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Performance

Performance Tips for your next race

RUNVAN is proud to support Elite athletes and achievement at all levels.

Here are some tips to help on your next race:

Avoid Mistakes
Run Faster
Boost Run Speed and Form
Taper
Prep

5 ‘Musts’

Marathon do’s and don’t

Here are five ‘musts’ when training for a Marathon or race:

Follow a training plan: Not doing so, you risk under or over training, which may lead to increase risk of injury or impact your race.
Take rest days: Rest and recovery is part of training. Skipping rest days can lead to overuse injuries, fatigue, and hinder your progress.
Strength train: Incorporating strength training into your routine is crucial for becoming a stronger and more resilient runner. This may help improve overall muscle balance, prevent injuries, and enhance your running efficiency.
Gradually Increase: Running excessive mileage without proper progression may lead to burnout, injuries and fatigue. Gradually increase your mileage to allow your body to adapt and recover faster.
Stretch: Flexibility and mobility are essential for injury prevention and for maintaining a healthy range of motion. Incorporate dynamic warm-ups, post-run stretches, and foam rolling to improve flexibility and release tight muscles.

Prioritize these strategies to optimize your Marathon and race training. By following a training plan, allowing for adequate rest, incorporating strength training, managing mileage, and focusing on flexibility, you’ll set yourself up for success.

How to Run Faster

Run Faster

How to run a faster Marathon and Half Marathon

Running faster in a Marathon or Half Marathon requires a combination of training, race strategies, and mental preparation. Here are some essential tips to help you improve your race times:

Train Smart: Follow a well-structured training plan that includes a mix of easy runs, long runs, speed workouts, tempo runs, and also incorporates practice races of shorter distances to simulate race conditions, help you gauge your fitness and practice pacing strategies.
Incorporate Speed Work: Integrate interval training and speed work into your training routine. This may involve track work, tempo runs, or hill repeats. These workouts improve your running economy, increase your speed, and enhance your ability to sustain a faster pace.
Strength Train: Include strength training exercises to build overall body strength and enhance running efficiency. Focus on exercises that target your leg muscles, core, and upper body. Strengthening your muscles improves your running form, power, and prevents injuries.
Mentally Prepare: Train your mind to stay focused and push through challenging moments during the race. Practice positive self-talk, visualization techniques, and set small, achievable goals to keep yourself motivated and mentally resilient during the race.
Strategize: Develop a race day plan that includes pacing and fuelling hydration strategies. Start conservatively, maintain a steady pace, and finish strong. Take advantage of aid stations for hydration and fuel;ing, and practice your nutrition plan during your training.
Rest and Recovery: Allow ample time for rest and recovery in your training schedule. Adequate sleep, proper nutrition, and active recovery techniques like stretching and foam rolling are essential to optimize your performance and reduce the risk of injuries.
Practice Patience and Consistency: Improving race times takes time and consistent effort. Be patient with your progress and avoid the temptation to push too hard, too soon. Consistency in training, focusing on gradual improvements, will lead to better results over time.

By incorporating these tips into your training and race preparation, you can work towards running a faster marathon or half marathon. Enjoy the process, celebrate small victories along the way, and embrace the journey of becoming a faster and stronger runner.

Run Form

Boost Run Speed and Form

10 Tips for Boosting Running Speed and Improving Form

Improving running speed and form is a goal for many runners, whether you’re aiming to set a personal record or simply become a more efficient runner. We list ten effective strategies that can help you enhance your running speed while also improving your form.

