When it comes to having a good run, there are lots of things that you can do to encourage a better run. Here are my top 6 tips to a better run, some of these apply to different forms of training:
1. Run somewhere that inspires you – with my training schedule, Sunday is the day I am able to fit in a long run. For the past month or so I have driven down to Brighton early Sunday morning, it’s great down there, people runing, cycling, skating etc etc. Most people you pass acknowledge you ‘morning’, lots of good energy, the sea breeze helps – well worth getting up early on a Sunday for!
2. Set little goals within the run – I like to get at least half way through my run without music. I then add in music and find this picks me up for the second half, spend the first part of your run getting your breathing right and your focus on. If doing a long run, maybe bring some gels or an energy bar to pick you up at different points.
3. Count slowly – I got this one from Paula Radcliffe, find your ‘running rhythm’ (when you are fully warm and feeling good) and then count slowly to pass the time. Also try to use this when it gets tough, anything to distract the mind, ‘mind over marathon’ and all that!
4. Be accountable – tell someone what your running plans are, a friend, someone you work with etc – this will motivate you to go through with your plans and help you to run further or longer perhaps. No one wants to let down there mates do they!
5. Fuel your body correctly – paricuarlly important if doing a long run, there is nothing worse than suddenly losing lots of energy due to lack of fuel. Snack during run can also provide a quick fix. I tend to do a long run first thing in the morning so will have a decent pasta and chicken (or something similar) the night before and then light in the morning, Avocado on toast I had on my last long run.
6. Warm up – this is one that often gets neglected with running – with the ‘I will warm up as I run’ mentality. Spend a good 15 minutes getting the heart rate up before, squats, lunges, dynamic stretches, change direction etc. Also use a foam roller/ lacrosse ball to loosen up, once you are warm the first 10 minutes will feel a lot nicer rather than warming up as you go. A decent cool down/ recovery session is equally as important for a faster recovery. Do some ‘strides’ to open the legs out and some longer stretch holds straight after.
I hope you found this blog useful, I am currently training for the Bournemouth marathon in October. I have also posted a blog on my marathon expieriences.
Have a great week and let me know if you have any feedback 🙂