Ready - Get Set - Run

Make a training plan

A good plan will help you build your fitness gradually and safely, avoiding the injuries that can occur if you do too much, too soon. And remember, a plan that’s perfect for your partner or friend might not be perfect for you.

 

Find a running buddy

A fun run is more, well, fun, if you do it with a mate. There’s plenty of scientific research showing that training with a friend, a group or a personal trainer helps maintain an exercise habit, and consistency is the key to feeling strong on race day. Try to train with others who are capable of running the time you’re aspiring to, as it will help to maintain that pace on race day.

Skip it? Don't sweat it

Yes, it’s important to follow the program, but sometimes life just happens. Missing a workout or two isn’t the end of the world. Don’t beat yourself up about it, and don’t run twice the next day to “catch up”. Just get back on track with the next workout.

Be well-rounded

Yoga is a great complementary activity to running. It helps with flexibility, joint mobility and strength in the core, quads and hamstrings – all things you need for running. Swimming helps build cardio fitness and endurance needed for running without the joint impact, while stretching helps with flexibility. Many runners say complementary activities also make them happier, faster runners.

Top up on good stuff

Certain supplements can help keep your body on track, especially if you’re training for a longer run. Runners put a lot of wear and tear on muscles and joints, so use a good fish oil and anti-inflammatory cream, adding that he also takes a magnesium supplement prior to racing to prevent cramping. Vitamins C and E and coenzyme Q10 for reducing free radical damage during training, and B vitamins to help with energy production.

Do a dummy run

There’s nothing worse than discovering part-way through a race that your new top chafes or your tummy can’t handle that sports drink. Do a few training runs with your race-day gear, nutrition and water. A week before the race, check you have everything you need, so you don’t find out too late that moths have eaten holes in your lucky socks.

Put your feet first

Running shoes that are too new, old or just plain unsuitable can cause injuries such as blisters, bruises and fallen arches. You wouldn’t go out the door in a suit that doesn’t fit or a dress that’s too tight, so it’s crazy to try to squeeze into something that doesn’t suit your foot or running style. If you experience pain, a podiatrist can do a biomechanical assessment to see if you need different shoes, or orthotic aids.

Eat well

Make sure your diet is full of wholefoods high in nutrients that will support your body when training. Pumpkin, sweet potato, parsley, capsicum and kiwifruit are great sources of vitamin A, C and beta- carotene. Raw nuts and seeds give us vitamin E. And lean red meat, seafood, split peas and pumpkin seeds provide zinc, another essential nutrient when training.

Have fun

Whether you’re new to running or a regular, it’s great to challenge yourself, but you’re far more likely to stick to your training, and have a good race, if you have fun. Train to music that makes you smile, run with your dog, treat yourself to some new gear or have breakfast at a new cafe after a weekend run.