Train

5k (or 3.11 miles) races are some of the most popular running events in the country. Every weekend parkruns are available in over 1,600 locations globally, and there are plenty of great 5k events up and down the country, which make an ideal starting point in your running journey. If you're nervous about training for a 5k or you're looking to run one in 20 minutes or less, then these tips and best-practices will give you the perfect platform for success.

Find your next 5k event

1. Warm-Up & Warm-Down

Whether you’re a running beginner, or you’re pushing for a new PB, 5k runs pose a high injury risk due to people not respecting the distance or by pushing too hard. Before every run, you should do a gentle warm-up jog and then do some dynamic stretches, including lunges, heel-kicks, high knees, jumping jacks, and sideways skips. This will make sure that all the little muscles are ready for the challenge ahead.

Warming down is just as important, and easy to skip when you’re tired after a run. But stretching out your calves, hamstrings, and glutes properly after a 5k run will make a massive difference in preventing injuries, and will help in recovery so you can head out for another training run sooner. Alternatively, you could try out a quick and easy pre-run yoga or post-run yoga routine.

2. Build up the distance

Although you’re not training towards a marathon, it’s not necessary to run the full 5k on your first training run. The reason ‘Couch to 5k’ has been so successful recently is because it doesn’t demand too much too soon. If you are building fitness, a couple of shorter 1-2k runs will get your heart pumping and wake up your leg muscles. You can even alternate between running for 5 minutes and walking for 2 minutes, and then work towards a continuous 5k run.

If you need a helping hand here, than you can download our free 6-week 5k training plan here, which will take you through your 5k training, step-by-step. There are a number of options within the plan from how to run 5k in 20 minutes or less to circuit pattern ideas and motivational quotes for race day.

3. Technique

5k races tend to be high intensity runs, as opposed to long-distance events which require steady jogging. Rather than just pushing yourself flat out, though, there are some technique tweaks that can be made, which will help keep you springing forwards, improve posture, and prevent against injury: 

• make sure to engage your core and keep your upper body straight
• pump your arms
• push your hips forward, and try to land your feet beneath your hips rather than too far ahead
• visualise the road coming up to meet and support your feet rather than your feet hitting down into the road

4. Interval Training

Once you’ve built up the distance to the full 5k, and you’re confident with your technique, you can start improving your speed. Interval training is really useful for this, and it can often be a good idea to head to your local running track. Sessions might look like one of the following:

• 500m warm up; 3x400m sprints with 2 min rest in between; 1x800m push; 500m warm down. Total distance: 3,000m
• 400m warm up; 5x200m push alternating with 5x200m gentle jog; 400m warm down. Total distance: 2,800m
• 300m warm up; 1km race pace, 2km gentle pace, 1km race pace; 300m warm down. Total distance: 4,600m

These distances can change as you get fitter, and you might also choose to work according to time instead of distance. 

5. Sustainable Pace

It’s important that you know what your standard pace is. Settle into a good rhythm, where your heart-rate and breath are sustainable. It is unlikely that you’ll be able to push for the entire 5k, so you’ll need to pace your race. Don’t come speeding out of the blocks and waste all of your energy early on. Use your training to discover what a manageable pace is, and stay there for the first 3km or so of the race, and then push for the final 2km. Like all professional runners, you should aim to be running negative splits i.e. your final kilometres should be faster than your first couple. 

6. Nutrition

An energy bar or banana 40 minutes or so before a race will give you time to digest and for the energy still to be there. You want to avoid anything too high in fibre close to the race, because this might give you stomach cramps. Work out what works for you well ahead of race day. It’s also important to stay hydrated with water or energy drinks before, during and after a race. You also want to focus on recovery: have something high in protein within 20 minutes of exercise to repair your muscles, and replenish your blood sugar with a treat. You’ve earned it.

Entered your first 5k race? Let us know in the comments which event you're going to and how it goes on race day.

If you’ve signed up for a 10k race and you’ve set yourself the goal of getting a new PB, it’ll be important to do your preparation. We’ve got you covered, with our top tips through every step of the process so you’ll be getting plenty of kudos by the time you complete the 6.2 miles and cross that finish line. 

Find your next 10k event

Before you start:

1. Plan

Work out what level you’re at now, how long you’ve got until race day, what level you want to be by race day, and how you’re going to get there. Everyone is different, so will require a different strategy, but you’ll be much more motivated to get out of bed each morning if you have a schedule to hold you accountable. 

