5 performance-boosting training tips 

Whether you’re running a half marathon or a 10K, pin-down a success strategy and get set to achieve your best. Exactly how many grams of carbs is considered a good amount for carb-loading – and when should we start? When’s the right time to taper our training? We’ve got the answers in these five steps to marathon success. 

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1. Set your goals (and stick to them)

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The first step to event success is deciding upon – and sticking to – your training plan. If you’re in the early stages and don’t yet have this in place, start by outlining your goals and how much time you realistically have to commit to them, then set yourself a structure. This should include a clear path for how you’ll gradually build your mileage and speed to reach your race-day goal within a realistic timeframe. Aim to train 3-5 times per week. If you’d benefit from a sense of accountability, apps like “Couch to 5K”, "Runna" or "Coopah" (and many more!) provide great guides. From 10Ks to marathons, there are plenty available, all geared towards helping you to reach different training goals. 

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2. Dress for success

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Choosing the right kit well in advance of the event, gives you time to pick the gear that works best for you. Plus, you can train in it for a couple of months beforehand, to iron out any creases when it comes to common running gear issues like chafing or not having the right level of support. Everyone’s needs are different, but here are some key pointers for choosing your race day kit:

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• Plan what you’ll wear, and start wearing it. Think about what you need from your kit. Do you need plenty of storage for gels? Make sure you factor this in. Details like this will help to maximise your performance. Plan for last-minute weather changes with buildable layers that you can easily throw on and slip off – and don’t forget to pack something warm for before and after the race.

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• Don’t treat socks as an after-thought. Keep your feet at the top of their game by choosing the right socks. Opt for sweat-wicking, breathable synthetic fabrics over cotton. Cotton socks tend to hold moisture, which can cause problems with rubbing, blisters and sores.  

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• Wear your trainers in. Make sure you do this well ahead of the big day. It takes around 50 miles of running to wear a new pair in, so they need to be worn well in advance. 

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3. Use visualisation techniques

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“Visualisation gives athletes a sense of being successful and overcoming difficult parts of races before they actually go through it”,  says British Olympic Athlete, Lennie Waite. The PETTLEP visualisation framework is popular amongst novices and athletes alike when it comes to visualising each part of an event. This tool encourages athletes to focus on seven key factors. 

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• Physical. Picture your physical performance on the day in as much detail as possible. How do you feel? What pace are you running at? Any physical issues that you could do with tackling before the event? 

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• Environment. Imagine the sights, sounds and smells. This will help you to feel more comfortable on the day.

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• Task. Think positively but realistically about how you will complete the task (in this case, the event) to a level you’re happy with. What would your dream finish time be and what do you need to do to get there?

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• Timing. During your training runs, try to imagine the race in real-time, visualising each landmark along the way. 

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• Learning. You can adapt this framework over time, adding new details to your visualisation as your skillset improves before the race. 

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•  Emotion. Try to picture the emotions you’ll be feeling before, during and after the event. Imagine that runner’s high, afterwards. 

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• Perspective. Do you visualise your run from a first or third-person perspective? Maybe you flick between the two. A first-person perspective is great for imagining emotions, whilst third-person is better for planning things that others see, like your posture.

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4. Make a plan for tapering your training

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Tapering – the process of slowly winding down your training to rebuild your muscles and energy stores in preparation for a racing event – is usually most effective when started after your last hard workout that falls around 10-14 days before your race. As you slowly decrease your training load, your body will begin to store glycogen, ready for a fresh burst of energy when you’re going for that personal best. Clever. 

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On the first week of your taper, drop your mileage to around 80% of what you usually run. During the second week – around seven days before your race – drop to around 50% of your usual mileage. A short run the day before your event will help to stimulate blood flow and can help to tackle any nerves, but fatigue-inducing long runs should be avoided. 

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5. Plan your pre-race carb-loading  

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It’s a good idea to start carb-loading two to three days before the event. As a rule of thumb, aim for 85-95% of your calories to come from carbohydrates, or 5-10g of carbs for every kilogram of your body weight. 

After your taper runs is prime carb loading time, as this is when your body stores more glycogen, ready to fuel your run in those moments that matter.

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Of course, don’t forget to get your cupboards stocked in preparation for your carb-rich breakfast around two-to three hours before the race. Aim for around 150g of carbs. Porridge and a banana is always a good choice, but make sure you try this as part of your prep, to avoid any potential stomach upsets on the day. 

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Finally, give yourself time to take stock of everything you’ve achieved. You’ve put the miles in for this and it’s nearly time to enjoy it. Good Luck!!

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