New Year Resolution for Runners

A good time of the year for a New Year resolution!!!

Your resolution is based on your current & past experiences and future goals.

The key point here is to write down your Running resolutions. Follow the SMART principle of Specific, Measurable, Attainable, Realistic & Time bound. Inform your friends, relatives and running buddies your resolution. This will ensure that they  play a role in following up with your goals. Few guidelines listed below for your resolution

1. New Goals to achieve in terms of

a.       Training distance in Kms or Miles for Months / Year

b.      Time trained in hrs, for Months / Year

c.       Improved timings in 100m, 200m, 400m, 800m, 1000m, 1500m, 1 Mile, 2 Km, 5Km, 10Km, Half Marathon, Full Marathon & Ultra distances e.g. 50 Kms, 75 Kms, 50 Miles, 100 Kms, 100 Miles, 24 hrs Walk / Run

d.      Participate in XX no of events during the year. You can further break this  down to 5K, 10K, Half Marathon, Full Marathon, Ultra distance runs. You can also list the locations where you plan to participate

e.      Personal Bests across various types of run events

f.        Participate in State / National athletic events

g.       Conquer new National / International run events

2.       Join a Training program or a Coach to attain your goals, improve running form, be injury free

3.       Maintain a training log to track daily progress and can be used for future reference

4.       Variations in your training programs –

a.       Start with a new training program

b.      Introduce new type of runs e.g. Interval run, Tempo run, Fartlek run, Hill runs, Slow runs, Fast runs, Long runs, to improve on pace, intensity, distance& endurance

5.       Run for a cause –

a.       Promote an NGO

b.      Develop awareness on concepts like health care, animal care, poverty, environment

6.       Fund Raising – Identify an NGO to raise funds. Ensure support from Friends, Relatives, Colleagues, running buddies. If you are a fund raiser, then promote others to raise funds. Philanthropy should be promoted

7.       Organize a running event or Volunteer for an event

8.       Promote running within your community. Introduce the benefits of running within your network

9.       Be a Mentor – Share your running experience with amateur runners. Being experienced runners, we need to inspire others to join the group

10.   Introduce Cross Training – Most of our focus is on running, and there has always been an urge to introduce new Cross Training methods. Cross training can be Cycling, Swimming, Gym, Strength / Core exercise, Yoga, Walking

Taper time

After a good 12 to 14 weeks strong training for an event, for a Full Marathon program do ensure you conclude with a 2 to 3 week tapering time, For a Half Marathon include 1 week tapering and 10K include 4 days tapering before an event. This ensures that you feel fresh, healthy and energetic at the start of the race. Every Marathon training program of 15 to 16 weeks includes the 2 or 3 weeks of tapering. You will want to start a race feeling fresh and not feeling exhausted, tired or over trained. There is a tendency to train harder during the last weeks, but this is counterproductive. Probability of “Hit the wall” is high, when you do not taper well.

What do we mean by tapering. A taper period, is a gradual reduction in the training mileage and let your body to start recovery & build up the well trained muscles. Reduction of mileage helps muscles to stock the fuel (glycogen), an important factor to feel fresh & energetic. This also gives body a good rest to get ready for a good race. But, reducing Mileage requires courage & confidence.

Tapering also does not mean complete rest from running. Beware, with too much rest, your muscles loosen the impact of the training.

When do we start to taper – For a Full Marathoner, taper should start around 2 weeks before the event. For a Half Marathon 1 week and for a 10 Km run, a 4 day taper should be good.

2 weeks before the event – Weekly mileage should reduce by 20% but keep the intensity on. Depending on multiple factors e.g. age, diet & health, body requires around 3 weeks to recover from the fatigue of the long endurance runs. Muscles will start storing the Carbohydrates to be well utilized during the race.

The long distance run during the weekend should be between 20 to 24 Km. There is normally an urge for a longer distance run, but this will most probably tire your muscles and will not get adequate time for the recovery before the event. It could also increase the possibility of new injury or existing injury aggravation before an event. It’s better to give an additional week of recovery, than a week of workout. Remember that we need to start the race feeling strong and enthusiastic.

1 week before the event – Again reduce the mileage by another 30%. The long distance run should be between 15 to 18 Km. The quantity of  Interval & Tempo runs should also be reduced. This will be pretty challenging, as the enthusiasm you carry, will crave you for additional workouts. Plan for shorter intervals with 8 repeats of 400m or 6 repeats of 800m and 5 to 6 Km Tempo run at Marathon pace. Do remember to upload the carbohydrates through proper diet and reserve them through proper rest.

3 days before the event – Hydrate well and take good rest. Increase Carbohydrates and reduce Protiens. Eat fresh fruits and vegetables (Carbohydrates), reduce meat (Protiens). Drink fresh fruit juice, sugarcane juice & tender coconut water.

Plan a easy 5 to 8 Km run, 2 days before the event. This should be your last run.

A day before the event – A good rest through the day. Do not experiment with anything different. Hydrate well, eat fruits. Watch few race videos, meet running friends and discuss the run strategy. Be relaxed and calm.

Pack well for the event and get to bed earlier than usual. Ensure an early dinner and an early sleep, as you will need to rise early from bed.  

Best wishes for the race!!!