2. Kit

It’s important that you don’t try anything new on race day. So this means you should do as much of your training as possible with exactly the same kit that you’ll be running the race in. That means there’s no risk of ill-fitting trainers or chafing running tops. It might also mean pre-preparing a killer playlist to spur you on. 

3. Nutrition

You might not be taking on any food during the race, but you should practice running with water or an energy drink, so you know how your body reacts. Similarly, get used to the same pre-run meal, such as porridge, granola and yoghurt, or bananas. You’ll want to discover what works best for you well before you get to the day of the race. 

Training:

1. Distance

It’s important that you build up stamina step by step. Don’t try to go for the full 10k straightaway, but gradually increase the distance of your runs until you are comfortable over the entire 6.2 miles. It might even be worth trying a couple of runs at 12k, so then you know the distance isn’t a problem and then you can focus on setting that PB. Make sure you keep your legs fresh in the days before the event, so taper your training plan. 

2. Speed

If you’re going for a PB, then you’ll need to improve your pace. Interval training is great for working on your speed:

• 3 x run 5 minutes/1k at a fast pace, then walk for 2 minutes

You can then increase the time and distance of these intervals, or the number of reps. These sessions will improve your aerobic capacity, and soon you’ll see that you can sustain a higher speed more comfortably.

3. Strength

Running a fast 10k requires power, as you’ll be pushing yourself throughout. Running will be the best way to build your speed and stamina, but strength training can make a huge difference. Work on your glutes and legs with squats and lunges, but also don’t forget to work on your core and upper body with planks, crunches, and shoulder and chest presses, which help stability and posture so that your running is as efficient as possible. Yoga can also help build strength while maintaining flexibility. Strength training is also essential for lowering the risk of injury. 

For the race:

1. Visualise

Having a clear idea of how you’re going to strategise your race will make a huge difference. Most athletes swear by visualizing each chapter of the event. Bear in mind that the first 1-2km will be full of adrenaline, so it’s important you don’t come bursting out of the blocks and waste your energy early, so make sure to settle into a sustainable rhythm. Even though the focus of the race might be to set a new PB, it’s also important you enjoy the experience, so remind yourself to take in the support and atmosphere.

2. Warm-Up

You don’t want to start cold and spend the first part of the race warming up, getting the blood flowing. To set a new PB, you’ll need to be loose and energised. When you arrive at the event, start with a gentle jog for 300-500m. Then, do some dynamic stretches, such as skipping, lunges, jumping jacks, high knees, bum kicks and speedy feet. 

3. Sprint-Finish

This is when you can really guarantee an impressive PB. Although it’s important to pace yourself early on in the race, once you’ve laid the foundations with your sustainable race pace, in the final 1-2k you can put the pedal to the floor and leave nothing left in the tank. Most record 10k times have been set by runners whose second half of the race is faster than their first, so make sure you've paced yourself to perfection and there's nothing to stop you in the final stretches.

Whether you’re taking part in an obstacle course event for fun or for a personal challenge, you will come up against all kinds of obstacles that you will find testing in different ways.

These are a few that you can expect, with tips on how best to handle them:

THE START:

There will be pressure to run as fast as you can and not get left behind. But you don’t want to be on your knees out of breath before you even get to the obstacles. The chap who runs off first will almost certainly drop back unless he is very experienced and just a very fast runner. You need to pace yourself and not cook yourself in the first 400 yards!

The excitement and adrenaline will make you want to just go for it but you need to be cool and push yourself at about a 7 out of 10. Save the 100% for the last quarter of the race.

ALL OBSTACLES:

When you are approaching an obstacle you need to be aware of the people around you and if you have time, watch where other people are struggling with and learn from this. If you need to get your team together to plan how best to use the team’s strengths and weaknesses beforehand then this will ultimately save you more time than going straight in and having several failed attempts.

WATER:

If you are jumping into water, it will be muddy and you will have no depth perception. This means if you jump in with arms and legs everywhere you could end up hurting yourself and others. If you jump in with your feet together and arms by your side, you will minimize the risk of injury.

Remember you don’t know what the ground will be like under the surface of the water. It might be very shallow or you might go right under. So make sure to be soft in your knees as you enter the water.

