Running

The day of your big run can be pretty daunting if you’re not too sure what you’re doing. Whether it’s your first 5k or your 10th marathon, follow these tips and tricks to make the most out of your race day.

DO get there early.

The last thing you want on race day is to get to the race village late and spend your last minutes before the gun goes off, running around and stressing, trying to get yourself sorted. Aim to get to the event at least an hour before the race officially starts so you have ample time to warm up and get used to your surroundings before going into the starting pen.

DON’T eat less than an hour before the start.

Your pre-race breakfast should take place about 90–120 mins before the starters gun goes off, to give yourself enough time to digest and process your food. If you eat too close to the start, you’ll feel sluggish and lethargic as you run and put yourself at risk of getting cramps.

DO plan out how you’re going to run.

There are countless different ways to run a running race. It’s important to come up with your own strategy for how you’re going to do it. Are you going to go easy off the start until your legs are fully warmed up and then you’ll start to put the pressure on? Are you going to go off at a maintainable pace and then hold it for the entirety of the race? These are all questions to ask yourself in training so you can come up with a race plan to maximise your run.

DON’T forget to stretch before the race.

A proper warm-up is crucial in ensuring that a run goes well. Stretching properly will get the blood pumping in your legs and loosen your muscles and tendons. Not only will this heavily prevent the chance of injury, but will also help to relax you before the race starts.

DO make the most of the water stations.

Races will almost always have plenty of water and food stations around the course so you keep yourself hydrated and topped up on energy. Running with a water bottle is cumbersome and can throw off your gait (your running technique) so try and keep yourself topped up with water whenever you can.

DON’T tense up and overthink it.

Even though adrenaline can help performance, tensing up and getting worried about it won’t. You’ll want to stay as relaxed as you can to ensure a comfortable and sustainable run. Take some deep breaths while you’re on the start line to calm yourself down a bit before that gun goes off.

DO bring some support.

Running is much more fun if you do it with a friend so try and drag a buddy in to join you. Why not also bring some family along with you for support? Hearing someone cheer your name while you’re running can provide a nice morale boost and know that there’s someone at the finish line for you is a nice bit of motivation.

DON’T go off too fast.

It’s very easy to get over-excited on the start line and go off way too fast, spend all your pennies and then struggle for the rest of the race. This is why it’s so important to plan your run so that you can avoid the ‘fly and die’ method of racing. Try and start at a slower, sustainable pace so you have more energy in reserve that you can spend later.

DO have a small warm down.

Much like before a warm-up before your race, a proper warm-down is essential for racing well. You will have put your body through a pretty strenuous task so make sure you kick-start your recovery with a good warm down. Try and walk around a bit to ease the lactic acid out of your legs and prevent cramps and then have a lie down and do some stretches to stop your muscles from seizing up.

and DON’T forget to enjoy yourself!

A running food guide

1. Running nutrition is for everyone

Whether you’re new to running events or not, running nutrition is important. You might not think it, but it’s not just relevant to elite runners or only those most experienced at long-distance running. Considering your food before running, and having a runner’s meal plan during training, is always important — it applies to anyone and everyone who wants to run faster, run further, and run better.

2. Running nutrition is an event day necessity

Aim for about 1.5–2 hours before your running event start time to sit down to eat. Even though that probably means an earlier wake-up for you (if you can bear it), it’s better to have a well digested breakfast before running than starting with only last night’s dinner.

3. Keep up your running nutrition throughout training too

Since running nutrition is important just before the actual race event, it can’t hurt to apply it beforehand too. Using a runner’s meal plan — or at least thinking about running food — as part of your regular training plan is a good idea generally. It’s also a pretty easy way to feel the healthy benefits from your training, and means you can try and test different foods to see what works for you.

4. Nothing new on race day

Probably the worst thing to happen on your race day is finding out that what you’ve eaten is not for you. If nothing else, you might as well make running food part of your training plan to make sure that you aren’t still in the bathroom while everyone else is crossing the finish line.

5. Breakfast food is good running food

Aside from the generic ‘pasta, rice and potatoes’ running food carbo-load the night before, bananas, as a high-carb energy source, are a classic. Oats and porridge, with a healthy helping of peanut butter and yoghurt can also give you an energy boost during your run. Throw in bagels and a slice or two of white-bread and it’s clear that some of the best foods for runners are everyday foods and pretty normal breakfasts.

