Getting the most from your running

1. Do you look forward to or dread your long runs at the weekend?

If you answer is yes, then great news, you are probably running them at the right pace and getting the most from spending all that time on your feet. If the answer is no, then it might then you need to think about why that might be the case. Are you suffering from overtraining by increasing your weekly mileage too quickly? Are you running at too fast a pace and find yourself hanging on at the end? Are you running the same route every week and getting bored with the same scenery and feel you are just ticking off the miles? Some of these issues might be true for you, or you might have other reasons. The long run is THE most important session of the week and so it is important that you get to love it and it is not too late if you don’t already. To liven things up, try running on a brand new route, or try the same route but run it the other way – it’s amazing how such a simple change can reinvigorate things. Alternatively, get someone to drive you the distance from home you need to run. That way, every single step you take is one closer to home!

2. Do you feel tired all the time?

OK, given most people’s hectic work and family life the answer to this is likely to be yes! But it is important to try and understand which of life’s activities – including your running – is the real culprit for feeling tired and lethargic. How is your diet? Are you eating enough before and after your training? Carbohydrates are the runner’s friend and you may need to consume more of them. Between meal snacks such as oatcakes, plain yoghurt, dried fruit and unsalted nuts should always be at hand (or bottom drawer at work). Water is very important too, on your rest days as well as training days. And how are you sleeping? It is only when you rest that the body repairs itself and when you sleep the hours before midnight are crucial, as this is when growth hormones are released. Don’t feel that any of these issues are a problem for you, but still feel tired? Then take an extra day’s rest!

3. Do you feel bored on your run as if you are going through motions?

Whatever the level of commitment you have to your training programme it is not unusual to go through periods of boredom. You know you are capable of running a session, but you just cannot be bothered. Does that sound familiar? It is important to remember the reasons why you run. These reasons will be very personal, so try and stay focused on them as you train. Concentrate on these for a couple of days rather than worry about the pace of a session. Run without a watch, or maybe with a friend for a change. If you are training for a marathon or other big event and raising money for charity spend a few days working on your fundraising and tell (even more!) people about what you are doing and why.

4. Do your joints and muscles take a long time to recover from your runs?

This is not unusual if most of your running is on roads. But all that pounding does have an impact on your joints and muscles and recovery from runs – especially the long runs at the weekend – can start to take more than a couple of days. As a consequence you may not feel ready and refreshed for the next session. One way to prevent this from happening is to change your terrain. If you have it available, try running on trails, or grass – not necessarily for the whole run – but at least for large chunks. Alternatively, treat yourself to a sports massage. I try and have one every 3-4 weeks and I find it very beneficial.

5. How do you look and feel?!

When was the last time you bought a new piece of kit? Why not treat yourself to some racy new gear. I find a new pair of socks feels great or a new top makes you feel really good and though it may not necessarily make you run faster, you will enjoy your run a lot more. Have a look at your trainers. How many miles have they done? If there are approaching the 400-500 miles mark, or are 12 months old then its time to consider a new pair.

6. When was the last time you went out with friends and colleagues?

Do you find that these days you only read copies of Runners World rather than novels and spend lunch times searching the Internet training and tips? Sound familiar, or is that just me?!

This is easily done when you are training for a big race such as a marathon. But don’t neglect your friends and family. They are important to you. When deep in the middle of a tough traininbg programme it is easy to decline drinks with colleagues on a Friday night because it may interfer with your training That level of dedication is admirable, but watch out for that fine line between dedication and obsession.