WALL:

Depending on the height of the wall, you might need some help or look for footholds that will assist you. If it is flat you will need the momentum to help you and so some pace at your approach is best: go for it! If it is too high you might need to boost up the next person and they can in turn help you when they are up at the top to assist in lifting you.

Leave the strongest member to last as they will probably manage on their own and then you have the second strongest up on top helping people over. If you are advanced, you will probably just go for it and the momentum and brute strength will get you over.

MONKEY BARS:

Before you jump on, make sure your hands are as clean as you can get them and, if a member of the team has a dry t-shirt, clean your hands on it. If you don’t do 20 pull ups before breakfast in the morning it will be the grip that might let you down so make it as easy on yourself as possible.

If you can see people falling off look at why they are falling off. It’s normally because they go too fast and are rushing and their hands slip. Or they stop half way and lose momentum because their strength or grip is exhausted.

The technique is to swing, reach and grip. If you go into it with momentum this will carry you forward. If this is a technical obstacle, then again watch people do it first and try and look at where they are going right or wrong. A few pull ups in preparation will really improve your grip strength for this and there is no short cut as this is the best preparation.

CARGO NET:

We used to play on this as a kid in the playground and now you’re still doing it as an adult! This will test your coordination speed. You need to just take your time as it’s better to do this in your own time slow and steady rather than rushing and falling through. We recommend you pick a route straight up and don’t over stretch yourself.

Be aware of what you are doing when you swing your legs over at the top as no one wants a kick in the face. Don’t jump off it as you might well meet an unforgiving metal frame half way down.

RINGS:

Much like the monkey bars, if you have just been crawling along the ground in the mud make sure that you have got the worst of it off your hands to ensure you get the best grip. Use the momentum to swing yourself in a controlled way from ring to ring. You can power this by lifting your knees!

Don’t over reach but try to keep consistency as this will be the most efficient way of getting it done. Again, if you have never done this before, watch a few people do it first. It can look intimidating but if you calmly reach from one to the next you will smash it!

ROPE CLIMB:

This can be about good technique rather than strength. Having jumped as high as you can, grip the rope and then it’s time to lock off so you can push up. Lift your knees up and you want the rope hanging on the outside of either the right or left of your feet. Let’s use the right, for example: If you imagine the rope hanging on the outside of your right foot, then you need to bring the left foot over the top of the right foot with the rope underneath your left foot and on top of your right foot. You then step down on the left foot so it is back alongside the right.

This locks off the rope enabling you to push the body up using your legs not your arms. If you use your arms you could fail halfway and then you’re not going any further – that bell at the top will not ring itself. Use your legs and continue this technique and you will see it requires skill not strength, other than some grip to hold you steady.

BARBED WIRE:

Stay low and move fast! This is very easy but if you want to go fast you need to keep your chest just an inch off the ground. Move by making contact with the ground using your forearms to hold yourself up but low enough that you don’t touch what is above you. Push off the ground with your big toes with heels turned in.

Keep your bum down so you don’t get your shorts caught on anything. You don’t want to finish the race half-undressed at the other end!

FINAL TIP FROM US:

After completing each obstacle make sure your watch and timing chip are still with you and not playing hide and seek in the mud!

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So you've signed up for your first Half Ironman. The prospect of a 1.9km/1.2 mile swim, a 90km/56 mile bike ride, and a 21.1km/13.1 mile run, for a total of 70.3 miles can look pretty daunting at first glance, but now the wait is over. The question remains - what can you expect on the run up to the event?

The most important thing here is just to trust in your training and preparation. Doing your first middle distance triathlon will be one of the most challenging and rewarding endurance experiences. Remember, everyone around you on the day will be willing you on; from fellow competitors to marshalls and supporters.

The good news - you’re in the hands of one of the best organisers out there. Your job is just to make sure you follow their process and you’ll get super support throughout the event.

Find your next 70.3 event

1. Pre-race admin:

The day before the race you will have to register, take part in the pre-race briefing and drop your gear at transition. Make sure you plan your movements for the day and have a clear idea of what clothing and nutrition you want to leave for the race day. It’s best to visit these places only once in order to avoid queues and hanging around!

2. Race briefing:

The race briefing is your best friend. The organisers will let you know about any last changes to the course or helpful tips about what to look out for and what to expect when you’re out racing. These are crucial for putting your mind at ease for the challenge ahead. Take a notebook in for any important facts you need to remember.