6. You don’t have to stuff yourself!

It’s pretty easy to imagine that you need to get as much food energy inside of you as possible. It probably isn’t actually that necessary, and you definitely don’t want to be running with food sitting in your stomach. A higher carb diet does not necessarily mean more calories, but a shift in the kinds of foods you are eating. So, your last big meal could be up to 36 hours before the actual running event kicks off. Still, don’t stuff yourself and try and feel comfortable with your food quantities.

7. You should avoid too many fatty and high-fibre content foods

Be careful of eating too many fatty foods. While some swear by it for runs, overeating could be uncomfortable for you. Food high in fibre though is worse in terms of inside upsets. It’s pretty easy to avoid — it could be as simple as reducing your fibre intake by peeling your fruits, and not eating whole-grain foods or too many vegetables.

8. There’s no need to over complicate

Running gels, expensive energy bars and the like are probably unnecessary, especially for mid-distance runs. You don’t necessarily need to swear them off, but you can keep your running nutrition to stay a relatively cheap activity by not buying them. Plus, if health and well-being are some of your running objectives then the high-sugar content in some energy bars might not suit you particularly well.

9. Every little helps

What should be remembered is that there is no race for which running nutrition is ridiculous. It doesn’t need to have a massive impact — but you never know what might make the difference. Every little helps after all. Now, Let’s Do This.

The golden rules of marathon training.

Looking to get fit? Looking for a challenge? Looking to make friends? It doesn’t matter why you want to do a marathon, if you follow these simple steps, you can make your next marathon a breeze.

Know your limits

26.2 miles is a hecking long way and will put your body under a high amount of stress, putting you at a greater risk of injury. It certainly isn’t something to do on a whim so make sure you are being realistic when deciding to embark on a marathon campaign.

Start early

You will want to start your training nice and early to give your body as much preparation as possible. If you’re wanting to take it really seriously, they say that you should start your training 6 months before the big day. This will give you enough time to get as much effective training in as possible.

Start small and build slowly

You’ll always want to start your training with a smaller load. Start with some shorter runs until you start getting fitter and are used to the strain before you start adding on the mileage. Why not try a couple of 5k and 10k races first to get used to the setup of a running race?

As a rough rule, you’ll want to increase your overall weekly mileage by around 10% a week so you can gradually add the miles on and get the most out of the weeks you have.

Run just enough

You will need to find the fine line between overtraining and undertraining. Overtraining can often lead to fatigue and illness and vastly hinder your overall training so if you’re feeling tired for days on end, don’t be afraid to take some days off. It’s better to be slightly under trained but feel strong and eager to perform, than to be overtrained and exhausted, so try and find that balance between the two.

Recover

Don’t neglect your body of the recovery periods that it needs. You don’t need to train 7 days a week so do take your foot of the gas and take days off when you need them. It’s better to train 3–5 times a week and recover effectively than to train 6–7 times a week with sub-par recovery.

Long runs

One of the most important bits of training you can do is longer runs. The newer and slower you are to marathon running, the more important long runs are. You will simply need to get accustomed to being on your feet for long periods of time.

Don’t ignore injuries

If you’re feeling a little niggle in your knee or if your calves are feeling tight, don’t push it. There’s nothing wrong with taking some days off or doing some cross-training instead, if you’re feeling an injury coming on. US Olympic marathon runner (1984 and 1988), Peter Pfitzinger said that if he could do it all again, he would take rest days or cross-train at the first hint of a problem. So if you think you’ve got something coming on, go for a gentle bike ride or a swim or any other kind of cross-training to give your running muscles a rest and a chance to recover.

Fuel

To keep your training effectively on track, you will need to ensure your body is efficiently fuelled. Make sure you keep your carb levels up to keep your energy supply topped up. This will not only help you during training but also help your recovery. Energy-gels and sports drinks are a good thing to get used to tokeep your energy levels topped up during training.

You’ll also want to keep your iron levels up. You will lose a lot of iron through sweating and through running in general so will need to up your iron intake to balance this out. Do this by either eating iron-rich foods with vitamin C (which increases iron absorption) or by cooking your meals in an iron skillet.

Finally, add a good dose of protein to aid in muscle repair and recovery.

Taper

The final, and arguably most important, step of marathon training is the taper. Your body will have been under a lot of stress if you’ve been following a good and effective training plan so you will need to give it a good chance to rest up before the big day of your marathon.

