​Training for Race Running

If you are aiming to improve your strength and stamina for a race or if you’re simply trying to improve your distance time, there’s a certain style you’re going to have to adopt. Preparation for a race has become a bit of an art form so if you’re going to race, there’s some things you should consider:

• If you haven’t been running regularly you will need to build up to your race distance gradually.
• Investing in a professionally written training programme can not only provide faster results but it can minimise the risk of causing pre-race damage.
• Interval training that uses alternating runs of high and low intensity, is a race runners key to success on race day.
• Adding some resistance training at the gym can also greatly improve performance. Race runners often benefit from working core muscle groups (arm strength for instance, can elevate the height of each pace).
• Muscle recovery is just as important as the training itself. If you’re working with sore muscles you will never achieve your training potential.
• Prevent injury – don’t skip warm ups or cool down and remember to start reducing your training program in the weeks leading up to your race –you don’t want to burn out before the big day.
• Continue eating a balanced diet with increased carbs to fuel the muscles on the week of the lead up to the big day to ensure you don’t run out of steam. Weightplan has a range of nutrition plans created for sports people.

Breaking through a running plateau

As with any form of exercise it is quite easy to reach a plateau where you stop noticing any improvements, or you simply tire of your routine. The great news is it’s easy to break the cycle.

• Re focus – re visit your goals, as they will have changed since you first set them.
• Vary your training – Change your training route, length of your route, include interval training in your plan (bursts of fast running interspersed with slower periods or walking), switch from long/slow to short/fast.
• Include other activities such as cycling, swimming and strength/resistance training.
• Increase your daily calorie intake during a plateau – then you will have more calories to burn when training.
• Rest – take some well deserved rest; replace your structured workout routine for 1 week with brisk walking and light cycling.

The health benefits associated with running

To feel all the health benefits associated with running you will need to be running for at least 15 minutes at least 3 times a week. For such a small weekly investment, look at the rewards:

• You will become physically fitter and stronger – allowing you to increase the amount of running you do or the speed at which you do it.
• You will have more energy and endorphins will be released (feel good hormones).
• You will increase your metabolism which is great for weight loss and calorie burning.
• You will benefit from reduced health risks such as heart disease and some cancers.
• You will lower blood pressure and cholesterol levels.

Food for thought

Nutrition can play a big part in your success when you are running. If you’ve ever run out of energy or noticed you’ve hit a wall with your training, your nutrition might not be supporting your fitness programme. Just as cars need fuel, your body needs food to convert into energy. Likewise you will need a certain mix of carbs, proteins and fats that not only provide energy for your run, but supply protein to support muscle growth.

Summary

There is no other sport that is as readily accessible and provides such fantastic health benefits as running. Running can easily be incorporated into any workout to build up your aerobic capability. Simply plug in your earphones and start running. It’s a great way to clear the head and you’ll be amazed how a few more endorphins can keep you in a positive frame of mind.

For more fitness advice and tips on how to stay on top of your game visit www.weightplan.com