“Add lower body strength work every week,” says Bailey. This becomes especially important as we age, says Wilkinson, because “our muscle mass and bone density start to decline. The more strength work you do, the longer you’ll maintain them” – and the longer you’ll be able to keep running.
What are the best strength exercises for runners? “We run on one leg at a time,” says Kirk-Odunubi. “So choose any unilateral exercise, like lunges or split squats. Then try single-leg calf raises and some low-level plyometrics, like hops and pogo jumps. Adding these will make a huge difference.”
Take injuries seriously
“If running caused your injury, more running won’t make it better,” says Wilkinson. “So if in doubt, stop. Even if you’re far from home.”
“Never run through pain,” says Kirk-Odunubi. “If everyday activities are being disrupted by discomfort, you definitely shouldn’t be running, and that’s a sign to get help from a physiotherapist or osteopath.” Without a proper diagnosis, you won’t know how to respond.
Don’t overdo your marathon preparation
If you’ve got a place in a spring marathon, start training now, says Craggs. “But also make sure you don’t overcook it too early,” says Wilkinson. “It’s better to do less but run consistently and continuously throughout the build-up to your marathon than to do some amazing long runs and then take three weeks off because you overdid it.”
“I get people to think about nutrition, hydration and sleep,” says Kirk-Odunubi. “If life gets in the way, you’ve been working long hours and you’re fatigued, skipping one session will probably help you more than pushing through.”
“You don’t have to reach 20 miles in training,” says Craggs. “Your job is to do enough, but not so much that you arrive at the marathon exhausted. Plenty of runners run great marathons off a longest run of 16-18 miles.” Doing a 10k or half-marathon first can help you practise race-day logistics such as fuelling with gels and energy drinks.
On the day itself, leave plenty of time to get there and queue for the toilets, says Wilkinson. “Nerves are good; they make you want to do well, and they give you adrenaline.” Then, when you set off, “however slowly you think you’ve started, start more slowly,” says Wilkinson. “Get a feel for your first few miles, and don’t exceed it. If you do, even if you feel amazing, you’ll regret it. That’s when you really need to use your watch.”
Try to be philosophical
As a coach, Wilkinson says she prides herself on predicting people’s times, but many people aren’t as accurate about themselves. “Afterwards, ask yourself: was the time you hoped for realistic based on the training you did and the fitness you had? Did you have a sensible race plan, and did you stick to it? Did you take gels at the right time? Did you keep to the pace you planned? Were you ill, injured, stressed or overwhelmed by the whole experience? All of those things affect you.”
Whatever happens, “It’s not the end of the world,” says Wilkinson. “And you know what? Ninety-nine percent of people won’t judge you on your time, or won’t even know what it means. My PB was 2 hours and 37 minutes. People think that’s amazing. I tell them I ran 3 hours and 48 minutes last year, and they think that’s equally amazing.”
“It’s OK to be disappointed,” says Craggs, who advises focusing on other things that went well, such as spotting your family and friends in the crowd. “If sport were predictable, we wouldn’t do it.”
Frequently Asked Questions
FAQs Expert Tips to Improve Your Running
1 Im brand new to running How fast should I go
Start slower than you think you need to You should be able to hold a conversation while running If youre gasping for air slow down or walk
2 Why is starting slow so important
Going too fast too soon leads to burnout soreness and injuries Easy running builds your endurance and lets your body adapt safely
3 What does starting slow actually mean Can you give an example
It means running at a relaxed comfortable pace For example if you can sprint a mile in 8 minutes your easy run might be 1112 minutes per mileor even a runwalk mix
4 How do I know if Im running slow enough
Use the talk test if you can speak in full sentences youre at the right pace A heart rate monitor can also helpmost easy runs should be at about 6070 of your max heart rate
5 How long before I can speed up
Most beginners should spend 46 weeks building an easy base before adding speed work Even then keep 80 of your runs easy and only 20 hard
6 Why should I find a friend to run with
Running buddies keep you accountable make runs more fun and help you stick with it They also push you gently when youd otherwise skip a run
7 Where do I find running partners
Try local running clubs running stores charity training groups or apps like Strava Even one weekly group run makes a difference
8 What if my friend runs at a different pace
Thats finerun together for the warmup and cooldown then split up for the main part and meet at the end Or pick a route where you loop back to each other
9 Is it better to run alone or with others
Both have value Solo runs build mental toughness group runs build consistency and enjoyment A mix works best for most people
10 Why strength training instead of stretching
Strength training builds the muscles that support your runningglutes hips and corewhich improves power and prevents injury Static stretching before a run doesnt do much and can even hurt performance