Incorporate Speed Workouts: Add interval training, tempo runs, and hill repeats to your training plan. These workouts challenge your body to adapt to different paces and intensities, improving your cardiovascular fitness and overall speed.
Focus on Cadence: Aim for a higher cadence, the number of steps per minute. Increasing your cadence can lead to a more efficient running stride and faster turnover, resulting in improved speed.
Strengthen Your Core: A strong core provides stability and power during running. Incorporate exercises like planks, bridges, and Russian twists into your strength training routine to improve your form and speed. For more, see Core exercises for runners.
Optimize Stride Length: Strive for a balanced stride length that is neither too long nor too short. Experiment with slight adjustments to find the sweet spot that allows you to cover more ground efficiently and with less effort.
Work on Flexibility and Mobility: Incorporate dynamic stretches and mobility exercises into your warm-up routine to improve range of motion and loosen tight muscles. Enhanced flexibility and mobility can lead to better running form and faster strides.
Practice Hill Training: Conquer the hills to become a stronger and faster runner. Hill training not only builds strength and power in your legs but also improves your running economy and speed on flat terrain.
Enhance Your Sprinting Technique: Develop proper sprinting form by focusing on arm swing, knee drive, and forward lean. Engage in sprint workouts occasionally to improve your running mechanics and build speed.
Implement Plyometric Exercises: Plyometrics, such as jump squats, box jumps, and bounds, improve explosive power and leg strength. Regularly incorporating plyometric exercises into your training can lead to faster running times.
Fine-tune Your Breathing: Practice controlled breathing techniques to optimize oxygen intake and improve your endurance. Deep belly breaths and rhythmic breathing patterns can help you maintain a steady pace and improve your overall running performance.
Consistency and Recovery: Maintain a consistent training schedule while allowing ample time for rest and recovery. Consistency builds fitness over time, while adequate recovery allows your body to adapt and grow, ultimately leading to improved speed and form.

By implementing these ten strategies into your training regimen, you can take significant strides towards enhancing your running speed and form. Remember that progress takes time and consistency, so be patient and persistent in your efforts. Stay focused, listen to your body, and celebrate the improvements along the way. Utilizing these proven techniques, you’ll be well on your way to becoming a faster and more efficient runner.

Taper Tips

Mastering the Taper. Optimize Recovery and Performance with Effective Tapering Strategies

Tapering is a crucial phase in your training leading up to a race, where you reduce your training volume and intensity to allow your body to recover and peak on race day. Here are some tips to make the most of your taper:

Gradually Reduce Mileage: Start tapering 2-3 weeks before your race by gradually decreasing your weekly mileage. Aim to reduce your overall volume by around 20-30% each week. This allows your body to recover and replenish energy stores while maintaining fitness.
Maintain Intensity: While reducing volume, maintain the intensity of your workouts. Continue incorporating speed work, tempo runs, or race pace efforts to keep your body accustomed. However, ensure you have sufficient recovery time between intense sessions.
Prioritize Rest and Recovery: Use the extra time during your taper to prioritize rest and recovery. Get adequate sleep, practice proper nutrition and consider incorporating stretching, foam rolling, or gentle cross-training to promote muscle relaxation and well-being.
Stay Mentally Engaged: Take time to visualize your race and mentally prepare. Review your race strategy, visualize yourself crossing the finish line strong, and focus on positive affirmations. This mental engagement can help build confidence and reduce pre-race anxiety.
Maintain Routine: Stick to your established routine during the taper to maintain a sense of familiarity. Continue with your regular pre-run rituals, hydration and nutrition plan. Avoid introducing new foods, equipment, or major changes that may disrupt your routine.
Stay Active: While reducing volume, incorporate light, low-impact activities like easy runs, swimming, cycling, or yoga to keep your body moving and maintain fitness without adding excessive stress. Avoid high-impact or intense workouts that may cause fatigue or risk injury.
Trust Your Training: Remind yourself that tapering is an essential part of the process. Trust in the work you have put in during your training cycle and have confidence in your abilities. The purpose of the taper is to arrive at the Starr Line fresh, rested, and ready to go.

By following these tapering tips, you can optimize your body’s recovery, reduce the risk of injury, and arrive feeling refreshed and ready to give your best performance. Embrace the taper as an opportunity to fine-tune your prep and allow your body to reach its peak potential.

Prep in the Final Week

10 best tips for the final week before a Marathon race

You have been training for a marathon, and with the final week approaching, there are some key tips to keep in mind to ensure a successful and enjoyable race day. The final week leading up to a marathon is a critical time to fine-tune your preparations, both physically and mentally. By following a well-planned strategy and incorporating positive visualization techniques, you can optimize your performance and make the most of your marathon experience. We list 10 best tips to make the most of the final week of marathon training.

