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Earlier this year a group of elite athletes formed an online run coaching platform (www.run2pb.co) that has helped many people from all over Australia improve their running.

They are constantly inundated with questions on how to improve personal bests... we asked them to share some of the most common questions they get asked everyday.

Why do I need to do a long run?

For any distance runner, the long run is a vital part of the training week.

It enhances your aerobic base, by making you more efficient at transporting oxygen to the working muscles.

In turn, this allows you to produce more energy.

So that not only on race day, but also during sessions, you’ll be able to push that bit harder and reach that bit more to achieve the success you’re after.

One of the most essential parts and for many, the most enjoyable parts of the training week, the long run. A great time to unwind with your mates and explore some amazing scenes whilst you build that fitness.

How can I optimise my recovery?

You can only train as quickly as you recover, so if you want to increase your training, you need to maximise your recovery.

There is no doubt, getting enough sleep is the most crucial ingredient to improving your recovery.

We regularly monitor the amount of sleep our athletes are getting and track those against the amount and intensity of work they are doing.

This allows us to try to limit underperformance, injury or fatigue.

Another way to enhance recovery is to ensure a nutritious diet, consume protein and carbohydrates as soon as possible after sessions or long runs.

You could also head into the ocean for a gentle walk and get frequent massage to knock out any kinks.

Recovery is an integral part of any training plan. Focusing on sleep, nutrition, consuming protein and carbohydrates soon after sessions or long runs, keeping fluids up and even walking in the ocean can assist with improving your recovery. This will help you take on the challenges of the next day and step closer to achieving your success.

I find I get exceptionally nervous before my races and feel it hinders my performance. What techniques could I employ to limit their build up?


Nervousness before a race is a sign that you care for what you’re doing.

It’s a normal response, as you’ve dedicated a large amount of time and effort in getting yourself as fit and strong as possible before race day.

A great way to try to reduce that anxiety and therefore limit the amount of negative thoughts is to concentrate on mindfulness.

Quite often we can get caught up in focusing on what has happened in the past and what might occur in the future.

Paying attention to the present moment and what you need to do at that particular time to best prepare yourself for the task ahead can take away the anxious feelings that may build up.

Another way is to go into the race having faith in your preparation and thinking about all the training you have done to that point, switching your mindset to a positive one.

Try to stay relaxed on the start line and focus on having faith in your preparation and all the hard work you’ve done. A quick bit of banter with your mates can always help settle the nerves.

Should I train in the shoes I am going to race in?


Absolutely. Racing shoes can help take your running to the next level and so they are a wise investment to your shoe rack.

However, some racing shoes can wear out easily, are exceptionally light and don’t offer much support.

Consequently, if used too regularly can lead to injury.

So ensure you wear your racing shoes in, by at least completing some sessions in them, including longer runs if you are planning on running a marathon in them.

This will give you a gauge as to whether the shoes feel comfortable enough to race in and if they might cause any problems, like blisters that could really hamper your attempt at that PB!

It's imperative that your racing shoes feel good and don’t cause any issues like blisters. Therefore ensure you complete at least a few training sessions in them. That way when you hit the start line, you can be that bit more confident in your preparation and allow you to focus on the process.

Should I be incorporating hills in my training?


There is no doubt that gravity can be excruciating.

Fighting your way against the downward force as you attempt to crest a hill.

The burn felt through your calves, quads, hamstrings and glutes, making you grit your teeth so hard your enamel starts to crack.

Thankfully, your body will appreciate the pain you’ve gone through by building stronger leg muscles, which come race day will mean you’ll be faster and more robust.

Try to incorporate hills into your long runs or structuring them into specific sessions in order to get the benefits from them.

Hills hurt. However, the benefits you’ll get from fighting your way to the top will allow you to develop strength, which come race day you’ll be able to cash in on and assist in pushing you to your personal best.

 


Want to break the elusive 3 hour Marathon? 20mins for that 5km parkrun?

Run 10km in a Personal Best time? Don't know where to start?

Run2PB online coaching will provide you with a dedicated personal coach

and tailor-made training program designed to enable you to reach your next goal at a range of events worldwide,

Check out www.run2pb.co and let Run2PB guide you towards your next PB.

You can also follow them on instagram

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