1 to 10 of 268 blog posts

How to handle pre-race jitters

By Dr Jeff Brown and Liz Neporent on in Training
If nerves get the better of you on the start line, shake yourself free with a hand from sports psychologist Dr Jeff Brown.

You selected an event, circled it on the calendar and trained your heart out. Then you get to the start line and you’re so nervous you think you might pass out. You know it’s just a local 10K, but emotionally it feels like an Olympic final. What’s going on? Your sympathetic nervous ... 

Run your first (or fastest) 5K

By Sam Murphy on in Training
A 5K is a perfect goal for new runners and it’s a great way to test yourself if you’ve done a few races already.

When you took your first running steps, crossing a finish line may have been the furthest thing from your mind; but now you’re running on a regular basis, you might be wondering whether you’re ready for your first race. ‘A 5K is the perfect target for budding runners to set their ... 

Sports drinks vs. energy gels

By Georgia Scarr on in Training
Research has pitted drinks against gels in long-distance athletics. Find out which fared best.

Getting those precious carbs on long-distance runs can be a Russian roulette of flavours, textures and tummy troubles. Luckily, researchers at Ulm University in Germany have taken the hit on comparing the impact of carbohydrate drinks and gels in athletes, and come up with some interesting results. The study saw experienced ... 

6 exercises to improve your running form

By Sage Rountree on in Training
Fit these moves in before and after a run to improve posture and prevent injury.

Good running form happens on the roads, of course. But there are simple exercises you can do before and after you run to improve body awareness, strength and flexibility that will carry over to a smooth and efficient running stride. Target your glutes, hips and arms with these pre- and ... 

Your 3-week guide to post-race recovery

By Bradley Stulberg on in Training
Your race recovery starts as soon as you cross the finish line.

For many runners with big spring races on their calendars, the past few months have been governed by detailed training plans dictating when to run, when to rest, how to stretch and what to eat. The minutes, hours and days after the event are a lot less defined. Yet this ... 

How to progress from a half to a full marathon

By Jenny Hadfield on in Training
The training isn’t all that different - it’s just longer and more time-consuming.

Kaitlin asks: I’ve run several half marathons and I’m considering a full marathon, but I’m a little freaked out about the double distance. Do you have any tips for me graduating to the marathon? The fact that you’re thinking this way about the marathon distance is a great sign that you’re ... 

4 familiar running foes and how to deal with them

By Alex Hutchinson on in Training
Know your running enemy and take action before race day!

1/ Muscle damage The best predictor of who will slow down near the end of a 26.2? Whoever has the most muscle damage. Quads and calf muscles experience stressful ‘eccentric’ contractions as you land. Try the ‘repeated bout effect’: inflict temporary damage with long, hilly runs and you’ll suffer less the ... 

3 double-intensity training sessions

By AC Shilton, Alex Hutchinson on in Training
Mix up different intensities in the same workout to hone your racing edge.

Designing a training plan can feel like ticking off a checklist. Short intervals to boost speed? Check. Tempo runs to raise lactate threshold? Check. Hill repeats to build power? Check. In a race you must roll these components into a single performance, so it’s wise to also include combination workouts ... 

When to tough out a workout and when to skip it

By Carl Leivers on in Training
Work out whether you’re wimping out or wising up.

It’s a question all runners face when the mind is tired, the legs are heavy and a scheduled session is feeling like one huge struggle: should I suck it up and keep going, change the workout or just call it a day? In a ‘no pain, no gain’ world, that can ... 

Why you should make the most of different terrains

By Kelly Bastone on in Training
Spend time on inclines, flats and routes with both to build speed as well as strength.

The Greek philosopher Aristotle said, ‘We are what we repeatedly do.’ Runners would do well to remember that when considering go-to routes. The terrain we train on shapes our strengths, which is why smart racers log training runs that mimic the profile of their upcoming event. Hills use different muscle ... 

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