Emma Higgs Personal Training

1. Running Too Fast

This is a common mistake and one I’ve seen many times and probably been guilty of on occasion.  The misconception about run training is the faster you train the faster you’ll run on race day.  The truth is that roughly 80% of your running training should be low intensity, or easy running, with high intensity training making up the remaining fifth of your training.  The reason for this is to best develop the energy system you are utilising during both training and racing, the aerobic system.  As easy running or aerobic running is the optimal way to develop aerobic capacity this makes it the most important part of your run training.  In short, your hard fast sessions have their place but the slow steady sessions will contribute far more to getting you your PB.

2. Running, Running and More Running

It easy to become a little fixated on running when you are training for an event.  It’s a running event, right? Therefore, you’re training should involve running, right?  Of course, this is true, however strength training and cross-training can be an equally important part of your training week.

Strength training is being shown to have a huge impact on running performance and even more importantly on injury prevention.  My recommendation would be to include plenty of core strengthening exercises, and exercises that target any known areas of weakness.  One of these areas is the Glut Complex (gluteus maximus and gluteus medius).  It can be a common area of weakness in runners and the right strengthen can increase performance and lower your risk of injury.

The other session to include in your week is a cross-training session, and no this doesn’t refer to those oh-so-familiar gym machines.  It suggests leaving the running shoes at home at least once a week and trying something else.  This could be cycling, swimming, rowing or you could actually jump on a x-trainer!  You are still working on aerobic fitness, but you are giving the rest of your body a day off from running.  Trust me, this can be great mentally too, especially if you have struggled with a couple of run sessions that week, you’ll feel better when you go back to it.

3. Running Through Pain

We all get little unexplained niggles but if the pain persists something isn’t right.  Go and see a physiotherapist, now!  If you continue to train it will most likely lead to a bigger problem and could stop you reaching race day.

4. Catching Up on Missed Sessions

If you are unwell or injured and a session gets missed don’t be tempted to cram it into your schedule somewhere else.  It’s important to stick to your schedule however something things just happen to stop you getting out.  If you put the session in somewhere else, it will mostly likely conflict with another session and you won’t benefit from it.  Remember, with all training, it is about quality not quantity.

5. Doing anything new on race day

I have seen this one done so many times, to varying degrees of suffering.  You’ve made it all the way to race day, don’t make it any tougher for yourself.  Don’t try anything you haven’t done in training on the big day; everything should be practiced before the event.  You don’t know where a new running top might rub, or how much that strange sports drink might disagree with you, so don’t risk being uncomfortable for the entire race.  If you are taking part in an event that requires nutrition during the race, practise it during your long training runs to find out what works for you.

 

If you’d like more advice on getting your running started or getting race ready, please get in touch.

Emma