When most people start training for a running race, they make some common mistakes that can hamstring their efforts. MF’s editorial director, Joe Warner, is running the 2017 Virgin Money London Marathon for Parkinson’s UK and has enlisted the expert advice of elite runner Shaun Dixon (letsgetrunning.co.uk) so he – and you – can avoid the errors many people make and start to train like an elite athlete.
RUN LIKE A PRO
BE AN ATHLETE
The more time you dedicate to training, the better runner you’ll become. But that doesn’t mean all sessions should be spent running. Think like an athlete – that means improving strength and mobility so you can run faster for longer and reduce the risk of injury.
GET STRONGER
If you want to be speedy, first get stronger. Training to build strength in your glutes, legs and core, improving your hip, knee and ankle strength and mobility, and working towards better flexibility should all form part of your training plan.
KNOW YOUR LIMIT
You don’t have to smash every workout. Intense interval sessions and long runs are important pillars in a training plan but too much too often will fatigue you physically and mentally. Include some comfortable steady-state work and recovery runs.
IGNORE NUMBERS
Try evaluating your runs on duration and effort level, not just distance. Too much focus on the kilometres you’ve clocked up will limit your progress. No two equal-distance runs are the same: terrain, weather and your energy levels and mood all have an effect.
BUILD UP SPEED
Elite runners do a lot of speed work, and to run a fast marathon you need to be running fast 10Ks. Hill running (up or down), sprint sessions and intervals will improve your running economy and speed, and make it easier to run longer distances.