Maintain Your Routine and Stay Consistent: Stick to your established training routine, including your regular running schedule, meal times, and sleep patterns. Consistency will help keep your body and mind in sync and maintain a sense of familiarity.
Focus on Rest and Recovery: Prioritize getting enough quality sleep to aid in muscle repair and overall recovery. Allow yourself ample time to rest and rejuvenate before the marathon, ensuring your body is fully prepared for the race.
Visualize Success: Engage in positive visualization exercises, imagining yourself crossing the finish line strong and achieving your goals. Visualize the race course, envisioning yourself running smoothly, maintaining a steady pace, and overcoming any challenges.
Taper Smartly: Continue tapering your mileage and reducing the intensity of your workouts to allow your body to recover and store energy for the race. Trust the tapering process and resist the urge to squeeze in extra training that may hinder your performance.
Hydrate Properly: Stay well-hydrated throughout the week by drinking plenty of water and fluids. Pay attention to the color of your urine, aiming for a pale yellow color as an indication of adequate hydration.
Fine-Tune Your Nutrition: Focus on consuming a well-balanced diet consisting of carbohydrates, proteins, healthy fats, and essential vitamins and minerals. Avoid trying new foods or experimenting with your diet to prevent any digestive issues on race day.
Check Your Gear: Inspect your running gear, including shoes, clothing, and accessories, to ensure everything is in good condition. Avoid wearing new gear or shoes on race day and stick to the items you have trained in during your long runs.
Review the Race Course: Familiarize yourself with the marathon course, noting any significant landmarks, elevation changes, or potential challenging sections. Mentally prepare strategies to tackle these portions and visualize yourself running confidently through each mile.
Stay Positive and Relaxed: Maintain a positive mindset, focusing on your strengths and the progress you have made during your training. Engage in activities that help you relax, such as deep breathing exercises, yoga, or meditation, to manage pre-race jitters and reduce stress.
Trust in Your Training: Have confidence in your training and trust that you have prepared your body and mind for the marathon. Remind yourself of the hard work, dedication, and countless miles you have put in to reach this point. Believe in your abilities, trust that you are ready to conquer the challenge.

With these Top 10 essential tips during the final week before your next race, you can optimize your preparation, mental focus and overall performance. Embrace the taper, visualize success and take care of your body and mind. With proper rest, hydration and a positive mindset, you’ll be ready to tackle the Marathon or your next race with confidence. Enjoy the experience and make every step count on race day.

Recover Well

Post-race Recovery

10 Recovery tips for post-race

Congratulations on completing your marathon! Now it’s time to focus on recovery to ensure a smooth transition back to regular training. Here are 10 essential recovery tips to help you bounce back and rejuvenate your body after the race:

Hydrate: Drink plenty of water to replenish fluids lost during the Marathon. Staying hydrated aids in muscle recovery and promotes overall well-being.
Stretch and Foam Roll: Incorporate gentle stretching exercises and foam rolling to alleviate muscle tightness and improve flexibility. This can help prevent post-race stiffness and promote faster recovery.
Treat Yourself: Reward your hard work with a well-deserved massage. A professional massage can help relax your muscles, reduce tension, and enhance the recovery process.
Rest: Allow yourself adequate rest after the marathon. Take time off from intense exercise to give your body the chance to recover and repair.
Actively Recover: Engage in low-impact activities like walking, swimming, or cycling to promote blood circulation and facilitate muscle recovery. Light exercise can help flush out metabolic waste and speed up the healing process.
Eat Well: Focus on nourishing your body with nutrient-rich foods. Consume a balanced diet consisting of carbohydrates, proteins, and healthy fats to support muscle repair and replenish energy stores.
Sleep Well: Prioritize quality sleep as it plays a vital role in recovery. Aim for 7-8 hours of uninterrupted sleep each night to allow your body to recharge and heal.
Ice Bath: Consider taking an ice bath to reduce inflammation and aid in muscle recovery. The cold temperature constricts blood vessels and helps flush out metabolic byproducts, promoting faster healing.
Gradual Return to Exercise: Ease back into exercise gradually to avoid injury. Start with light, easy runs or cross-training activities, gradually increasing intensity and duration over time.
Sign Up for Your Next Race: Maintain your motivation and excitement by setting a new goal. Consider signing up for your next race to keep yourself focused and engaged in your training.

Remember, recovery is just as important as training for a successful marathon. By following these 10 recovery tips, you’ll ensure a smooth transition back to running while reducing the risk of post-marathon fatigue and injuries. Embrace the process, be patient, and celebrate your achievement!

Perform Race Day