3. Help is always around:

Whether you’re on the swim, bike or run, Ironman always have helpful marshalls that deal with any problems. Rest assured that at every point during the race help won’t be far away to deal with any problems that arrive. Your job is just to trust your training and enjoy the day.

4. Use the official tracking app:

The app is a fantastic tool for those supporting from afar to keep track of you in real time through each stage as well as being a useful way for your supporters to find a spot to cheer you on throughout the course!

5. Make the best of the aid stations:

You will burn up to 5,000 calories by completing a half ironman, so it’s important to keep your body fuelled Throughout the day you will go past plenty of aid stations stocked with everything you need. From energy gels to isotonic drinks, be sure to make the most out of the nutrition on offer to make the experience as fun and competitive as possible.

6. Be prepared for one of the best finish line experiences

Make sure any supporters on the day are ready for you at the finish line. It’s one of the best race finishes you will ever experience and a high five from them as you run down the red carpet will be something you won’t forget. Don’t worry about turning off your sports watch and focus on the moment.

7. Make sure to put some money aside for the merch

Having completed a pretty serious feat of endurance, you'll want a couple of mementos. After finishing,  you'll pass through the merchandise tent - there’s some pretty stylish finisher’s items that you can buy to show off what you’ve done. Make sure to keep some money in the bank for those!

26.2 Miles; 42.2 Kilometers.  It’s on a lot of people’s bucket lists, and for good reason: training for and completing a marathon makes you push barriers and accomplish something incredible.  Make the most of your marathon journey by following these five marathon training tips:

1. Three on, one off

Marathon training can take its toll on your legs and your motivation.  A good tactic is to have three building weeks followed by one recovery week and repeating this for the duration of your training. The recovery week should still consist of as many training sessions as usual, but about half the length, and with some runs substituted by cross-training sessions. 

2. Interval work

The best way of getting faster is by including interval sessions into your training. The time of your interval session should build as your mileage increases, but here are some reference examples:

Long intervals:

• 1km warm up (slow), 3km @ 5km threshold pace (as fast as you could possibly go if you were racing a 5km race)
• 1km slow, 2km @ 5km threshold pace
• 1km slow, 2k @ 5km threshold pace
• 1km cool down

Unders and Overs:

• Pick a distance and note your usual comfortable pace for this distance.
• Warm up for 5 minutes, then run 1km @ 10% faster than your normal pace.
• Run 1km @ 5% slower than your normal pace.
• Repeat until you’ve covered the distance, then cool down. 

3. 1 Tempo, 1 Interval, 1 Long

How much and how long you train will depend on your marathon goals and your schedule, but, as a minimum, you should include one tempo run, one interval run, and one long run into every week.  

Tempo run:  Pick a distance and run slightly above your normal pace for that distance for the entire run. 

Interval run: Speed work. These should vary, but will be the most painful sessions of your week. 

Long run: Every week you should build up the distance of this run by 10%, aiming to go up to approximately 35km, or 22 miles.  These should be very slow. 

4. Go slower and faster

Almost every runner runs their slow runs too fast and their fast runs too slowly.  When you set off on your long runs, slow down, and then slow down some more. You should not be out of breath at all; these runs are all about getting your muscles and legs ready for long distances without tiring you out too much. That way, when your speed sessions come round a day or two later, you will be able to push harder and go faster.  

5. Don’t let yourself fall out of love with running

A lot of people will get to the end of their marathon and pack their running shoes away for the year. Marathon training should be sustainable, and should not make you stop running - if you start regularly dreading sessions, it could be a sign of overtraining, or poor nutrition and recovery. Make sure to keep a tally of how you’re feeling, and don’t be afraid to modify your training to better suit you. Sessions will be hard, but overall you should be feeling fitter, stronger, and excited about your journey. 

Step 1: The Sign Up

You have just signed up for your first official running event. Likelihood is you have done a small amount of running before, maybe it was the odd light jog around the park, perhaps it was a guilty run on the beach after a particularly indulgent holiday feast, or it could have been that one time in February you made the rather foolish decision to get up early for an ice-cold jog before work. However, none of these runs will compare with your first official event. 

When the confirmation email came through, you couldn’t help the feelings of excitement and anticipation. Something inspired you to sign up and you get the impression that this is going to be the start of the new you. Chances are, you’re right. 

