Need that extra edge to get you over the finish line? We asked some of Australia's best coaches and running athletes to reveal their top training secrets to get you primed for your best performance yet.
1. Don't skip the warm up
Gordon Campbell, Can Too Head Coach and marathon runner, says too many runners make the mistake of either not warming up properly or doing static stretches (holding a stretch) before a run. "This not only lowers your performance but can also lead to injury."
"Start with an easy paced jogging warm up for 10 minutes followed by some dynamic exercises like legs swings, high knee running, heal to glute running and walking lunges," he says.
2. Variety is key
Brian Schepisi, Head Coach at Sporting Spirit, says simply going for a run is not an effective way of training for a running event – you need to spice things up a little with speed work and stamina training.
"Include at least one fartlek (a form of interval training) session a week and a tempo run to improve your race pace and stamina," he says.
Fartlek interval training:
"Either surge on and off throughout the run over hills or flats," Schepisi explains. "Or run intervals such as five one kilometer repetitions at 10 to 15 seconds per kilometer faster than your goal race pace." "Or run three two kilometer repetitions at goal race pace with a two to three minute recovery in between," he says.
Tempo run:
Start off easy and build to a strong and steady pace (challenging but manageable) over the second half of the run.
Schlepsi advises aiming for these distances:
- 6-10 kilometers for a 10 kilometer race
- 10-13 kilometers for a half marathon
- 13-16 kilometers for a marathon
3. Create your own mantra
Helen Stanton, marathon winner in the female division of the 2010 Blackmores Sydney Running Festival, says when the going gets tough and you feel yourself running out of steam, turn inwards and repeat affirmations for a mental boost.
"'Just do it' is always being repeated in my head running up hills or during the last few kilometers in a race," says Stanton.
4. Pull back before the race
Steve Moneghetti, Olympic champion and Australian running legend, says another common pre-race blunder is training hard right up until the day before an event. "I like to freshen up prior to a race by cutting right back on my mileage and only doing one session at race pace earlier on in the week," says Moneghetti.
5. Maximise recovery
Unless you have just run a marathon, warming down and static stretches are key to a quick recovery, Moneghetti says. "Don't just stop moving after your run. Walk or shuffle until your breathing recovers, stretch, and then if the race finishes near a beach, go into the water for 10 minutes to ease inflammation."
"If you are sore later on, then active recovery is best for aching legs. Go for a light walk, swim or bike ride in the afternoon to help loosen you up and feel better," he advises.
6. Mind over matter
Running is both a physical and mental challenge, so when it comes to training, "I don't feel like it today" is not apart of a winner's vocabulary. Unless injured, regular and challenging training sessions are a must if you want to see improvements. "Beginners should train three days per week, intermediate runners, four to five days per week, and advanced even more," says Schepisi.
And our other experts agree:
"I really hate missing a day of running as this is my fuel in the morning. Instead of having a coffee, I go for a run," says Stanton.
"Sometimes the best way to get over an 'off day' is to get out and run. It is hard at first but once you get into your stride you start to feel great," says Campell.
"I run 100 kilometre a week so I don't have a day off unless I am injured," says Moneghetti.
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