Published
01.Jan.2006

Tips to improve your running

Find Consistency

The Problem: inconsistent running. You go for a run one morning, but the next day you can’t seem to find the time. The following day, you don’t have the energy to run after work, so you miss another day. And so on – haphazardly.

The Programme: resolve to run every day at approximately the same time. Don’t worry about how far or fast you run; the important think is to carve out a specific, regular time and do it. It doesn’t matter whether you choose to run in the morning, at lunchtime or in the evenings, you pick the period that has the fewest potential interruptions and gives you the greatest chance for relaxed, enjoyable running. In the summer, it might be the cool, early morning. When the whether turns cold, it might be lunchtime, after work or after school. Whatever time you choose, stick with it and don’t give yourself way out. Let your body get into the rhythm of a regular routine.

The Payoff: you’ll feel better running on a regular basis, rather than sporadically. You’ll have a better chance of running faster and farther, too.

Boost Motivation

The Problem: You have a hard time staying motivated in your running.

The Programme: Set definite goals. Olympic champion Michael Johnson is an expert at this, which explains why he’s one of the most successful athletes in the world. Before the 1996 Olympics, Johnson’s goals had four essential elements, the same four elements yours should have. Forming the acronym RACE, they were:

Rewarding: Olympic golds and a secure place in Olympic history. Attainable: All within his reach. Challenging: Lots of competition in the 200m, and no man had ever won the 200/400m Olympic double. Explicit: Gold medals in the 400m and 200m and, if possible, world records in the process.

As for your own goals, let’s start with ‘explicit’. Don’t simply say you’re going to train for a marathon or a 10k this year. Rather, pick a definite race, mark it on your calendar and consider setting a time goal – on that will challenge you, but that is attainable as well.

The Payoff: staying fit and healthy is rewarding in itself, but setting and reaching goals is highly motivating and fun. Sweeten the pill somewhat by setting up a bonus for yourself. It won’t be an Olympic gold medal or a million dollars, but it could be a big meal out, a trip away or a new pair of running shoes.

Improve Speed

The Problem: You don’t like doing speed work, but you want to improve your half-marathon and marathon times. What should you do?

The Programme: try threshold – sometimes called ‘temp’ – runs. These runs are specifically designed to improve your sustained speed for longer races. You should do them at around 10k race pace, either continuously to with rest breaks thrown in. Here’s an example for the latter, 4x5 minutes at threshold pace (say, eight minute / mile pace) with a one-minute jog recovery after each rep. You should begin and end all temp runs with 10 or more minutes of easy running. As you get fitter, you’ll be able to go longer. But don’t go faster, or the session will prove counterproductive.

The Payoff: You’ll gain strength and speed that is specifically geared to long races such a half marathons and marathons.

Increase confidence

The Problem: You lack confidence in your running.

The Programme: Often, a lack of confidence is ground in a fear of failure. In general, we all want to succeed, to be accepted, and to measure up. Yet the fear of failure can be inhibiting. In our running, we can become so fixated on the things that aren’t going right that we fail to notice our accomplishments.

Here's what you can do about it, first resolve to appreciate the positive aspects of your running. Think about why you started running in the first place and how far you’ve come since then. Really notice how your body has changed, as you become fitter.

Second, set realistic goals and vow to have fun achieving them. Enjoy the process. There is no right or wrong way to run, there are only different approaches, so stop worrying about your colleagues 5k PB or your clubmates’s marathon pace. When you reach your goal, savour the moment, relive all the steps it took to get there and congratulate yourself on your courage and determination.

The Payoff: With more confidence in and control over your running, you’ll have a lot more fun with it. Doubtless, this will translate to improvement.

Extend Endurance

The Problem: Lack of confidence. Your long runs are torture!

The Programme: to improve your endurance on long runs, add hill training to your programme. Each week (or every other week at least), find a long hill – anything up to a mile in length, if possible. The idea is to work this hill into the middle of an otherwise easy distance run of perhaps 5-10 miles. There’s no need to attack the hill, and don’t worry about pace, either. Just get over it.

In a month or so, try doing the hill twice while maintaining the same overall distance for the run and making sure you’re recovering between climbs. For example you might hit the hill at mile two and then again at mile five.

The Payoff: Hill running is excellent for improving endurance, and is going to make running on flat terrain that much easier. Because you’ll be stronger, your long runs won’t feel so long either.

Create Variety

The Problem: You’re in a training rut.

The Programme: To get out of it, you need to break up your routine. Like many runners, you may be spending too many days running the same route at the same pace. The solution is to plan a variety of session s a month in advance and mark them on a calendar. (Do this on the first of every month). Plan speed workdays. Plan long-run days. Plan to run a race. Plan a couple of ‘excursion’ long runs to a nearby country park with scenic trails. Plan days for rest, cross-training or quality time with your family. Variety is the spice of life – and your key to getting out of your rut.

The Payoff: With more variety – and a calendar to help you stick to it – each run will have a purpose (i.e. speed, strength, endurance, recovery, rest, fun) and won’t simply be a means of satisfying your training log. You’ll soon feel fresher, stronger and faster.