Step 2: Training

At the same time as this excitement, you couldn’t help but notice a very slight feeling of apprehension as you realise what lies immediately ahead of you…training. 

It’s 10am on a cool, crisp sunday morning. Here you are, the new you. You’ve done all the prep: flash new trainers and running kit bought, banging running playlist created (with one or two guilty pleasures thrown in for good measure), fitness tracking app downloaded; you are ready to run. 

For the first 7 minutes or so, you feel great. What was there to worry about?

Then already feel the infamous stitch coming on. You think to yourself, ‘One foot in front of the other, that’s all it is.’ 15 minutes in and somehow you are still going but ‘My god this hurts.’

You think back to the online forums. Didn’t you read something about running releasing endorphins? Something about a runner’s high? That feels a long way off…

Eventually you find yourself back outside your front door. Red-faced, breathing heavily but ultimately satisfied. It was a tough challenge but you made it through. No surprise really, after all it is the new you. 

Subsequent runs become easier and easier and you start to notice that your mood is lifted. Perhaps there is something in this running thing after all. 

Step 3: Pre-race

The moment has arrived. You have picked up your race pack from the registration desk (or you have received it in the post) and you have easily navigated attaching the time chip to your shoelaces. However, attaching your race number without stabbing yourself with safety pins is proving a different beast altogether. After one too many winces, one of your fellow runners comes over and offers to help. You rather sheepishly agree and begin to make some pleasant small talk about the race. You don’t realise it, but this camaraderie amongst competitors is one of the things you will come to love about running events. 

After one final nervous trip to the loo (watch out for queues of fellow nervous runners), you finally make your way to the start line. Once there, you feel slightly overawed by the number of people present. You have only ever run on your own, so you are not really sure what to expect. You mingle around for a bit, nodding to the odd person who catches your eye and you feel the anticipation and excitement start to build.

Step 4: The Starting Line

Everyone is ready. The countdown begins. Hundreds of people dressed in colourful clothes simultaneously turn on their tracking apps/watches and run under the starting arch. 

This is it. You are finally doing it, you are doing a race surrounded by hundreds of people all striving for the same goal. After side-stepping your way past the initial swarm, you find a group that matches your pace and settle into a rhythm. Spurred on by the sound of thousands of footsteps pounding the pavement and the crowd cheering you on, you begin to take it all in. What a rush!

Step 5: The Wall 

Half way through now and things are going well. You feel like a marathon runner on TV as you speed past the water station, seamlessly grabbing a water or energy drink. Running and drinking without spilling the whole lot is a special skill in itself. 

Then all of a sudden, you hit ‘The Wall’. You’ve heard about it in hushed tones in running folklore, but there’s never any warning. A sudden disconnect between your brain and body. Your perspective of time and distance becomes warped as the fatigue suddenly locks down your limbs. The prospect of running the next 100m seems like an entire marathon. The idea of finishing the race seems a complete impossibility.

Step 6: Second Wind

Out of nowhere, you feel a tap on the shoulder. Bent double, you look up and see another runner, a complete stranger, cheering you on. You give them a tired, approving nod and dig deep one more time. A cheer from the crowd urges you on, giving you yet another energy boost. That 90’s power ballad you guiltily added to your playlist comes on. You find another gear and power on. The wind is back in your sails. You can do this.  

Step 7: The Finish

Soon, without really knowing how, the end is in sight. You may choose to take it slow through the final section, soaking up the applause and adulation of the crowd like a golfer on the 18th at Augusta. Alternatively you may break into a sprint, showing your enduring fitness and reaching your target time. 

Whatever method you choose, there is simply no better feeling than crossing the finish line. It is joy, relief and pain all rolled into one. Weeks of self-doubt, sacrifice, and struggle have built up to this point, so you have earned the right to congratulate yourself. 

You make your way through the finish area, being congratulated by and congratulating everyone that has made it as well. A communal sense of achievement fills the air. Everyone has had their own experience, but you’ve come through the same battle. 

With your finisher’s medal draped around your neck, you set off to find your family and friends in the crowd. A well done and a quick hug (it is unlikely you smell your freshest) is followed by a well deserved trip out to lunch, where you continue to wear your medal, ensuring everyone knows what you have just achieved. 

