Fitness
Running Tips: 7 ways to smash your 14km personal best run
Chasing a 14km PB? From smart fuelling and strength work to race pace runs and recovery, these 7 tips will help you train smarter, race stronger, and smash your fastest time yet.
Attempting to run your fastest race ever can feel daunting, no matter the race distance. We’ve got you. Here are 7 ways to ensure you’ll be ready to smash that PB when you toe the start line.
Be consistent
No matter what training plan you follow, consistency is important. Be consistent in your running, your recovery, and your nutrition.
Training doesn’t have to be perfect, but having week after week of hitting 90% of your runs is better than one week of 100% followed by two weeks of 40%.
Practice fueling & hydration pre-run, during the run, and post-run
To nail your paces, feel strong, and have hope of a fast finish — you’ll need to fuel well. Race day fueling is practiced during training.
Get into a habit of having a ‘night before go-to dinner’ before your long runs. Practice that pre-run brekkie so it’s not a choice you have to make on race day.
If you’ll be having gels during the race, make sure you take some during your training long runs. The goal is nothing new on race day, so you’ll want to have that pre, during, post plan dialled in.
Don’t neglect strength training
The gym may not be as enticing when it’s a gorgeous day and you are loving running at the moment, but neglecting strength training is a rookie mistake you’ll wish you didn’t make when you’re in the back half of your race.
Goal should be 2-3 strength workouts a week to help prevent injury, protect and improve your form under fatigue, and maybe even help you run more. That’s worth a few hours in the gym, right?
Winter Running Australia
© Riley Wolff
Get used to running race pace
Tempo runs let your body improve its ability to clear blood lactate, which essentially improves your endurance (yay for racing feeling more manageable).
Goal is to lengthen the time you can spend at race pace by getting used to running aerobically at a faster time. And the best way to do that? You know: practice.
Workout to try: 2km easy, 5km at tempo pace, 2km easy
Nail down your race gear
No one wants chafing on race day if they can help it, so practicing your running outfit isn’t a vanity thing, it’s necessary. The last thing you want during the last 1km of your race is feeling like you can’t run another step because your running shoes have rubbed so much you are considering walking off the course.
Get a pair of running shoes you feel good in and run some long runs in them to make sure you don’t get blisters. You don’t need a shoe rotation of 5 different brands and pairs despite what you see on social media. Find what works for you (and get a second pair if you want to rotate), and go with it.
Mindfulness matters
Mindfulness and mental strength is also something you can work on just like your running. Mentally tough runners know that there will be hard moments on race day, but they are prepared with strategies to get through it.
Talk to yourself in training how you’ll talk to yourself on race day. “You’ve done this before, you can do it now.” Find a mantra you can repeat like “I am strong.”
Practice visualisation. What could go right? Think best-case scenario. Maybe it’s you at the finish line, smiling, with a Redbull in hand. Picture what a perfect race day looks like to you. You'll strengthen that self-confidence and be better equipped to handle any obstacles that come your way (sometimes literally).
Byron Run Club is passes by some scenic spots
© @annamensing_
Take your rest days
Yes, rest days are part of a successful training plan. The amount you need is individual, but listen to your body as you train and truly rest on those off days.
Focus on recovery on the days you aren’t hitting the gym or the pavement. Eat nourishing meals, maybe call your massage therapist for a session, or do some mobility at home. Use those extra minutes to give back to your body after all the training you’ve been putting in.
Sleep! Sleep is one of the most important recovery tools. Approach your sleep schedule like you do your training schedule: with consistency and priority.
Be prepared for the unexpected because life happens, but stay committed to the goal and be flexible as you get there. These 7 areas of focus will help you get ready to absolutely smash that 14km PB.
Bonus tip: if you’re a Sydney local, practice part of the City2Surf course in a long run. Running up Heartbreak Hill at least once before race day will help you know what it feels like and maybe be a bit more calm as you power up it on August 10th.