Go the distance

Top tips to become a better runner

With exercise outside encouraged and the weather fine, there has never been a better time to put on your running shoes! But do you know how to train effectively? We’ve put together some top tips to help you stretch your distance or quicken your pace.

1. Warm up

However tempting it is to dash outside, a warm up is vital to prevent injuries and improve performance. Start with a walk or gentle jog and include a few mobilisation exercises such as leg swings and butt kicks

2. Mix it up

Include different training runs to challenge your body and keep you focused.

Try Fartlek training to improve your stamina

Fartlek is a Swedish word meaning speed play. Essentially – this is interval training without the structure, what’s not to love! Look around you as you run and choose markers such as trees or lampposts which will encourage you sprint sections of your run before slowing the pace to recover.

Try interval training to increase your speed

Intervals should be short and sharp and last no longer than 90 secs so you can maintain an intensity of around 85% of your maximum effort throughout. Rest between each interval for 3 or 4 times the length of the drill. Build up the amount of interval reps over a period of time.

Try hill Sprints to strengthen your muscles and build confidence

Hill sprints are a great way to achieve maximum heart rate quickly, simply run up a hill and walk back down 6 to 10 times.

3. Create a playlist

Research shows that listening to your favourite tunes whilst exercising will motivate you, improve your endurance and help you to maintain a consistent pace.