Step 8: Later that Evening

Sitting on the sofa, riding the endorphin high and still wearing your medal, you reminisce about the day’s events. Despite the ache gently taking over your muscles (this will last for a couple of days, but it’ll get you sympathy in the office), you realise that you’ve actually quite enjoyed your experience. There’s a voice at the back of your head telling you that you want to do it all over again or maybe you want to find a new challenge. You open up your laptop, and start searching for your next event.

Find your next Running Event

On the face of it the equation for cycling performance can seem pretty straight forward, especially at the amateur gran fondo level when every man is out there for himself and there’s no team tactics or strategy to consider. It’s easy to fall into a trap of thinking it’s all just about power to weight and VO2 max. 

Whilst these factors are very important, the reality is a bit more complex when you’re out on the road in the middle of a stressful peloton with changing weather conditions. An ability to draft is a prerequisite to a good hard day’s racing, but here are a few other hints and tips which could help you stay at the front of the pack: 

1. Breathe right and relax

Perhaps with the exception of a sprint finish in the last 200m of a race, at no times should you be overbreathing or hyperventilating. Doing so will mean you are blowing out too much carbon dioxide, which the red blood cells need in order to release oxygen into the tissues, muscles and organs. During a descent or the middle miles when you’re ticking along in the group with moderate ease, you should try nasal breathing. This will not only help to optimise oxygen release through appropriate blood CO2 levels, it will also:

• Engage diaphragmatic breathing and associated states of calm and awareness which are important to help avoid crashing and unnecessary stress and fatigue on the nervous system.
• Produce nitric oxide which is a vasodilator (widens your blood vessels)
• Warm the air prior to it entering the lungs 

When you are going for full gas on a climb, maintain deep, controlled diaphragmatic breathing but keep your mouth open with a relaxed jaw to maximise the volume of gas exchange with every breath.

2. Cornering and descending 

Hold onto the drops to lower your centre of gravity (remembering to feather the brakes), straighten and push down on your outside leg, whilst bending your inside knee and pushing down on your inside hand. This will maximise the centrifugal force in the corner, helping you to stay upright whilst maximising speed. 

3. Cadence

Learn to ride in a slightly lower gear than perhaps feels natural, which will require a faster cadence (rate of pedaling). Riding in an easier gear requires less power, so you burn through your glycogen stores slower and instead use more fat to fuel your ride. This will leave you with those glycogen stores for the times in the race when you really need them. 

4. Power and pedal stroke

The number one rule is don’t overthink it. Just make sure your saddle height is right and focus on the factors above. In those critical moments of the race when you need a bit of extra power, focus on ‘larger’ pedal strokes whilst squeezing your glutes and using your core. When coming out of the saddle, make sure your leg is still pumping in a straight line down through the pedal like a piston. 

5. Nutrition and hydration 

Always take more than you think you need. And if you want that extra umph, down some concentrated beetroot juice. The nitrates in beet juice convert to nitric oxide, which promotes vasodilation - widening of your blood vessels - and lowered blood pressure. One landmark study found that cyclists drinking high doses of concentrated beetroot juice used about 3 percent less oxygen during exercise tests than those drinking a placebo drink. In other words, the riders used less energy to pedal the same pace.

We can go without food for weeks, without water for days, but without oxygen, only minutes. For athletes, it’s often breathing and exhaustion of the respiratory system which causes them to gas out first and fall out of medal contention. 

Running economy refers to the amount of energy or oxygen consumed while running at a speed that is less than maximum pace. When it comes to distance running, scientists and performance coaches suggest that running economy is a stronger predictor of performance than VO2 max (maximum rate of oxygen consumption during exercise).

So how can runners improve their running economy and running time? 

1. Understand the difference between oxygen volume and oxygen delivery

Between rest and moderate levels of exercise, the cause of breathlessness is not a lack of oxygen, but rising levels of CO2 in the blood. Correct breathing will always be that which is appropriate and efficient to the current levels of metabolic demand (and it is metabolic activity which is producing the CO2). But for most people at a low level of exercise, taking larger and larger breaths through the mouth will do little to increase oxygen in the blood. Normal levels of oxygen saturation in the blood are between 95-99%, and increasing this to 100% will have little benefit. The key is to increase oxygen release (from the blood into the muscle, organs, and tissues), and what determines levels of oxygen release is actually the amount of carbon dioxide in your blood (known as the Bohr effect). 

