As the weather cools down, the running calendar starts to fill up.  The next few months are packed with road races including the well known City to Surf, Sydney half and full marathon, Gold Coast marathon and a variety of fun runs.

Whether you are a dedicated runner or just starting out, it’s important to plan your training regime and to allow yourself enough time to build up your endurance and speed.

A good rule of thumb is to increase either speed or distance by 10% a week.  This will help prevent injury and will ensure a gradual increase in your fitness which you can maintain.  There are plenty of running programs available on the web – look for one that suits your fitness level and don’t forget to include some rest days and strength days.

Tips for the big day:

Warm up – you’ve probably heard it before, but you need to get your muscles warmed up before you set off.  Most races start early in the morning and it can get cold standing around waiting for the start gun.  Jog on the spot and loosen up your shoulders.  It can take a while for the pace to pick up once the gun goes – use this time to warm up your legs.  If possible, wear an old long sleeved top you can discard once you’re into your stride, or arrange for someone to catch it for you as you go past.

Water!!! Whether you are aiming for a personal best or just wanting to cross the finish line by any means, you need to stay hydrated.  Even though many of these events are scheduled in autumn and winter, the days can still be very warm and it doesn’t take long to de-hydrate.

Take some water at the drink stations and have a few sips to keep you going.  If it’s really hot, you can pour the rest over your head to cool you down (and you’ll look like you’ve been running really hard!)

If you are running a marathon, you might want to consider some electrolyte drinks, but try them before race day – you never know how your body will react.

Hills – hopefully you will have done plenty of hill training in your preparation and you should also be aware of the layout of the course so you know when to expect the hills.  Remember to keep your body upright, relax your shoulders, lift your legs and drive from your hips using your glutes (your powerful butt muscles) to do the hard work.  Don’t forget to pump your arms – it really does get you going faster.

Tiring If you feel you need to slow down to a walk, have a plan in place to get you running again – eg walk for 2 minutes, run for 5, walk again.  Remember, it’s better to keep moving than to exhaust yourself and potentially have to pull out.  This also adds variety to the long runs.

Congratulations – you’ve reached the finish line! Now it’s time to recover.

• Walk around to cool down slowly and have a good drink of water.
• Put on a dry top so your muscles don’t get cold and do some stretches.
• Grab a bite to eat – a banana makes a great post-run snack and finally,
• book yourself in for a well deserved massage

Enjoy – Race days usually have a fantastic atmosphere – I find the buzz of the crowd of runners and the supporters cheering you on a great motivator.  It can really spur you on.  You’ve worked hard to get this far, so have fun!

Anja Lineen  sportstar.com’s trainer

www.goforfit.com

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