Fix your form

The Problem: You’ve got sloppy running form, which could be causing injuries, rightness and poor racing.

The Programme: Find a full-length mirror. Job on the spot in front of it. Is your head held high? Are your hands and arms flowing fluidly past your sides while curing inwards just a little when they move in front of your body? Good. Now turn sideways and keep jogging. Are your ears, shoulders and hips all making a line that meets the floor at a 90º angle? Great, make a mental snapshot of your image in the mirror and get ready to tackle the great outdoors.

To develop the efficient stride you want, begin by walking on a track or flat read. Remember that upright image in the mirror. Walk a little faster. Walk really fast. Then, while keeping the same form, let yourself break into a run. Yes, you’ve got to pick up your knees a little more – surprisingly little, it tuns out – but that’s the only change you should make. Stay loose and comfortable. Don’t lean forwards or reach out with your front foot. Let your feet come down naturally, right over your centre of gravity. Now you have it.

The Payoff: Even if you don’t start running faster, improved form will help you to run more smoothly and in amore relaxed style, while increasing your endurance and decreasing you injury risk.

Learn Pace

The Problem: Your 5k and 10k race times are too variable, and you’re not sure why.

The Programme: You need a new solid training component to ‘anchor’ your training regimen: the time trial. By pushing yourself in a time trial on a consistent basis, you get accustomed to running at a good speed. The result is that your body learns what it can handle.

To begin find an accurate measured stretch of road or trail (a loop is best, preferably half a mile to two miles long). Use it to run a time trial every couple of weeks, and keep a record of your results. You should notice an improvement as your fitness level improves and you become more familiar with the nuances of the training loop.

NB: to stay mentally fresh in your time trailing, it’s a good idea to find a new loop every six months or so. That way you’ll have a new set of standards to attack and you won’t be tempted to compare your current performances with those of the past.

The Payoff: come race day, you’ll know you’ve done the work. Your better sense of pace will propel you to faster race times.

Seek Moderation

The Problem: Just when you get in shape, you get hurt or become over trained.

The Programme: It could be that you’re setting your goals too high and have to train too hard to attain them. Over training; it is always the surest path to success. Being moderate doesn’t mean you’re supposed to train hard. It simply means you need to be controlled about it, such as knowing when a day off or an easy day is in order. A good way to keep track of what’s needed and when, it to keep a training dairy. This is an excellent tool for helping you to see potential problems before they become actual problems. If you can determine your ’red line’ – the point at which upsets happen – you’ll be more likely to stay healthy.

The Payoff: consistent training is the best way to achieve consistent success. You’ll enjoy running more and will be more likely to improve when you avoid the down periods caused by over training.

Build Strength

The Problem: Your legs are strong, but your upper body isn’t. This detracts from your race performances, especially near the end when your form breaks down.

The Programme: Resistance training is the best way for runners to build strength. It doesn’t take much time, either; you can get considerably stronger by doing just one set of exercises two to three times a week. Do this 20-minute work out after an easy run or on a day off.

The following exercises will work all the major muscle groups, including the legs. Do them slowly and through a full range of motion with relatively heavy resistance: leg extensions (quadriceps), leg curls (hamstring) and seated toe raises (shins) for the legs; bench press (chest and triceps), dumbbell press (shoulders and triceps), dumbbell curls (biceps), dumbbell bent row (upper back and biceps), back extensions (lower back) and trunk curls (abdominal) for the upper body.

The Payoff: A stronger body will help you to maintain proper posture when the going gets rough. With more definition in your muscles, you’ll look and feel better, too.

Stay Flexible

The Problem: Mental inflexibility regarding your running.

The Programme: In running, we talk a lot about staying flexible – in the physical sense, but what we runners really need is more mental flexibility.

For example, marathoner Frank Shorter was once running a track session of 400m reps that wasn't’ going well -–in fact, he was several seconds too slow on each 400. So, in the middle of the session, he took his stopwatch off and tossed it aside. “I didn’t need the watch to confirm that I had the ‘heavies’ that day, shorter said. “So I finished the session without timing it.

Runners obviously like to be tough – we know that hard work brings improvements. But try to remember that being smart and flexible is often better than being tough. For example, if there’s a 40-mile-per-hour gale blowing on the day you have track work scheduled, reschedule it. Use your training log and race goals as guides, but don’t be a slave to them.

The Payoff: By staying more flexible in your training, you’ll be less likely to set yourself up for frustration and failure. Your day to day running will go more smoothly.

Sharpen Focus

The Problem: You lack focus in your running.

The Programme: Find a coach. This person will be able to identify weakness and strengths in your running programme. With a coach, a little input can make a difference. During a training session, an experienced coach can identify defects in your stride length, push off upper body position, breathing – everything. You may not be aware of these problems, but a coach is motivation. You’ll immediately have someone else who cares about your running and that’s a big motivator.

Finding a coach is easy. Contact your local running club, which may have a coach of its own or be able to recommend some; or phone the BAF.

The Payoff: They've done 90% of the hard work already (if not more). An astute coach will provide you with the remaining 10. By having a coach to guide and inspire you, you’ll have a better chance of reaching your full running potential.