Seven Key Steps to Run Fitness

1) Build a base
Start off by improving your aerobic base fitness. This should constitute 95% of you runs. Don’t rush building your aerobic base, some people do and can easily get injured. By running aerobically, you strengthen your muscles and connective tissues so that they can prepare for the increased load of training.
Allow 8-12 weeks to build your base, which you should be able to run holding conversation comfortably.

2) Run cross country
Running off road is kinder to your joints and muscles, and can help stabilize core muscles. It burns more calories and keeps you focused by watching where you are stepping.

3) Improve your technique
In swimming we spend a lot of time improving technique but when we run we tend to just go out and run. Poor technique leads to wasted energy, a higher risk of injury and less enjoyment because it’s a struggle.

4) Up your cadence
Running speed is dictated by 2 things, how big your stride is and how many steps you take. Elite runners have an average cadence of between 92-102 strides per minute, while average runners take significantly fewer. Count the number of times your foot strikes the ground in 60 seconds & multiply this figure by 2. If you are below 180 steps you may need to speed up.

5) Go short & sharp
High intensity training is very beneficial even for beginners. The benefits are increased fibre recruitment & leg speed, increase in cardiac output, a higher VO2 max and anaerobic capacity. Warm up for 10-15 mins. Then try 6-12x90 secs with a 90 sec recovery in between each. Aim to run at 15-40 secs per mile faster than your 5km pace.

6) Muscle up
Using weights benefits all athletes. It helps injury prevention and improved performance especially at the end of a race. Look at a mix of core focused exercises like; the Plank, Bridges, with lower body exercises such as squats, lunges, step-ups, calf raises dips to build better all round strength.

7) Hit the hills
Hill training is a perfect way to build leg strengths. Having to overcome gravity to climb a hill engages more muscle fibres and strengthens the ligaments & tendons not to mention the cardiac workout. It will make running on the flat easier.