Column 47, January 2012

2012 Running resolutions

Whether you want to run a personal best, liven up your training, or step out of your comfort zone a little more, here are a few resolution ideas to make it a memorable 2012!

Incorporate ‘run-related’ cross-training

Integrating social soccer, cross-fit classes (including run reps) or touch rugby is a great way to maintain ‘running’ fitness, while adding variety to your weekly workouts.

Cycling and aqua-jogging offer lower impact - therefore less injury prone - fitness alternatives. Incorporate these sessions once or twice a week.

Find new, inspiring places to run

It’s easy to get into the trap of running the same few circuits week in, week out. But we can soon feel a little uninspired from the routine.

Talk to everyone you know and grill them on their favourite runs, or search www.mapometer.com for recommended places to run in your area.

Once you start searching you’ll find that - even in larger cities - there are trails and green belts everywhere. Getting together with a few running mates and plotting out a new Sunday run each week can be a great way to explore and have memorable run experiences together.

Run a Personal Best

One of the great things about running is that you can compete against yourself and previous results. Be mindful that the conditions and course will affect results.

In order to assess your fitness improvement on the same course in less than ideal conditions, check out other competitors time differences racing over the same course previously, and estimate what you may have achieved under optimal conditions.

Try Yoga

Although it may be detrimental to perform certain stretches immediately before runs, I still believe that having a supple body (as long as it is also strong) can improve performance and enjoyment, and reduce running injuries.

Yoga is more than just stretching, it can strengthen the hips, core and upper body, while teaching you to breathe through discomfort – a useful skill during races. Try incorporating 2 sessions a week.

Attempt a new racing distance

If you’ve always raced marathons, you may find it a challenge to switch your training and racing focus to a shorter distance, eg 5 or 10km for a period of months.

This can often freshen up your weekly routine by having to do shorter speed sessions such as 800m reps. Likewise if you’ve built your way up to having run a half marathon, you may want to set your next challenge at conquering the marathon.

Find a great masseuse

Regular massage improves mobility and flexibility of muscles, increases blood flow, and relaxes muscles. All this means recovery from a hard session or race (48-72 hrs usually) can be reduced by 50%!.

A good masseuse can also pinpoint problem tight areas before they become injuries.

Get lessons in running technique and drills

Some sports facilities and coaches offer gait analysis, and can take you through a series of drills to improve your technique.

This can not only make you a more efficient, faster runner, but also less injury-prone with reduced muscle soreness.

'Pose' run method (see www.posetech.com) is a proven teaching model.

Enter an off-road race

If you quickly get bored pounding pavements, you may want to spice up your training by entering in one of NZ’s diverse off-road races - mountain running, stair races, cross-country, trail events, XTERRA, and the Tough Guy and Girl races are a few of the many options.

Seek nutritional expertise

You train hard, get your 8 hours sleep, drink in moderation, but always seem to get progressively more exhausted as the week goes on. You may need to scrutinise your nutrition and hydration to move your fitness to the next level. Seek out an accredited Sports Nutritionist for advice.

Incorporate speed/anaerobic threshold sessions

Without challenging sessions it’s easy to get into a pattern of running at the same pace.

To improve, we need 1-2 runs each week that challenge our pace, off-set by easier runs on alternate days to ensure recovery and adaptation. These may be:

Anaerobic threshold runs: where you hold a faster pace for eg 20+ mins during your normal run,
Hill fartlek sessions: where you run an undulating loop, pushing hard on the uphills, or
Interval sessions: where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1km reps or 6-8 x 800m reps.

Keep a training log

Training logs are incredibly useful tools to learn from past experiences. You may want to record: sleep, resting heart rate on waking, length/terrain/conditions of run, perceived energy levels, nutrition notes, alcohol consumption, along with anything else that may have influenced your training - such as major events, illness, mood etc.

Borders books normally has a selection of specific run diaries.

Wishing you the best running year yet!

Marnie Oberer