7 Basic But Essential Running Training Tips

There's a lot of marathon talk around at the moment so I thought it worth a reminder of some of the fundamentals in the quest for a good performance over the distance.

There's a whole host of things to consider in the lead up to running 26.2 miles, and with a few people incurring minor injuries as their event approaches they enter the business end of their training plan, keeping the basics in mind is ever more important.

Incidentally, you don't have to be training for a marathon for these tips to help.  These guidelines are relevant to get the best out of training for any distance of running, or even when just running for fun!

1) Increase the duration of your long runs steadily and progressively over the weeks.  Do not be tempted to make a big jump up in mileage from one week to the next, even if you feel good.  Gentle adaptation for the body is best for staying injury free.

2) Complete one or two short runs during the week to supplement your weekend long run.  These can be hill training or interval training sessions for maximum results in the shortest time.   

3) Include one dedicated strength training session each week.  You can include some strength training as part of your hill or interval sessions but try to keep one session a week for strength / core / stability training.

4) Include plenty of stretching in your schedule.  I know, why spend time stretching when you could be running?  Trust me, your overall progress will be best if you can follow your weekly plan without interruption by injury, and stretching can keep many likely injuries at bay.  Include a few minutes to stretch after every session and also stretch various muscles as you move around your daily routine.

5) Make sure you are always well hydrated

6) Fuel yourself well at all times. Follow a consistent day-to-day healthy eating routine so that you can get the best out of each training session and also recover effectively.  This doesn't mean a puritanical regime, it means striking the right balance for you each week.

7) Know when to rest.  By rest I mean know when to take a day or two off training to allow your body to recover and adapt fully and also know when to get some sleep.  Recovery is as much a part of your schedule as running so make it count.

If you'd like more running related advice and some sample workouts take a look through our recent series in Men's Running Magazine on how to fit your run training into a busy schedule.

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10 Commandments for New Runners

In the February edition of Men's Running Magazine we outline 10 things that are essential for both new and experienced runners.

Keep these guidelines in mind throughout your running career and you'll always be on track for success.

You can read the full article by clicking the pages below to explore:

1. It's a marathon not a sprint
2. Learn to listen to your body
3. Develop a support team
4. Variety is the spice of running
5. It's not just about the running
6. Challenge yourself
7. Train with a partner or join a club
8. Regularity if everything
9. Running makes the world a brighter place
10. The right kit is essential

There's also a 4-week plan to help you get set up for your first 5K.

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Four Weeks to Run Your First 5K

While we're on the subject of running, 5K in particular, for anyone looking to get started with running and work towards this distance, here's a feature we wrote for Men's Running Magazine to help you on your way.

Click the images below for some simple running advice and a 4-week training plan to get you going.

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Inspiring Wellness Success Story 15

Next in our series of success stories from our wellness programmes, two examples of how easy it can be to achieve dramatic results with simple but consistent changes to a daily routine.

These two people each took a slightly different approach during their programme.  One of them was motivated to focus on their exercise routine, while the other prioritised changes to their food schedule.

The results speak for themselves:

'I have never felt or been fitter, and the results are much more energy, optimism and emotional resilience, which got me through a particularly tough time at work.'

'I feel much better during the day: with more energy.'

Here's a review of how they made wellness work

1) Exercise & resilience

• The date of the programme you attended

November 2011

• The lifestyle changes you made during programme

I attended one exercise class, or went swimming, virtually every day of the programme

• The lifestyle changes you made following programme

Initially, just an attempt to exercise more, and more regularly

• The lifestyle changes that have stuck with you to the present day

Now, I exercise in the morning, twice a week, and I go spinning at least one other morning a week

• The secrets of your success with wellbeing

A regular commitment is vital

• What advice that you received made the greatest impact on you?

You have time to keep yourself fit – but you have to work at finding that time

• The biggest benefits of making your lifestyle changes?

I have never felt or been fitter, and the results are much more energy, optimism and emotional resilience, which got me through a particularly tough time at work. And I look better so I am more confident

• When wellbeing is working for you, what are the key elements that make the difference?  

