How to succeed in your running journey By Verity Wright @ www.runverity.com


You may now be ready for your next running challenge, ready to push yourself a little bit further now that you have achieved your previous goals. Your next step could be anything from increasing your distance to a 10k or even to taking on the challenge of a marathon.


The running process is very complicated, a combination of psychology and physiology and it’s important to keep focused and be realistic as you try to combine these two components in an attempt to achieve your end goal.


Base training When you construct a house, you start with the base and build on that; the same is true of running, first build the base of aerobic endurance, slowly increase the mileage, recover and rebuild your miles. Run your base miles slowly build your aerobic (with oxygen) endurance so that your body can sustain prolonged lengths of running.


Build Slowly Your weekly mileage by no more than 10% each week, so if you run 5km in a week, run 5.5km the next and about 6km the next and so on. There may be times when even a 10% increase proves too much so use it as a guideline and not a rule. Do not run more than twice a week to start off with, this will ensure you have a good base and stay with twice a week until you feel strong enough that you know what your body can tolerate, then you can increase to 3 times a week when you have developed a sense of your limits.


Don’t over train If you overstress your body it will break down, you will lose form and you could get injured. As your fitness improves your body will adapt to handle the training load, you will learn to feel when you have over done it…so listen to your body. If you rush the process you could break down rather than build


up. The body needs time to adapt mentally and physically.


Recovery Make sure you recover, have easy days and rest days, easy days are runs that you don’t even break out a sweat, but don’t forget what might be easy for you may not be easy for someone else. Eat well and eat for the next run you are going to do ensuring that you get optimal results from the run, don’t skip meals, eat carbs either the night before or a few hours before a run and protein after the run to help with muscle repair.


Consistency. Consistency is key to successful running, run when it’s hot or cold, when you are high or low. Small amounts of training on a regular basis is better than sporadic running followed by days of inactivity. If you run consistently you will grow stronger and stronger.


Patience. Success is measured in months and years, not days and weeks, with experience you will become a wiser runner, each day that you put more miles in the bank remember you are building for the future. You need to experience important lessons so you can learn from every run that you do, no matter how far or how fast you go.


Get good shoes Your goal should be to find a shoe that offers the best support and fit for you and you should replace your shoes every 300-500 miles so note the date that you bought your shoes. Always visit a specialist running shop.


Respect the miles Each person has their own limit, don’t compare yourself to others and respect the miles, whether it is 1 mile or 10 miles, respect each one and run the mile that you are in.


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