For the 2 weeks before the marathon, scale back on the mileage you’re covering. You will want to keep training to keep your fitness levels ticking over but decrease the distance and intensity of your runs so you’re well rested for the main event.

5K Running Tips

1. Find a Running Training Plan that fits your fitness

Making sure your 5k training plan suits you will make a huge difference. It’s not fun training at a speed designed for someone faster or more experienced. And you won’t improve if it’s too easy either.

2. Do some interval training

If you’re an absolute beginner, then your interval training will be doing repeats of speed-walking or jogging for a distance and then recovering with a walk. If you can already sustain a jog, you should work on repeats of sprinting and a recovery jog.

3. Do some speed running

Not just sprints, you want to also train at the specific pace you’ll run at during the race. That would be a training session of a warm-up, a distance run at race pace, and then that same distance recovery jog. Repeats of that, and then a cool-down. You can choose the distance you run, but you should try and push yourself and make it longer and longer to build your endurance.

4. Run more than just 5k

Even though you technically just need to be able to cross that finish line, you will do it much more comfortably if you can already run further. Plus you’ll go much faster. If you’re not fussed about your time, it might be just a matter of making race day that little bit more bearable and fun. Either way it’s worth it.

5. Do hill running and workouts

For core strength training you can go to the gym or a steep incline. It’ll make your body stronger, more injury resistant, and help you run faster and better. If you’ve not done much exercise before (or in a while) you will definitely feel it if you start with no core strength.

6. Finish your runs at pace

If you’re already near the end you might as well push yourself. It will make the whole run that bit more efficient. And it’s much better than starting off fast, which will make the rest of the run exhausting and not much fun.

7. Take rest days

Particularly if you’re not used to running, then rest days will transform your whole experience. They’ll help prevent running injuries and make following a training plan a bit more sustainable. Even if you’re overwhelmingly keen you should force yourself to stay in sometimes.

8. Find a running group

As the team at Hip and Healthy agree, joining a running group will make the whole experience more fun. And you’re more likely to push yourself if there are others who are forcing you out of bed in the morning, and to race against. Having said that, you shouldn’t compare yourself to others. Different runners are good at different things. And definitely have different running histories.

9. Run consistently

Training for two weeks and then taking two weeks off is not the most effective way of training. It’s fine if you can’t do the same number of runs each week, but trying to go for even a quick run when you’re busy is worth it. Apart from losing some of your fitness, it can also be a matter of getting you out of the habit of running.

The red flags of running.

On the surface, running is just putting one foot in front of the other. However, it’s very easy to take one wrong step. Whether you’re a beginner runner or a seasoned pro, here’s a list of don’ts when it comes to running.

Don’t overtrain.

In order to improve and get faster and able to run further, you have to train. However, there needs to be a balance between not training enough and training too much. Effective training is also achieved through a cycle of stress and rest. You must put your body under stress through training and then have effective rest to ensure a proper recovery from the stress.

It’s very easy to do too much training and put your body under too much stress without adequate rest and recovery. This is called overtraining. Systems of overtraining aren’t always clear but here are some red flags to look out for:

• Poor performance in training and racing
• Fatigue — low levels of energy
• Disturbed sleep patterns — struggling to sleep despite being tired
• Persistent muscle soreness — feeling ‘heavy legged’ and sore between sessions
• Poor immune function — frequent colds and infections

Don’t land on your heels.

The correct running profile can do wonders for you training and well-being when it comes to running. You want to avoid landing on your heels when running. Running with heel landings can contribute to back pain, knee pain and ankle pain. Instead, you’ll want to lean forward and land on the front of your foot, allowing the leg muscles to catch the weight of your body in flight and reducing the impact on the joints and bones.

Don’t use a long stride.

Again, coming back to running style, try and take short but effective strides. Leaping forward while you run can be an energy drain. Instead, lean forward and stand tall to ensure a shorter stride. Less movement means a longer, healthier life for your joints and bones.

Don’t forget to keep yourself hydrated.

Many runners don’t even realise that they are chronically dehydrated. The fluid requirements of a runner are higher than the average person, due to the amounts of water lost through sweating. Furthermore, many of us are guilty of drinking caffeine-rich drinks which have a diuretic effect meaning it’s hard to hydrate without enough water.

