Depending on the conditions of your race, taking into account the distance and terrain, your training will naturally require different focus. If, for example, you’re preparing for a marathon, then you’ll want to build up the distance you can endure, whereas for a 5k it’s helpful to improve your speed work.

There are, however, many techniques that will benefit your overall performance, whatever the goals. These can be, and should be, applied to all runners’ training!

TRAINING

Running on the cliff path

• Hill sprints – If it’s a particularly large hill then rather than sprinting the whole thing, practice running up a section before descending again. Each session increase the distance you run up the hill or the amount of times you complete the sections. Cliff tops also provide some good inclines!
• Beach running – This terrain does wonders for making your body work harder, and should be incorporated into your run as often as possible. Try timing your lengths across the beach, and mix it up with sprints to really feel the benefits.
• Interval training – this is hugely beneficial so practice doing 5 x100 meter sprints within your 3-5km training runs, with 200m active recoveries in between your max effort sprints. This will help build your anaerobic threshold allowing you to run at a quicker pace for longer. (The NHS also endorses this type of training.)
• Strength & conditioning – lifting weights in the gym will help to build some welcomed muscular strength which will also help you aerobically. Perform squats, lunges, press ups and some core work in a circuit fashion to achieve an all-in-one approach to fitness improvements.
• Other sports – don’t be afraid to try other forms of exercise other than running. Rowing, cycling or even a group exercise class, such as circuit training or a kettle bell class, will help massively towards your end goal, and it also helps keep your regime fresh and motivating. (Not to mention the whole host of added benefits your body will reap from undertaking these styles of working out.)
• Rest – Remember to get your rest. Not just rest days from training, but try to get consistently good sleep. Exercise sparks the body’s desire to become fitter, but rest and nutrition are the medium for that to take place.

As the catalyst for improvement, it’s important to put effort into your diet, ensuring that you’re providing your body with everything it needs to perform well. Here are some tips that every runner should feast on long-term, as well as the lead up to race day.

NUTRITION

All I need for a good run

• Protein – Try to have protein with every meal. If this is a struggle, for whatever reason, then at least make sure you have it for breakfast and post workout in order to allow your body to repair, recover and improve. Salmon, turkey, eggs and avocado are high on the list as they have the perfect blend of protein and fats.
• Complex carbs – Choose your carbohydrate sources wisely. Leave bread alone and, to a certain extent, pasta. Instead opt for rice and sweet potatoes for slow-release energy and cleaner eating. This ensures you are keeping your body stocked up with its preferred fuel source.
• Leafy Greens – Eat plenty of kale, spinach, broccoli and cabbage. These powerhouses are packed full of micro nutrients that are so vital in forming the solid foundations of your nutritional intake, and allowing all the physiological adaptations to take place. Packed full of iron and essential vitamins, it’s an easy way to stay topped up on the essentials! Also, try adding these to your smoothie to mix up your intake.
• Electrolytes – during your workout will help you rehydrate while simultaneously giving you all of the crucial minerals needed for your nervous system and muscular movement to function optimally….. sadly water doesn’t cut it!!! Coconut water, does this well because it contains many electrolytes, including calcium, magnesium, phosphorus, sodium and potassium, and because its in natural form this makes it a healthier and more enjoyable option over sports drinks. When sourcing your coconut water (if you don’t have a palm tree in the garden) then always go for a brand that keeps it 100 natural, such as Vita Coco.
• Consistency is key – Don’t try something new on race day. Make sure your pre race meals and during race snacks (if needed) have all been tried and tested. Any running event stresses the digestive system. Keep it as happy as you can by not surprising it with a new food or drink.

These starters for ten in training and nutrition should go far in helping runners to smash any race! Rosita has used these tips to train for a 10k, but has a menacing marathon booked later in the year. So stay tuned for a more detailed marathon guide coming soon!