2. Do not overbreathe

Many people overbreathe during distance running events, especially at the start of the race when they experience a spike in adrenaline. By overbreathing these runners are removing Co2 from the blood and inhibiting oxygen release to the organs and tissues, which in turn drives heavier breathing and respiratory exhaustion. 

3. Use nasal breathing effectively

In contrast to overbreathing during running, nose breathing will cause Co2 levels to rise and oxygen release to improve. It will also help to keep the athlete in a calm, parasympathetic state which will conserve energy over long distances. When push comes to shove and CO2 levels rise beyond the athlete’s tolerance, it will of course become necessary to adapt breathing and go back to the mouth for faster blood-gas rebalancing. However, employing nasal breathing during training and sleep will increase the runner's ability to take in oxygen, retain a higher level of oxygen in the body and tolerate higher levels of CO2 over time. All of this will stave off respiratory exhaustion and improve running economy. 

4. Consider introducing breathe holds into your training

Many elite athletes employ altitude training to improve oxygen delivery, but a far more widely accessible method of boosting running economy is to practice breath hold techniques, which have been proven to improve respiratory muscle strength and endurance. In his book ‘The Oxygen Advantage’, Patrick McKeown describes the positive results obtained by introducing breath holds into his athletes’ interval training sessions. 

How to do this? During the last 50-100m of a 400m or 800m set for example, simply hold your breath on an exhale for as long as you can. The additional load on the body’s ability to retain and release oxygen will improve running economy overtime. 

Believe it or not, running and training for an ultramarathon can be fun if you do it properly.  For runners that are used to speed work and PBs, it’ll be time for some mental adjustment: ultra running is all about being slow and steady and conquering the infamous wall - multiple times.  Follow these 7 tips and you’ll find yourself loving the freedom you get from long-distance running.

Find your next Ultra Marathon

1. Time > Distance

Instead of planning your training around distances, plan it around time.  Preparing for an ultramarathon is all about getting used to spending many hours on your feet.  Scratch out the 25k run from your Sunday schedule, and put in a 3-hour session instead. You can hike or walk part of it if you need to, but make sure you keep moving for the full time.

2. Cross train

Spending so many hours on your legs each week will increase your risk of injury. Reduce this risk by adding some cross-training sessions into your calendar. This can be a morning swim or a bike ride - anything that keeps your heart rate going without pounding your legs. It’ll strengthen other muscles and allow your running muscles to recover while maintaining your cardio training.  One yoga session per week will also work wonders.

3. Train on trails

Most ultramarathons are not on flat ground, so make sure you train accordingly.  Running on trails will use muscles in your legs you didn’t even know existed, and you’ll find yourself with aches on the sides of your calves and your inner thighs. If you don’t live near trails, spend one of your training sessions each week in the gym doing some targeted leg exercises or climbing on the stair machine.  

4. Rest & Recover

Increasing your mileage will take its toll on your body, so make sure you’re adjusting your sleep schedule and nutritional intake accordingly. Sleep is critical for injury prevention and muscle recovery, so rather than cutting your sleep time by two hours to get a running session in before work, make sure you are going to bed two hours earlier. Within 40 minutes of the end of your long runs, eat or drink some protein to aid with muscle recovery. 

5. Become friends with the wall

Running for 6+ hours at a time means hitting the infamous wall will be inevitable. In fact, you’ll probably hit it multiple times. Become friends with it. It’s very important during an ultra run that you stay positive - it’s impossible to go that long without feeling tired and ready to stop, but knowing that it will get better (which it always does) can be a very powerful motivator.  Once you’re through the dark patch, life will feel great again. Anton Krupicka, Leadville 100 winner and all-round epic ultramarathon runner, says: “If you're NOT having fun that doesn't mean that you're failing. You're just building character.”

6. Water and food and water and food

During long runs, it’s critical to keep eating and drinking. It doesn’t matter what you eat; everybody’s body reacts differently - find a food that doesn’t make you feel sick when you’re running. For some people, that is gels, and, for others, it’s a full-on BLT sandwich. Slow-release carbs and salty foods to replenish salt lost in sweat will be especially useful. 

7. Slow is king

Start as slow as possible, and then go even slower. You’ll have plenty of time to speed up 50km into the run if you’re feeling good. Remember that you’re in it for the long-haul, so lace up, take it easy and enjoy the ride. Finding a running companion can transform your enjoyment of a long run.