What a Win

Got to mention the great result last night in the European 10000 metres. Mo Farrah demolished the opposition and fellow brit Chris Thompson ran valiantly to clinch second. Gold and Silver in one race, fantastic.
What really caught my attention as a runner watching top class runners was the way Mo ran. I have seen him in races when things did not go right and the results were very different. Last night he was in superb form and seemed to toy with the opposition laughing as he went round. When he put the foot down around the final bend he fairly streaked away to a great win. What a difference when you see someone fit, able and confident, not frightened of anybody else in the field.
Well done Mo and Chris.

Pacing it out

Everyone has seen the 'pacemaker' do their job in competitive races. They go out and run at a particular speed which enables the race favourites to judge their races to the point that when the pacemaker drops out, they can then take over knowing that the pace has been right for them to have a chance of winning the race. It's a little different for the 'normal' road runner where pace takes on a different meaning. If you start a race at too fast a pace, then you will suffer later on in the race. Also, set off too slow and when the time comes to quicken up its too late to finish in a good time. This is where an understanding of correct pacing is vital to enable any aspiring runner to do well in their races. The pace should be constant with what the runner knows he can maintain. Keep this in mind when running and your results will increasingly be more satisfying.

Run the Hills

A lot of runners, particularly those new to running are a bit scared to tackle any kind of hill running. Although this is understandable, it must not be a thing that is shied away from. Every runner will come up against some hills if they are to participate in road races.

The way I have looked at it is to see every incline as a challenge, a thing to be conquered and more often than not this helps greatly in being able to run up the hills. It is partly a mental thing and if you let your mind control things it will be saying a lot of negative things to you as you approach any inclines. At that time it is vital to come in with the positive and ensure that you see the hill as a thing to be conquered, not a thing that conquers. This should help greatly as you progress in your running.
Including hill work as part of any training progam is vital if you are to succeed in the personal challenges that racing brings. Do not be put off by hills, run them and see the benefits in your overall training/racing programs.

Surfaces to Run on

With most mass participation runs these days being run mostly on roads, the greater part of your training will be on roads. However, if all the training is done on roads then I think the chances of injury become greater. Roads are a bit harder on the joints than the other types of surfaces you can train on. Other types of surfaces are, canal pathways, grass, sand, running track, and treadmill. A favourite of mine is the forest path, it is firm but has a kind of bounce in it that you will not get on the roads. It is good to try a variety of surfaces as you train for a race, remembering of course that the race will probably be on road surface, so most of your training will be done on that. One thing worth noting is that if a lot of running is done on the road, it is good practice to run using both sides of the camber on the road. This will prevent your gait from being constantly over to one side due to the camber, which can lead to strains and injury.

The Dreaded Layoff

This is something that every runner tries to prevent. All the training has been completed, the feeling that you are at a great level of fitness is good, then something happens be it injury or illness that means no activity for a while. This then means that you are caught in a place where you cannot continue at the same level and you know that when you eventually can return to activity, your fitness level will have suffered. It is always hard to get started again after a time off. This is where willpower plays a great part. Running is very much a mental activity and if you are able to focus well it can help a great deal. The key here is to try and avoid the situation that developed in the first place. Why did you get injured, was it trying too much too soon, could it have been prevented, did that illness come because I did something that made me more open to bugs, viruses etc. Prevention is always better than cure. Keep the level of fitness where it is by being careful and avoiding situations that can lead to injury or illness.

Consistency is key

There is nothing better in running than being able to train and run consistently. Everything seems to fit into place that much better, and the mental lift it gives you enables some decent times to be achieved. Getting a regular pattern of 3,4 or 5 times a week training pays off inasmuch as the body gets into a rhythm and your running becomes much less stressful. I am one of the people who, although I love running, always find it quite an effort to do so. This might be because I train at a faster pace than I should, however when consistent training is done it all seems a lot more effortless. Go for the consistency of regular running and you will certainly feel the benefits.

Get a Head start

Many times people will not complete a race. Is it because their body has given up on them, or have they injured themselves on the run ? No, its because they have given up in their mind.....

Running, some say is more about mental attitude than it is actual physical exercise, and I think they have a valid point. Many times during running whether training or in a race I have been challenged by my mind telling me things like - Its really hard today, or I do not feel great i'll just finish now, or my body feels like it cannot go on any further i'll just stop now. These are all the sorts of things that can go on in the head department.
Contrast this with someone who is truly focussed and ultra determined to succeed or finish a race.
They know they will do it.... and you know what - they usually do !!!!
Food for thought don't you think ???