{"id":3273,"date":"2020-04-16T12:05:18","date_gmt":"2020-04-16T11:05:18","guid":{"rendered":"https:\/\/blogs.canterbury.ac.uk\/christchurchsport\/?p=3273"},"modified":"2020-04-16T12:05:19","modified_gmt":"2020-04-16T11:05:19","slug":"lets-run-further","status":"publish","type":"post","link":"https:\/\/blogs.canterbury.ac.uk\/christchurchsport\/lets-run-further\/","title":{"rendered":"Let\u2019s run further!"},"content":{"rendered":"\n

Tips for runners wanting to increase their distance.<\/p>\n\n\n\n\n\n\n\n

Whether you are new to running, or\u00a0long distances are already your thing,\u00a0we have a lot of helpful tips and tricks which will\u00a0support\u00a0you\u00a0to\u00a0increase your\u00a0distance and improve your\u00a0preparation for events and\u00a0competition. Read our guide on how to get running further and\u00a0achieve your own\u00a0running goals, whatever they may be!\u00a0<\/p>\n\n\n\n

Going further distances<\/strong>\u00a0<\/p>\n\n\n\n

One of the biggest challenges you can\u00a0face\u00a0especially as a new runner is learning how to increase your running distance.\u00a0You\u00a0can\u00a0tend to get injured, bored or burn out,\u00a0or\u00a0even\u00a0hit a plateau which can be difficult to push past.\u00a0For anyone who is trying to push their limits, you\u00a0will face\u00a0both\u00a0physical and mental struggles.\u00a0Try some of these tips below to help increase your mileage.<\/p>\n\n\n\n

Tip\n1: Focus on mileage or pace<\/strong> <\/p>\n\n\n\n

Train focusing on either\u00a0mileage\u00a0or pace, but not both.\u00a0It can be confusing\u00a0about how to set goals for speed and distance.\u00a0You will burn out if you try to improve your mileage and your pace at the same time, so have separate goals. And focus on these goals over different time periods. One of the best ways is to gradually build your distance first which will build strength and aerobic capacity,\u00a0then your speed will improve\u00a0too,\u00a0and you can go back to\u00a0shorter runs\u00a0and it will be more comfortable to increase your pace.<\/p>\n\n\n\n

Tip\n2: Set a goal that doesn\u2019t include time<\/strong> <\/p>\n\n\n\n

Having a running goal, whether it is big or small, can help\u00a0you to keep focus and motivated.\u00a0It can be so easy to get caught up in chasing that next PB or knocking seconds off your pace. But you need to set a goal that doesn\u2019t include time, otherwise, you will\u00a0forever be chasing\u00a0it. And\u00a0then\u00a0if you don\u2019t achieve the time you wanted,\u00a0it can still feel like a positive run. Some goals that aren\u2019t just based on pace and time are –\u00a0running a new distance, running with a higher elevation gain, entering a race, enjoying your run with maybe a different route, run for charity\u00a0or focus on improving form.\u00a0<\/p>\n\n\n\n

Tip\n3: Give Strength Training a go<\/strong> <\/p>\n\n\n\n

On the days you are not running\u00a0find strength training exercises related to running outdoors.\u00a0Strength training helps the body manage those\u00a0physical stresses of\u00a0running\u00a0and this means your muscles will be able to perform longer before getting tired.\u00a0It can be as simple as a\u00a015-minute\u00a0workout a week to build more muscle and could include squats, lunges, planks,\u00a0and\u00a0sit-ups.\u00a0<\/p>\n\n\n\n

Fuelling\nfor training and competition<\/strong> <\/p>\n\n\n\n

It can be so easy to think about\u00a0just running faster and faster or further and further,\u00a0but like strength training, we need to focus\u00a0on preparing our body, so it is better equipped.\u00a0By learning how to fuel our body\u00a0properly\u00a0we can perform better and recover well, whether that\u2019s\u00a0for\u00a0your\u00a0Sunday\u00a0afternoon run or\u00a0your next competition.\u00a0\u00a0<\/p>\n\n\n\n

\"Race<\/figure>\n\n\n\n

Tip 4:\u00a0Eat the right things<\/strong>\u00a0<\/p>\n\n\n\n

The best foods for running\u00a0are\u00a0wholegrain carbohydrates, such as whole-wheat pasta, quinoa, barley, and wild rice.\u00a0So,\u00a0we need to be\u00a0looking for those brown carbs on the\u00a0supermarket shelves rather than white.\u00a0These are fundamental for providing\u00a0energy and recovery.\u00a0Oily fish are\u00a0also a great source of\u00a0nutrition\u00a0for runners, along with\u00a0omega 3, which has been shown to reduce DOMS\u00a0as well as increasing\u00a0blood\u00a0flow to the muscles during exercise. Try including things such as\u00a0mackerel, salmon, and sardines\u00a0in your diet.\u00a0Furthermore, in runners, calcium plays an important role in strengthening and\u00a0repairing\u00a0the\u00a0bones after a long or hard run.\u00a0It is also needed for all those muscle contractions so try to have plenty. <\/p>\n\n\n\n

