Expert tips to make you a better runner
Running is one of the easiest exercises to take up, but it can be easy to lose your mojo and get injured. Coaches give their advice on how to hit your stride
TL;DR
- Motivation can fluctuate; arrange to run with others or join a club to ensure you get out.
- Avoid sitting down immediately after arriving home from work to maintain momentum for a run.
- Starting with a program like 'Couch to 5K' and jogging at a conversational pace is recommended for beginners.
- Don't be afraid to incorporate walking breaks, as continuous running isn't always necessary and taking time to build up mileage reduces injury risk.
- Prioritize comfortable footwear, ideally with gait analysis, and remember you are a hobby runner, not a professional athlete.
- Comfortable clothing is key to feeling good before and during a run; sustainable and affordable kit options exist.
- Signing up for races or events like parkrun can serve as strong motivation for consistent training.
- Establishing a routine with regular frequency (e.g., three times a week) and slowly increasing running volume helps prevent overtraining and injury.
- While data from watches can be useful, it's important not to become overly reliant on them and to develop the ability to judge pace independently.
- Carbohydrates are essential for energy, and fueling before runs with easily digestible options like toast or bananas is important.
- Strength and conditioning work, particularly for the lower body, is more beneficial for injury prevention than excessive static stretching.
- Take injuries seriously; running through pain will not help and seeking professional advice from a physiotherapist or osteopath is recommended.
- When training for a marathon, consistency is key; avoid overdoing it early on, as a well-managed build-up is more effective than intense bursts followed by breaks.
- On race day, start slower than you think you need to, stick to your planned pace, and manage fueling appropriately.
- Maintain a philosophical approach to race results, considering all factors that may have affected performance and recognizing that personal enjoyment and effort are more important than just the time.