How you can make the most of your running training

How you can make the most of your running training

If you're taking part in a 5K, 10K or marathon run this summer, you should hopefully have already begun your training regime. Training for a run is a crucial aspect of your participation. It ensures that you're fit enough to complete your event and that your muscles won't be strained and susceptible to injury afterwards. And if you're raising money for a charity, your obligation to train is twofold as you'll be disappointing your intended recipients - as well as yourself - if you fail to finish. But how exactly do you make the most of your running training?

When you start training, begin gently - for example, by running two kilometres in your first session and then gradually increasing your route by a kilometre when you feel able to. Once you've settled into a manageable route or you've achieved your target distance, you then need to maximise your training regime. One way to do this is to hone your warm up and cool down exercises, in order to ensure that your muscles are flexible and responsive. Before your warm up stretches, try skipping or cycling for a few minutes to increase your heart rate. Then, when you're cooling down, make sure that your stretches are effective so that your muscles can relax easily, thereby reducing the likelihood that you'll injure yourself before the big event.

If you're worried about your running technique, think about seeking the help of a specialist trainer on a temporary basis. Many personal trainers will be happy to have a one-off session with you in a public park. This consultation might be expensive but it could prove invaluable in boosting your performance and helping you understand the biomechanics of running and the importance of pace management. If you're hoping to make participating in running events a regular feature of your annual sports activities, you may want to consult a personal trainer or a sport medicine specialist on a regular basis, to ensure that you're doing things right and can compete in the long-term.

Its also crucial to stay motivated during your running training running training regime. This can be particularly difficult during the winter and early spring or if you feel like you're not making any progress. You may be able to combat this by going running with a friend or family member or by joining a running club, so that you can be encouraged by the people around you. A change of scene could also work wonders and this can be achieved simply by changing your usual route or, if you live near the countryside, travelling to a running route that's out of town.

Finally, maintaining a healthy diet and staying hydrated is the cornerstone of successful running training. Drink some water before, after and during your run to ensure that you don't feel unwell from dehydration but be careful not to drink too much water as this can cause muscle cramps and vomiting. Also make sure that you cut out junk food from your diet and eat foods that are high in energy. Carbohydrates are particularly important in supplying your muscles with energy, while protein can help repair and build them up.

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