How to train for better running

From Juniors to Seniors : Ed Knight, Alice Averies, Aaron Willis and Kate Sackett

There’s so much information on how to train, what to do, when to do  it, etc. that it’s difficult to sometimes know what to do. Also, fellow runners are apt (it’s human nature) to tell you what worked for them. It may have worked for them, but will it work for you? Hmm. I call that anecdote. So the purpose of this article is to help you decide how to train, in a way that works for you.

Let me start by saying, unlike many who post on social media, I am not trying to sell you anything, especially not a training programme. Two reasons: firstly, everyone, although similar, is different when it comes to running, whether physiologically or the running goals you want to achieve, so training programmes need to be “bespoke” to you; secondly, for it to be applicable to many means it’s so generic it tells you little that you did not know already. See, I have saved you $9.99 per month already!

So what can we say about training to develop your running. Firstly, it’s worth seeing a running coach, who can assess your running and the aspects of your life that affects it is taken into consideration. Secondly, whatever you do, there are some non-negotiables that should appear in every runner’s training plan. These are not my opinion - that would be anecdote, but are my understanding of the science of running, based on proper peer reviewed research papers - you, know the sort of thing you find on Google Scholar.

I have already previewed some content in previous blogs, but I thought it was worthwhile bringing it together here and enabling me to cover specific aspects in future blogs. So what should runners expect when getting, following or developing a training plan.

1. Recovery: - might seem strange to start with not doing running, but I feel that many runners inhibit improving themselves as runners by over-training, so getting sufficient recovery is essential

2. Sleep: - yes, more inactivity! The research is pretty unequivocal - lack of sleep just doesn’t make a grump, but also does inhibit the processes the body needs to consolidate the effects of training.

3. Running: - at last you say, but not just any running - running that reflects what you want to do as a runner. The Principle of Specificity applies. If you want to be really good at Parkruns, you wouldn’t follow a marathon training plan. Every training session has a purpose and it should align well with your running goals

4. Nutrition: - "you are what you eat" and as an athlete, and members who take their running seriously are “athletes” in my opinion, eat well. Forget the balanced diet concept and remember you need to eat like an athlete. I will share what the research states about that, in a future blog.

5. Injury prevention activities: - hmm, interesting label, Dorian. I called it that because all runners want to avoid injuries as it stops them doing what they love. The singular most effective preventative of getting injured is strength training. But if I put that down, many members would switch off. And before you think, I do some squats, I’m ok. I would state here that to run faster requires greater effort from your muscles and if you don’t strengthen them with greater than body weight you will get injured. There are other activities that generate greater loads than bodyweight, which don’t necessarily mean picking up a barbell, e.g. plyometrics. These target the tendons and as many of us know, where it might take a few weeks to recover from a muscle tear (or even a bone fracture), it can take months for tendons to recover, so I will discuss how to do these in future and you don’t need to do what I do, as I doubt you will be wanting to protect your body from the forces required to do the triple jump. But if you do, drop me a line.

6. Whatever distance event you decide to do, ensure you have the right apparel, especially running shoes, as training in the ‘wrong” gear can lead to injury and chafing which can be excruciatingly painful. Most good running shoe shops will have treadmill where they can assess your running gait and advise you on the appropriate shoe type.

So, your training plan should include some running sessions, some gym sessions, lots of rest, especially sleep, proper fuelling for the body and input from someone suitably qualified, i.e. a running coach, to identify where your training priorities are, as you can’t change everything at once.

In future articles I will publish the underpinning research and include selected members’ experience so you can relate to the practice more effectively.