There is lots of advice available for runners – some of them conflicting and often confusing. Professor Tim Noakes, a well-respected sports scientist from South Africa, has provided the following guidelines, compiled from a number of sources:
- During any one year, train for 10 months and take a holiday from running for two.
- Don’t be ashamed to walk during any training run. Maximum benefit on any run is achieved by training at between 60 and 90 percent of your MHR (Maximum Heart Rate).
- The important element of training is the amount of time you spend running each week, not the speed at which you run or the distance you cover.
- All training schedules should be treated as guidelines, not concrete regulations. Learn to listen to your body so you can judge your own most effective schedule.
- Always allow time for a hard run’s micro-damage to your body to repair and for your energy stocks to replenish.
- Find your happy training medium between the two adages ‘No pain, no gain’ and ‘Train without strain’.
- Don’t race during training runs. Run races of over 10 miles only infrequently.
- Running trains only the legs, not the upper body. Adding an activity such as swimming to your running programme is a good idea.
- Never over train. Watch out for sluggishness and lethargy, loss of appetite and increased infection susceptibility.
- Where possible work with a coach for encouragement and support.
- Success in running involves training the mind as much or more than the body.
- Rest before racing.
- Keep a training logbook. It will allow you to check exactly what training you did before your best race results.
- Everything you do, all day and every day, affects your running ability – nutrition, stress and sleep as well as exercise.
- Professor Noakes, your training club, friends or family are not responsible for your training – advice is often given freely. It’s up to you how you use it.
