How to get fit for your next run – expert tips that work

Alexander Rončević: No. Recreational runners should focus more on listening to their bodies. Ask yourself: how do I feel? Have I had enough to drink? Have I eaten properly? That’s how you build awareness and understand what your body needs and how it responds after two, five or ten kilometres. Trust your instincts rather than letting data or comparisons overwhelm you.

Alexander Rončević: If you can comfortably run five kilometres at a certain pace, don’t jump straight to 10. Instead, vary your training. Try technique drills, pace changes or interval sessions – for example, one minute fast followed by three minutes slow. This approach helps you progress steadily while reducing the risk of injury.

Alexander Rončević: If it’s due to lactate build-up, take short, quick steps to loosen things up before returning to your normal pace. Energy gels and electrolyte drinks can help too. But if your muscles have fully seized, there’s usually not much you can do at that point.

Michael Strasser: I always make a recovery shake with my favourite fruits and plenty of ginger – I rate it highly for its anti-inflammatory benefits. There’s also what’s known as an ‘open window’ in the first one to three hours after intense exercise, when the body is more vulnerable. That’s the time to focus on recovery and avoiding illness.