Top 10 rules of running training

Rest between your running sessions
It may seem strange to start this list with rest, but if you don’t get this element of your training right then you will not make any progress. Whilst you don’t want the whole of your programme to consist of rest, it’s essential to listen to your body and take time off regularly.

Train according to how you feel
If you’re having a bad day and feel that another training session would be detrimental then don’t go. Training when you’re feeling unwell or having a stressful time at work for example, is counterproductive. This is not to be confused with that ‘I can’t be bothered, because I feel tired’ feeling!

Have a running training plan
Training without a plan can be demoralising. If you have a target in mind then you need to follow a plan or you could find you are literally going around in circles. A plan will give you short, medium and long term targets that you can tick off as you achieve them.

Stick to your training plan
Once you have devised your plan or have decided to follow one of ours then stick to it. Don’t be tempted to deviate from it just because you’re having a particularly good day. The plan will have been put together with all of the principles of training in mind, such as the need for progression.

Build up your training up slowly
Don’t be tempted to do too much too soon. Even though you might feel that you just want to get into your training in a big way from day one, make sure that you stick to your plan and start slowly. If you don’t then you are very likely to get injured.

Get into a running training routine
Build it into your way of life, just like you go to work and have dinner when you get back. What we don’t mean is do the same distance session all the time. If you do that then you won’t make any progress.

Run your own way
Training with a partner suits some people more than others. There are advantages but there are also disadvantages. You may well find it better to do your own thing, especially in the early days. One of the problems of training with others is that you lose heart if you can’t keep up or don’t make as much progress as they do.

Keep sight of your running goal
Believe in yourself and don’t give up. There will be plenty of times when you doubt your ability to follow your plan and achieve your goals. Don’t lose sight of your goal and keep at it. We all have bad days but don’t let them affect your overall programme.

The right fuel for your running
Training regularly places additional demands on the body, and that includes nutritional demands. The food you eat when you are particularly active is of utmost importance. You need to fuel your body with the right, nutritious and balanced diet to provide it with all the essential nutrients it requires to enable you to perform at your best. This will in turn help you to get more out of your training programme. Additionally it will increase your energy levels and let you train harder and for longer.

Work on your running weaknesses
If you’re aware there is something letting you down then work on it. Don’t let a weakness bring down your training. Deal with it as soon as you identify it.