Training tips

There are many ways to improve your training, speed, endurance, stay injury-free ect. I have collected some links to websites describing different ways to do this. There are numerous of ways to train be to faster or what ever your goal may be. Some ways may be better than others. Which way you follow is entirely up to you - but one thing is essential: Listen to your body while doing it!

I have no formal education nor training as a coach, and all advice provided is based on my own experiences and life. I've included some basic rules I try to follow.

Best M.


The rules I "live" by:

• Listen to your body!
  If you feel more sore or tired than usual, skip a day of training or take it slow.  
• Don't increase your total weekly mileages by too much
  max 10% or 1-2 miles/ 1-3km per week
• Vary your runsspeed/intervals, tempo work, hills, slow, short, long runs, different terrain...
• 2-3 weeks ON followed by 1 week OFF
  In the first 2-3 weeks increase the weekly mileages each week, then followed by a week of "resting" say about 50% of previous weeks mileages.
• Trust your training plan
  Don't make any last minute changes prior to a race to increase your total mileages in hope of increasing your performance. Trust what you have accomplished till now...
• Do tapering prior to a race
• Do rest after a race - hard one to forget (even for me)
• I don't foam role, but I stretch immediately after my runs
• I change my shoes after approx 1000km or when the cushioning starts feeling deteriorated 
• Listen to your body!

  Ways to improve your running:

• blog.UnderArmour.com: 6 ways to run faster longer stronger
• runningforfitness.org: Calculate your HR zones
• RunnersWorld.com: Three Ways to Crank Up Your Training Runs
• RunnersWorld.com: 8 ways to extend your long runs
• RunnersWorld.com: Hill training index
• RunnersWorld.com: The Best Way to Run and Race Hills
• RunnersWorld.com: Interval-sessions increasing your v02-max
• redbulletin.com: How to run 100 miles
• beintherunning.com: Elite Ultrarunners Race Tips
• trailrunnermag.com: Trail tips, arm-swing technique

Recovery:

• RunnersWorld.com: Marathon recovery: how long should you rest for?

Compression:

• Can Compression Clothing Make You a Better Athlete?

Fuelling in the long run:

• getgoing-getrunning.com: Carbo loading for endurance races
  RunnersWorld.com: Fuelling long runs without gels/powdered drinks
• Fellrnr.com: Fuelling for an ultra
• RunnersWorld.co.uk: The truth about carb loading for runners

Training plans:

• RunnersWorld.com: Marathon plans
• trailrunevents.com: 50/100 miles

Injuries:

• RunnersWorld.com: Watch your body language: Early signs of 7 common injuries

Become a sponsored runner?

• RunnersWorld.com: Tips for Becoming a Sponsored Trail Runner

Need inspiration?

•  TEDx Talk: But What if I Fail? Anna McNuff on chasing our dreams