Tip\n5: Don\u2019t forget about micronutrients <\/strong> <\/p>\n\n\n\n

Don\u2019t forget about micronutrients for your diet, they are good for health and immunity.\u00a0When we talk about\u00a0micronutrients,\u00a0we are talking about the nutrients your body needs to\u00a0support healthy\u00a0function and include vitamins and minerals.\u00a0Vitamins are necessary for energy production\u00a0and\u00a0immune function. Whereas\u00a0minerals play an important role in growth\u00a0and bone health.\u00a0To change your diet to\u00a0include more nutrient-rich food try introducing more\u00a0whole-grains\u00a0carbs,\u00a0colourful fruit\u00a0and vegetables (especially orange and green)\u00a0and\u00a0low-fat\u00a0meats.<\/p>\n\n\n\n

Tip\n6: Protein is just as important<\/strong> <\/p>\n\n\n\n

We all know protein is an important part of a healthy diet\u00a0but as runners, we can become fixated on carb-loading.\u00a0But we must remember not to miss out\u00a0on another essential running\u00a0nutrient\u00a0– protein.\u00a0Adequate protein intake accelerates muscle growth and speeds recovery by helping rebuild muscle\u00a0fibres\u00a0stressed during a run. Since protein helps muscles heal faster, runners who consume the right amount are less likely to get injured.\u202fBefore a competition\u00a0you should\u00a0Increase your glycogen storage 36-48 hours with protein.\u00a0Remember you can have plant-based or animal-based proteins.\u00a0So\u00a0either try lean meats, eggs or milk or vegetable-based sources like\u00a0beans, lentils,\u00a0nuts, seeds and soy.<\/p>\n\n\n\n

\"Rinse\"<\/figure>\n\n\n\n

Tip\n7: Try mouth rinsing during a race<\/strong> <\/p>\n\n\n\n

Mouth rinsing is a great technique during a race – take a bit of sugary drink and whirl around in your\u00a0mouth\u00a0and then spit out. This activates your body\u00a0but won\u2019t give you that nauseous feeling when your blood leaves your muscles to start digesting.\u00a0This is also known as a \u2018carbohydrate mouth rinse\u2019\u00a0and it has been found to\u00a0help runners perform better\u00a0as\u00a0the brain gets fooled into thinking that the body has just been given more energy.\u00a0<\/p>\n\n\n\n

Preparing\nfor a race event<\/strong> <\/p>\n\n\n\n

Running a race\u00a0requires dedication and\u00a0preparation, and this\u00a0preparation\u00a0is key\u00a0to\u00a0how you perform on the day.\u00a0There can be so many things to think\u00a0about,\u00a0so it is important to\u00a0focus on\u00a0the most important\u00a0preparation\u00a0tips.\u00a0Mainly\u00a0you need to think about\u00a0being\u00a0fresh before\u00a0the race\u00a0rather than overfit! Whatever you\u00a0lose\u00a0in fitness you gain in freshness\u00a0–\u00a0get\u00a0to\u00a0the start line injury-free.\u00a0And\u00a0don\u2019t worry if you don\u2019t sleep the night before \u2013\u00a0it\u2019s\u00a0like Christmas!<\/p>\n\n\n\n

\"Race<\/figure>\n\n\n\n

Tip <\/strong>8: Figure out your hydration strategy<\/strong> <\/p>\n\n\n\n

Figure out your hydration strategy, are you just drinking from the water stations, or is there someone else going to be at certain points.\u00a0Hydration can make or break your race, so find out what gels or drinks are provided at the event and train with these. You\u00a0need to\u00a0have prepared your body to get used to running with these supplements. If they don\u2019t suit you, you have time to find an alternative.\u00a0<\/p>\n\n\n\n

Tip <\/strong>9: Be\nprepared <\/strong> <\/p>\n\n\n\n

There are lots of\u00a0things to consider when you\u00a0trying to\u00a0ensure\u00a0you are as fully prepared as you can be before race days rolls around.\u00a0You\u2019ve covered all the miles you can and got your body as physically prepared as you\u00a0possible, now you need to make sure you\u00a0have everything prepared for the day\u00a0itself. You could practice running with your kit number, this can be an unusual experience, especially if you\u2019ve never done it before.\u00a0Also, get to know the course, it\u2019s easy these days to study the course online beforehand and know where you can push and where you can cruise.\u00a0Likewise, make sure you\u00a0know where to wash, cool down\/stretch and\u00a0where the\u00a0toilets are\u00a0for\u00a0after the race.<\/p>\n\n\n\n

Tip <\/strong>10: Taper down pre-race<\/strong> <\/p>\n\n\n\n

Don\u2019t forget to taper down before an event race. For\u00a0many runners, the\u00a0decreased\u00a0running\u00a0during the taper can be very unnerving.\u00a0The\u00a0taper is designed to allow your body to recuperate, rebuild and be fresh\u00a0for race day.\u00a0Adding in extra\u00a0training at the last minute can cause your fitness\u00a0level to\u00a0dip and\u00a0lessen\u00a0your race-day performance. Enjoy the taper and focus on getting yourself\u00a0mentally prepared for the race.\u00a0Follow the below-tapering guidelines for different\u00a0distances:\u00a0<\/p>\n\n\n\n