Regular exercise, taking a healthy breakfast, having several alcohol-free evenings a week

2) Eating for Energy

• The date of the programme you attended

September 2011

• The lifestyle changes you made during programme

Started eating every 3 hours and much more healthy food

• The lifestyle changes that have stuck with you to the present day

Continued to eat every 3 hours and much more healthy food plus exercising regularly

• The secrets of your success with wellbeing

Sleeping regularity plus healthier food, eating every 3 hours and exercising more frequently

• What advice that you received made the greatest impact on you?

The healthy eating presentation.  It made a huge difference on me – I lost 12 kg since the beginning of the programme!

• The biggest benefits of making your lifestyle changes?

I feel much better during the day: with more energy!

If you'd like to discuss wellness modules for your leadership, training and development programmes, email us on info@the-tonic.com

Read previous instalments of wellness success stories here

Image by Flickr:  Melly Kay Customs

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Boost Fitness Fast: Rise to the challenge of hill training

Hill training is one of the most effective ways of sharpening your fitness in a short time.

Tackling hills may seem daunting, but with the right technique and a positive attitude you'll achieve peak performance every time.  For anyone pushed for exercise time, it's the perfect solution.

So, to help you get started, here are some top tips I wrote for Women's Running Magazine on how to get the most out of your hill training.

Image by Michael Lokner Flickr

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Don't Hate the Office, Work It!

There's so much more to be gained from going to the office everyday (salary aside). You can learn so much - and get paid for it. Confused? Okay, let me explain. When it comes to learning new skills at work, what do you think employees value the most? Mastering power point presentations or perhaps Leadership training? Well, a report published last week in the Human Resources Magazine listed the things at work that employees learned which they found most valuable. The list included:

• Communication Skills
• Interpersonal Skills
• Team Working
• IT Skills


It’s clear from the above list that what people most value from their time at work is their ability to develop life skills. There’s not much emphasis on learning specific tasks, systems and procedures, but there is great importance attached to learning skills that make you better able to work with or manage the people responsible for the tasks, systems and procedures.

This comes as no surprise to me.

It is consistent with the business people that we work with on our programmes. By teaching people how to look after their health and wellbeing, we provide them with all the resources they require to maximise their energy, increase their mental capacity and improve their focus and efficiency. These skills are invaluable in the workplace but also enable people to operate more effectively in every area of their lives. Learning these skills within the working environment means staff view their employer positively. Sometimes, people struggle to see how looking after staff wellness can transform the performance they get. To answer that, here’s a quick run down of the top three tips for keeping staff engaged and fully motivated.

1.Every day is learning at work day
Everyone needs to work but fewer and fewer people these days are motivated by just earning a living. They want to learn some thing new every day and always feel as though they are growing and developing. If you can ensure that your employees go home to their families feeling positive and saying, ‘guess what I learned today at work’, you’ll have a much more lively workplace than if employees simply report that work was 'Oh, you know, same old same old' or, worse than that, 'I don't want to talk about it.'

2. Keep it simple
Communication skills, interpersonal skills and team working are all things that you might think would come most naturally to anyone in the workplace but, as our list suggests they are areas that people most appreciate having the opportunity to work on.

The same goes for eating well, taking exercise and managing stress. You might think that handling these areas is easy or that they’ll take care of themselves but they are often the areas that are most overlooked. Offering staff simple, practical and consistent information and advice ensures they can make easy progress in these areas. It also sends a very strong message that being at work doesn’t mean putting the rest of your life on hold, rather you can learn new information at work that has positive implications for the rest of your life. Not so much work – life balance, more work as part of life balance.

3. Make it relevant
When it comes to health and wellbeing, the message you deliver to staff is all important. If staff think that all you’re interested in is keeping them healthy so you can drive them harder then you’ll have trouble motivating them towards even the most exciting initiatives.

If they understand that what you’re offering them is designed to help energize them and upgrade how they feel while they’re at work while also injecting them with energy and enthusiasm for what ever they choose to do outside of work, they’ll be much more likely to view your initiatives favourably.

Show this post to your boss, it may just get them thinking.
And if you are the Boss, what are you waiting for?

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