Running/Training Tips

Running/Training Tips

To a runner, the opportunity to run with Kenyans in the homeland of endurance running is a dream come true. It's a rare and privileged opportunity to run along side the world's greatest endurance runners.  While there beautiful and graceful stride may make you weep, expect to spend most of your time watching their back kick as they effortlessly float into the lead.

The idea that Kenyans have some kind of mutant muscle fiber aside, they are strong runners in part because they are accustomed to running in this environment. In that we are their guests, there are a few things we can learn from them: 

- First, the environment is dry so it is important to hydrate often and well.

- Second, the terrain is uneven and erratic, so wear shoes with good soles (the Kenyan shoe of choice can often be tire sandals... which arguably have good soles!)

- Third, rest when you need to. It's a long day... and supposed to be fun.

- Acclimatize. Running 100km when you feel like you are breathing out of a paper bag is no fun.

Below are a few basic ideas and suggestions we have to put together, just from our own experiences of training for endurance-distance runs.

Please do share your own ideas and tips below!

Build up slowly

Work up the mileage slowly, especially if you are not used to endurance running. Some people say you shouldn't add any more than 10% onto your mileage each week, but you just have to listen to your legs.

Warm Up/Down

A basic one, but it's much easier to get an injury if you set off at a fast pace, totally cold. Equally, take the time to warm down and stretch to avoid injury and stimulate muscle repair.

Train like its Race Day

Be sure to wear your Camelbak, full of water, during training. Also, it's good to get used to eating energy bars and small snacks during your long training runs.  This all helps on Race Day because there are no nasty surprises for your body. Similarlry, during training it's good to trial your Race Day clothes and running shoes. This way you can avoid getting injuries, blisters, chaffing etc.

Cross-training

Build in another sport to your week if you can; cycling, rowing, yoga - whatever. It just helps to keep training from getting dull, plus you're far less likely to get injured if you don't run every day!

Friends

For your long training runs, it can be so helpful to run with a buddy. If that's not possible, try to persuade a friend to cycle with you or meet you at different points during your run. Those long runs can be killer if you're alone.

Resist the urge to run through injury

It is just not worth risking long-term damage. If you are injured during training you are more likely to recover faster if you rest and follow all the advice of your doctor/physio (we runners are so good at ignoring this one!).

Rest

Rest days are just as important as training days, as we so often hear in the runners' magazines. It makes sense that the muscles need to repair.

Recovery Drinks

These contain a lot of the nutrients that are lost during training so they are good as a recovery aid. You can run again sooner!

Water

As well as on your runs, try to to sip water all day to ensure you are always well hydrated (it's good to get your body used to processing a good amount of water).

Online Resources

There are so many online resources for runners, but here are just a few for your reference:

www.therunnersguide.com (marathon training)

www.independent.co.uk (article on marathon training)

www.ultramarathonrunning.com (ultra distance training)
www.runnersworld.com (article on ultramarathon training)