Symptoms of dehydration include dry skin, dry lips, dizziness and headaches. The easiest way to keep an eye on how hydrated you are is through the colour of your urine. If you go for pee and it’s clear, pale or straw coloured, then you’re at optimal hydration levels.

Don’t under/over fuel.

Many runners don’t realise the importance of both quality and quantity when it comes to nutrition. If you’re constantly hungry or craving sugar, caffeine, fat or salt then it may be your body’s way of telling you that your diet is lacking vital nutrients. Low carb diets are all the rage nowadays, but endurance athletes need carbs to fuel their engines. Starving your muscles of carbs is a sure fire way to feel tired and sluggish and not perform well.

On the other hand, eating too much can also do damage. Having too much of a certain nutrient can have a detrimental effect. Further to this, running with a full stomach is uncomfortable so make sure to leave enough time to digest before embarking on your run.

Don’t skip your warmup.

A warm-up is designed to prepare your muscles for the upcoming workout. A warm-up should be done in two steps; firstly by stretching and secondly with a dynamic warm-up. Stretching is important as it loosens up the muscles before usage. Failure to stretch will often lead to injuries and interfere with training. A dynamic warm-up (ie. small jog, dynamic stretches, etc.) will not only loosen your muscles but will also get your blood pumping and prepare your lungs and heart for the challenge ahead.

Don’t ignore your feet.

Although it may seem trivial and superficial, running shoes are very important. Running shoes do have an expiration date if you’re using them a lot. As a rule of thumb, you should change your running shoes every 300 miles (or 500km) to ensure they keep they don’t expire and start to hinder your performance.

Master the act of tapering before your next big running event.

First of all, what is tapering?

Tapering is when you lower your training load and training intensity in the run-up to your big race. Ted Corbitt, the ‘father of long distance running’, said that “If you can’t run as fast you want to, you haven’t rested enough.” There’s a lot of truth in this which is why many runners consider the most important part of training to be recovery. The main goal of tapering is to replenish your energy stores you’re ready to tackle your run with full force.

How long should you taper for?

The length of your taper is a hard thing to get right. Too short a taper and you’ll end up being tired on the day of your run, but too long a taper can lead to a loss of fitness. How long you taper for depends on how far your event is.

For a marathon (or longer), you should start tapering 3 weeks before the big day, reducing your weekly mileage by 20% in the 3rd week before the event, 40% in the 2nd week and 60% in the last week before the big day.

For a half marathon (or a run between 15–30k), you should start tapering 2 weeks beforehand, reducing your mileage by 30% in the 2nd week before and 50% in the week before.

For a run between of 10k or less, you should start taping the week (or 10 days) before your run, dropping your training load by 50% in the week before the run.

How to reduce your training?

The best way to taper is by reducing your training mileage but keep the same intensity of your runs. Reducing your overall mileage has the greatest impact on reducing your accumulative fatigue.

If you’ve been doing intervals or hill sprints, keep on doing them. You’ll still want to be working just as hard when you’re running, just wind down how many miles you’re doing per week.

Other golden rules

You may find it tough to get used to. You’ve been training at a certain level and then suddenly you’re taking your foot off the gas and not training as much. You will have to fight the urge to keep going at your normal level and just chill. Just trust in the taper plan that you have in place and have faith that it’s the best thing for you.

Another thing to bear in mind is that you won’t want to try anything new in the run up to your big run. Whether it’s a new pair of shoes or a new diet, don’t change what you’ve been doing. You’ll want to keep things nice and simple for the last few weeks.

‘If people ran more 5ks, I’m positive the average life satisfaction of humans would increase dramatically.’ If you’re not convinced by the words of professional 5k runner, Lauren Fleshamn, and still think a 5k is either out of your reach or just not for you, then read on below to let us change your mind.

1. They are for everybody

Nobody is excluded from a 5k. You can walk or run it, be old or young. It is short enough that no matter how long you take it is never too long — for the runner or spectator. Whole families can take on the challenge together, or they could just come along and watch. Either way it’s a nice family activity for the weekend.

2. They are convenient

There will always be a series of 5k running events near you. Plus, whether you choose a parkrun or another 5k run, they will be affordable or free (and often charitable). They are also short — so you can run one and still get home in time for a late breakfast.

3. You can do any kind of fun run

Fun runs, mud runs, obstacle runs, bubble runs, colour runs. There are so many of them. And most of them are 5k. They happen all the time and they will be something you haven’t done before. And your kids will love them.

