Running Training Tips

Provided by Bevan McKinnon

New to running? Want to enter a fun run with friends? Tried going for a jog yesterday and it nearly killed you?

Step 1:  Learn how to run at "conversation paced" effort.

That is the point at which you’re exercising but not with your breathing being so laboured that you can’t hold a short conversation. It allows the body to cope better with its adaptation to exercise, will get better results long term and substantially reduces the risk of injury or illness. Over time you’ll also be able to continue to develop your endurance and running economy/speed at this workout intensity.

If you’re new to running and find that you’re not sure if your workouts are conducted at this “conversation pace” then try this test:

• Power walk for 5 mins to warm up and then attempt a slow jog for 15 mins with 5 mins slow walking at the end to cool down.
• If you were able to jog for the full 15 mins without laboured breathing, then this should be your workout intensity and this is the running pace/intensity that should make up approx 80% of your initial weekly routine. (The other 20% of your exercise week can be at intensities greater than “conversation pace”)
• If you were unable to jog continuously for the full 15 mins or your breathing became very laboured then you need to spend some time gradually building your ability to run continuously at this effort.

Step 2:  Get F.I.T.T.

• Frequency - Minimum 3 workouts per week
• Intensity - Vigorous but still able to maintain a conversation
• Time - Building minimum workout duration to 30 mins.
• Type - Aerobic (conversation paced) jogging

Step 3:  Recovery

You do not get better by training; you get better by recovering from training!  Recovery comes in these forms:

• Rest and relaxation
• Sleep 7-9 hours a night
• Nutrition to refuel and repair
• Gentle exercise or stretching for active recovery from workouts
• Hot shower or bath, cold shower or bath
• Massage 

Step 4:  Training for a race

Here are some of the considerations you should think about when planning the specifics of your training sessions:

• Event terrain – Try to include one run session a week on a similar terrain to the race e.g. if there are hills in the race, practice them!

• Event distance or estimated duration – for trainings and races that take longer than 90-120mins, you will require extra nutrition and hydration. This can be found in sports drinks, gels or bars e.g. Balance products or fruits like bananas. You must trial what suits you best in your workouts prior to race day. Everyone is different so it’s definitely a case of “practice makes perfect”.

• Expected climate on race day – Everyone reacts differently to heat and cold so you’ll need to consider the expected climate for race day and conduct some of your training in similar conditions. Consider what clothing you wear and your sweat rate e.g. more you sweat, more fluid you need. 

• Event start time – If the race has a particularly early start time then breakfast options need to be considered and practiced in advance. If you’re unable to eat due to nerves or that you’re unable to eat early enough to digest prior to the starting time then a high GI carbohydrate snack or sports drink/gel consumed 20 mins prior can suffice