Top tips to achieve your running goals this year

With a new year comes new running goals, it might be to run your first marathon or to get into a weekly park run. One thing I commonly see, especially in January (and especially with runners!) is overtraining. We have a constant desire to keep running and feel bad if we miss a session or fail to stick to the schedule! Here are some top tips to achieve your running goals this year. They will hopefully help improve your performance and reduce your risk of injury.

1) Variety is the spice of life

Change up the distances, the terrain, the speed and the intensity of your runs. Even if running long distance you will improve your performance and prevent injury if some of your runs are short sprint sessions, some are long slow runs and everything in between.

2) 3 is the magic number

When progressing your distances don't just hop up a mile/kilometre each time. This can lead to tendon overload. I advise my patients to complete the same distance run 3 times before moving on to the next level.

3) Gain strength and stability

Working on a strength and stability routine will progress your running technique and improve your soft tissue tolerance levels. I assess my patients to highlight where they are weakest and use data to objectify this. Their strength and stability plan is specifically tailored to these results. You don't need a gym membership to get strong either, you can do it with just a few trusty bits of equipment at home.

4) Recover like a pro

Just as important as getting your training right is what you do in between sessions. Have a look at my last blog which outlines some recovery strategies such as cryotherapy and muscle recovery. Getting advice from a nutrition expert can also be a real game changer.

5) Get niggles seen to

Any runner will know that from time to time we all experience niggles or something just doesn't feel right. A sore heel, a tight quad or a clicking hip. If you have noticed the same complaint on more than one run it is best to get it checked out and make sure it doesn't progress.

6) Don't leave anything to chance

Anything you are planning to do on race day should be trialled first. Whether that's the gel sachets you are going to use, or the super expensive running socks you bought off instagram. Make sure they all work for you.

Happy training and anyone running in the Romsey 5 miles on 19th January look forward to seeing you there!

Tom