High Performance: Tips To Up Your Running Game

As a runner, what are your go-to tips to up your running game?
Ensure you give yourself the right fuel before and after training to maximise performance and training adaptations. Find people to train with who motivate you to be your best.

And, as a physio?
Find a dynamic warm up routine that works well for you and avoid trying new stretches or drills on race day. Be proactive with injury management: one, choose appropriate footwear for your individual needs, and two, performing regular mobility and stability exercises (as advised by a health professional) can reduce risk of injury.

What are some common mistakes people make when trying to take their training to the next level?
Progressing training volume and/or intensity too soon. It is important to be patient and to respect the processes of recovery and adaptation.

What are the non-negotiable stretches runners need to be doing?
Stretches to maintain ankle range (dorsiflexion) are important for injury prevention. Hip extension and upper back rotation stretches are other go-to's for me.

How do you motivate yourself for training when you’re feeling tired/flat?
I have a chat with my coach to work out the most likely cause of my fatigue and come up with a strategy accordingly. For example, increase my sleep, reduce stresses outside of running, organise to train with a group more often, look over my goals or watch / read some inspirational material.

How do you motivate yourself mid-race?
I remind myself of why I run and think of the many people who have supported me on my journey.

Here’s some gear to get you motivated...

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