4. You’ll get into the habit of running

If you fancy running a bit more, then committing to a race (by booking it, not planning it) will source you some running motivation to actually do it. It isn’t easy forcing yourself out of bed on the weekend. But once you’ve got something to work for and are officially training for a 5k you end up without much of a choice.

5. Everyone has to start somewhere

You’ll need to be able to complete a 5k run if you ever want to run anything further. So it’s a fairly natural place to start — you can ease yourself into running and have a shorter term goal. Even if long-distance running in no way appeals, it’s worth trying out a simple 5k on even the off chance that you’ll love it and want to carry on.

6. You’ll feel great

Endorphins, exercise, physical well-being. They all come from an energising 5k run. Already you have a pretty perfect package for a happier life. Releasing a bit of pent-up energy by running massively helps destressing. Exercise will help you sleep better. And a toned body will make you feel better. It’s harder to find reasons why you shouldn’t run a 5k.

7. You’ll see quick improvements

Whatever your running fitness levels, you will see the training pay off. Whether you couldn’t run at all and suddenly can run half of it, or you are working to improve your speed by interval training, there will be a sharp turn in your fitness.

8. You’re less likely to get Runner’s Knee and Shin Splints

Only running a 5k means that you are so much less likely to get a running injury related to overuse. Both Runner’s Knee and Shin splints are much more avoidable when you’re not training for long-distances, so you can do the exercise you want without risking walking pain the next day. Plus running helps prevent bone fractures by increasing bone density. So you will actually be making yourself more resistant to future running injuries by starting off on a 5k.

9. 5ks are good for your health

It’s not just weight management that a 5k can help with. Running even short distances will help lower blood pressure and cholesterol. It is also suggested to work as disease prevention. You’ll be more motivated to make better dietary choices. And sweating is great for you and your skin.

10. Whatever the weather

Your 5k is short enough that it is probably not going to be cancelled last minute because of bad weather. It’s a massive plus. It means you can train in all likely weathers (if you really really want to) and also that you won’t psych yourself up only to be disappointed.

11. It’ll be an achievement

Whether you’ve never run a 5k before, you’ve broken your personal best, run just one more race, or just managed to get out of bed to do it, there will be an achievement to running a 5k. And everybody loves to achieve things.

Because that 9am meeting will be so much more interesting after some views and fresh air

1. Dakota Ridge on Mount Sanitas

This is a good one if you’re short on time but keen for a good workout — you can run in from town and head up the 1-mile Dakota Ridge Trail before running back down the slightly longer Valley Trail for a 2.3-mile round trip.Bed-to-Desk time: 1 hourTrail distance: 2.3 milesView score: 3.5/5For more details on this trail, head here.

2. Mount Sanitas Loop

If you really want to get your quads burning, head up the 1.8-mile Mount Sanitas trail. The steps will hit you hard, but the views are well-worth the climb. Try getting up there for sunrise.

Bed-to-Desk: 1 hour 45 minutesTrail distance: 3.1 milesView score: 4/5For more details on this trail, head here.

3. Sunshine Lion’s Lair Loop

For a slightly longer but less busy and more runnable loop, head to Lion’s Lair. This 5.1-mile trail is very smooth, and the ascent is more gradual than the nearby Mount Sanitas. The views are just as rewarding, though.Head back down the way you came, or, for a more technical descent, try out the Mount Sanitas trail.Bed-to-Desk: 1 hour 30 to 2 hours, depending on which descent you takeTrail distance: 5.1 milesView score: 4/5For more details on this trail, head here.

4. Green Mountain

For high probability of a professional ultra runner sighting and a lot of up, head to Green Mountain. Take the Ranger Trail (South) for some steep hills and switchbacks leading you to epic views East & West for miles, before descending on the Saddle Rock Trail. This trail is great if you’re keen for varying terrain and a lot of ascent.Bed-to-Desk: 2 hoursTrail distance: 5 milesView score: 4/5For more details on this trail, head here.

5. Royal Arch

This trail is short, but packs in a lot of ascent; it gets steeper and steeper until you reach the summit so don’t use up all your strength in the first half mile. The steps will test your legs, but the views will make you forget all about the pain.Bed-to-Desk: 1 hour 45 minutesTrail distance: 3.2 milesView score: 4.5/5

For more details on this trail, head here.Now set your alarm clock and go catch those pre-work views.