No matter what your goal distance is, if you are looking to improve your running it is important to understand that there are no quick fixes.

• Consistency is key – be patient and gradually build up your speed and distance. The more often you run, the sooner you’ll see an improvement in your fitness and you’ll be able to run faster and for longer periods.
• Race-Specific Training – once you’ve selected the distance you’re running, you can design a training plan to be race-specific, so that on the day of the event you will be able to comfortably cover the distance. During your planned running sessions, the total distance covered in any run should be less than the distance to be covered on Race Day.
• Schedule your Runs – aim for 3-4 sessions per week for 30 minutes or more, each week leading into your event. To prevent injury, make sure you alternate hard and easy runs with adequate recovery time between sessions. Make one of these sessions a longer run that is performed at a slow and steady pace, with the main focus covering the distance without walking. Keep the other runs that week at shorter distances. Sticking to your scheduled training plan is important for success.
• Warm-up and Cool down – before every run it is important that you do a general warm-up to prepare your body for exercise by gradually increasing blood flow and raising your body’s muscle temperature. It is important to start every run with a 10-minute warm-up, which could include dynamic stretching, walking and a slow jog, making sure you build slowly and progressively. After you complete each run, a cool-down and stretch after will help aid the recovery process and reduce your susceptibility to developing an injury.

Note: Before beginning any training program, you should check in with your doctor or health professional for medical clearance.

By Emily Negus – Personal Trainer, Anytime Fitness Frenchs Forest (B.Sc. Exercise Scientist, Accredited Athletics Coach)