In Britain we work more hours than anywhere else in Europe and working more means less time for training. Though time is scarce our running is precious to us, so it needs to be given the importance it deserves. We think nothing of filling our diaries with important work and social appointments. But why not do the same for your running sessions? If you find yourself struggling to keep to your programme by missing your sessions, then pop them into your diary, in just the same way as you would do with all your other meetings. Or leave post-it notes on your PC if that’s your thing. This could not only help you to schedule your weekly speed work or tempo run, but it might also help send a signal to colleagues that your running is important to you. It may not prevent you missing all of the sessions, sometimes life just gets in the way, but over time it could improve your commitment and ultimately your performance.
And if you travel a lot for work this need not get in the way of your training either. Make the best use of hotel gyms – the odd treadmill session certainly breaks up the monotony of the road. Or use it as a great way to explore different locations. Carrying around your kit may seem an inconvenience, but the benefit is worth it, and after a while it becomes a routine just like any other aspect of your training. Gore running has a particularly good travel kit to make things as simple as possible for you:
Depending on your running style and the exact type of shoe you use your running shoes should last you between 350-500 miles or 12 months. But before you decide to either throw them in the bin, or take a trip to a shoe recycling centre, it might be worth considering if other runners could get some extra mileage from them. The Shoe4Africa scheme was started back in 1995 and has been very successful in helping budding young African athletes with footwear and equipment. It now supports training camps and scholarships, while continuing its core programme of collecting and distributing donated shoes. It has also produced some fantastic success stories, such as Francis Robert Naali who received donated shoes as a youngster and went on to become World Half-Marathon champion in 2005.
I have written before about the benefits of running with music.
Though here is no hard scientific evidence that it can improve performance, running to a beat can promote the ability to exercise for longer and for long weekend runs that is no bad thing. But whilst using an MP3 player or iPod stacked with your favourite music can bring benefits when you train, it may not be the best thing to use when in a race.
Because of health and safety concerns some event organisers have even gone so far as to ban them (though it remains to be seen if this can ever be enforced). So if you can’t live without your iPod then check on their policy when entering the race.
Saves any embarrassment on the day.
Read what other runners think.
My advice is that if you do use an MP3 player for training then do so sensibly, but leave it in your kit bag come race day.
Your running shoes are the single most important piece of running equipment and it is very important that they not only fit properly, but also suit your individual running style. I have written about this previously. The very best way to buy running shoes is to visit a specialist running shop and to speak to someone who is properly trained in assessing your running style and if possible, carrying out some biomechanic analysis. Nevertheless it always helps to do a bit of homework about the sorts of shoes available, as well as the things to that go into selecting which shoes are right for you. Take a look a look at this excellent website called the Shoe Guide.
The site has reviews of hundreds of pairs of running shoes and guide grids to show who and what they are best suited for. The site guides you to the best shoe based upon the surface you run on, your weight, your biomechanics – a simple guide is given to assessing your needs – and the race event you are building up for.
There are plenty of gadgets out there to help with your running. Magazines and shops are stocked full of those little bits of kit and equipment designed to give you more information and (in theory!) help improve your performance. Top of the list probably goes to Heart Rate Monitors (HRMs).
HRMs are a very effective tool at ensuring you are not going too fast as much as too slow. They provide information on the training zone you are working in. For runners looking to make improvements in time they are a valuable training tool.
For more information on heart rate training, take a look Runners World and Diet and Fitness resources.
Not sure if you want to invest in one? Then take a look at this useful guide on the Real Buzz site.
A good pair of running shoes is your most important piece of equipment. And make sure you visit a specialist running shop for the best advice and guidance. Run and Become is particularly good.
Once you have found ones that are comfortable and suit your style it is a good idea to buy two pairs at the same time. When the conditions are wet outside it can take a long time for running shoes to dry out fully. So rotating two pairs means they can recover their shape and dry out sufficiently before you use them again. Chances are that each pair will last you for more miles than if you used one pair all the time. Some manufacturers also make winter models of the best selling brands which offer even more protection from the elements than the normal versions.
Ok, so you get home from a hard day at work and you start preparing for your run. You do a quick mental check of your kit: trainers, yes, water bottle, yes, gels, yes, hat, yes, iPod, no – I knew there was something missing. Such has been the success of iPods and mp3 players that chances are some of you will be using one on your run. And you are not the only one. Many athletes believe that the music aids in relaxation or helps them get into a rhythm necessary for a smooth workout.
But whilst having your favourite tunes might while away the time a little quicker, does it help improve your running? It appears that although up-beat music has no apparent clear physiological effect on runners, it does seem to promote longer exercise times, perhaps by making people feel more energised or by diverting their attention from feelings of tiredness. Paula Radcliffe, Kelly Holmes and Hailie Gebreselassie have all said that listening to their favourite music puts them in the right frame of mind to compete and recent research at York University found that when exercising in a gym environment people using weights will exercise for longer when music is played.
I know someone who planned out her entire half-marathon based on music through her iPod. And she had set up her favourite music to coincide with the last 5 minutes of the race. Now that really is planning! But it worked for her and it may work for you too.
Wikipedia has a good overview of the latest research.
And for those of you who want some to find out the best tunes for running, take a look a jogtunes.
On the surface, running may be a simple sport – put on a pair of trainers and out you go.
But dig a little deeper, and as with any hobby or pastime, there is always something you can spend your money on. I joke with my friends and clients that the ‘road to running success is to buy more things’! Well, that may be true of me. I am partial to the odd new pair of shorts, the latest top, and of course a new gadget.
Whilst some of this expense may not make me a better runner, having the right clothing can certainly make me feel like one. And being comfortable – and warm – whilst you hit the streets over the next few weeks is very important. Being more comfortable makes your run more enjoyable. Modern running clothing is virtually all made of synthetic materials, breathable and designed to wick away moisture keeping you dry and comfortable and designed to be worn in ‘layers’. This type of clothing really does have the edge over a cotton top and a woolly fleece. Cotton adsorbs and retains moisture very easily, making it heavy and so it will stick to you and inhibit movement.
Read more about how to use layers of clothing during the winter, to stay warm, comfortable and looking good.