go long, but not too long

While it is important to have banked good time on your feet, if you go too far in your long runs, you'll struggle to recover and then you will start your marathon already tired.

Three hours to 3:15 is as long as your longest run needs to be and, for many, 2:30-2:45 is enough, three to four weeks out from race day.

Any more than that and you risk not recovering in time. For more tips on the long run, click here.

Spread the load

But if you're limiting the length or duration of your longest run, how can you be confident of handling the distance?

The long run is critical, but your overall volume of training is even more important.

Four to five runs a week is a good target, while any additional cross-training will boost your fitness.

Consider a midweek run that also builds in volume, up to 75-90 minutes, to supplement your weekend-long run.

Practise close to race pace

Easy running is important as you build up your training volume.

But as you get close to your marathon, there's a benefit in doing some of your long runs closer to race pace rather than the typically recommended 60-75 seconds a mile slower.

In the final eight to 10 weeks of your schedule, try long runs at a steadier pace, averaging 15-30 seconds a mile slower than your goal race pace.

Pace yourself

When the gun goes, you need to know what pace you'll be running. Adding marathon-pace sections to the end of some long runs is a great mental and physical stimulus.

A good peak long run might be 2:45-3:00, including four sets of 20 minutes at goal marathon pace, with five-minute recoveries.

There are a few ways to estimate your marathon time based on your performances across other distances.

A simple predictor of your marathon pace

Multiplying your 10K PB by five, then subtracting 10 minutes, is one option; doubling your half-marathon time and adding 10-20 minutes, or working out 105-108 per cent of your half-marathon time also works.

Stress your system

The marathon is a game of energy preservation. Much of what you are aiming to achieve with training is teaching the body to be good at using fuel.

One way you can do this is with sessions that vary efforts between predominately using stored fats or carbohydrate.

Try this: embedded in a 75-90 minute run, alternate between three to five minutes at around 10K race pace and three to five minutes at, or just slower than, marathon pace, with no rest.

Start with 30 minutes of this and aim to build up to around 60 minutes as the weeks progress.

Cross-train

Running is high-impact. In recent years, we have seen great examples of elite athletes performing at the highest level while including lots of non-running training.

Time spent on a bike or elliptical trainer, or even aqua-jogging, can be hugely effective in developing your fitness.

Convert your running sessions to time and perceived effort and they can be conducted as cross-training, which increases your training volume while minimising injury risk.

Hit the hills

Hill training can be a great way of doing 'speedwork in disguise', as you'll very quickly see your heart rate jumping up while also developing more strength in your glutes, hamstrings and quads.

Challenge yourself by taking one of your midweek runs over a hilly route and working stretches of uphill at a strong sustained effort, where you stay tall and light on your feet, and drive your arms strongly.

Train your gut

Fueling on the run will help you feel strong and prepared to maintain your pace in the last 10km of the race.

You need to practice your fuelling strategy for race day. Gels are a great way to quickly get energy into your body while you're running.

Sip the gel slowly over three or four minutes and aim to consume one gel approximately every 30 minutes during the race.

Try a variety of options before you start your taper if you have trouble with gels.

Strengthen your body and mind

It is much easier for runners who are able to hold their posture and maintain their technique, to keep up their pace during the last stages of a race.

Strength Training is often overlooked by runners despite its ability to boost performance.

Focus on strength with one or two sessions per week. Include exercises like split squats (with and without legs), single-leg bridges, and planks.

Taper well

Three to four weeks before the race, you should be able to bank your longest run. This might be reduced to 1:45 with the last 30 minutes at race pace.

A week before, you can reduce it to 75 minutes, which is very relaxed and easy.

In the last two weeks of your training, you should aim to maintain the same frequency of running. If you run five times per week during your peak weeks, you should continue to do so in the taper.

Reduce the amount of running by about a third in two weeks and by half during race week. If you feel that you need more rest, then take it.

Lifestyle

Stress and recovery make your body fitter. To build fitness you need to push your body beyond its comfort zone and work hard.

However, the benefits only occur after recovery.

Manage your lifestyle to ensure a successful campaign.

Keep track of your energy and health

You can't train for a marathon in isolation.

Work, family and social obligations will impact your ability to recover and train well. Be on the lookout for signs that you are not recovering well.

With an HRV [heart rate variability] app you can monitor your daily training readiness.

You should be on the lookout for irregular sleep patterns, small colds and niggles that are repeated, or loss of motivation.

Be flexible and willing to adjust your plans during busy times or when you face stress at work or in the family.

Sleep yourself fitter

The ability to recover and sleep is a critical component of adapting.

The 'magical' 'eight hours' is a well-known concept, but the quality and consistency of your sleep are equally important.

Avoid using your phone for the last 60 minutes of sleep. Set a regular sleep and wake-up time.

Conclusion

Running is a highly beneficial and accessible sport that not only enhances physical fitness but also promotes mental well-being.

To excel in running, it's essential to balance training with proper fueling, recovery, and a personalized approach to workouts.

References:

Jackson, Erica M. Ph.D., FACSM. STRESS RELIEF: The Role of Exercise in Stress Management. ACSM’s Health & Fitness Journal 17(3):p 14-19, May/June 2013. | DOI: 10.1249/FIT.0b013e31828cb1c9