RACE TRAINING TIPS

Build your long run weekly to reach 9–11 miles 2–3 weeks before race day. Run it 2 minutes per mile slower than goal pace. Time on feet matters more than speed here. This run builds the aerobic engine that gets you to the finish.

Every world record from 1500m to the marathon has been run with negative splits. Start 10–15 seconds per mile slower than goal pace, settle in the middle, and push the final 5K. Going out too fast is the most common half marathon mistake.

One 4–6 mile tempo run per week at comfortably hard effort raises your lactate threshold — the pace you can sustain for around an hour. This is where most half marathon improvement comes from. Build from 20 mins to 40 mins over your training block.

Reduced glute and core strength is one of the most common issues at the Runner's Clinic. Weak glutes = hip drop = IT band problems. Add glute bridges, clamshells, and single-leg squats twice a week. 15 minutes is enough to make a real difference.

Reduce volume by 30–40% in the final two weeks. Keep one quality session but cut mileage. The fitness is already in your legs — trust it. Many runners feel sluggish during taper and panic. That feeling is normal and temporary.

It's better to arrive at the start line slightly undertrained than injured from doing too much. If you miss a week, don't try to cram it back in. Pick up where you left off. Consistency over months matters far more than any individual training week.

Miles 8–11 are where most half marathons fall apart. In training, mentally rehearse getting through this section. Have a plan: a phrase, a thought, a cue. The runners who finish strong are those who planned for the difficult part in advance.

Rather than a specific finish time, aim for a range — say 2:00–2:10. This removes unnecessary pressure and gives you room to race by feel. On a good day, push for the faster end. On a hard day, the slower end is still a success.

Training with others raises performance and accountability. In the race itself, other runners can carry you through tough patches. Lock onto someone running a similar pace. The UR group at Valentines parkrun is the best training tool you have.

For runs over 75–90 minutes, take on 20–30g of carbohydrates. Train your gut during long runs, not on race day. Dates, banana pieces, or gels all work — find what sits well for you personally and stick with it.

Increase carbohydrate intake in the 24–36 hours before. Pasta, rice, bread, oats — nothing exotic. Eat your last proper meal at least 3 hours before the race. A banana or energy bar 45–60 minutes before the start is enough to top up.

Drink at every water station, even if you don't feel thirsty. Thirst is a lagging indicator of dehydration. Sip — don't gulp. In warm weather, consider an electrolyte tablet or gel with sodium to prevent muscle cramping in the later miles.

Build your long run to 18–22 miles across your training block. Run at an easy, conversational pace — 2:00–2:30 per mile slower than goal pace. These runs teach your body to use fat as fuel and build the durability needed to survive the final 10K.

Two or three easy runs per week for 18 weeks adds up to hundreds of miles of volume and experience. Don't underestimate them. These runs improve aerobic efficiency, muscular durability, and mental readiness for the long haul.

Increase weekly mileage by no more than 10% per week. Then take a recovery week every 4th week, dropping back to 70% of the previous week's volume. The most common marathon training error is building too fast and arriving injured.

If you're racing in minimalist shoes, begin your shoe transition at the start of your training block — not near race day. Your calves and Achilles need 8–12 weeks to fully adapt. Use transition shoes for long runs while your feet build strength.

In the final miles of a marathon, weak glutes lead to the characteristic shuffle — short stride, hip drop, wasted energy. Two strength sessions per week throughout your block — glute bridges, squats, calf raises — can keep your form intact at mile 22.

Start tapering 3 weeks before race day. Cut volume by 40% in week 1 of taper, 50% in week 2, and 60% in race week. Keep one quality session each week. Feeling flat and heavy during taper is entirely normal — your legs are loading up, not shutting down.

Most runners hit the wall because they run out of glycogen. Aim for 60g of carbohydrates per hour, ideally 90g. Start taking gels in the first 20–30 minutes — don't wait until you feel tired. By then it's too late to recover your stores.

Your gut, like any muscle, needs training. Take gels during training runs to teach your digestive system to absorb carbohydrates while running with reduced blood flow. Many runners experience GI distress on race day simply because they never practised fuelling under race conditions.

Starting too fast is the primary cause of the wall. Run the first 3–5 miles at 15–20 seconds per mile slower than goal pace. The adrenaline and crowd will push you to go too fast. Resist it. Every world marathon record has been run with negative splits.

Real carb-loading takes 2–3 days, not a pasta dinner the night before. Aim for 8–10g of carbohydrate per kg of bodyweight per day in the 48–72 hours before. This fully tops up your muscle glycogen stores before the starting gun fires.

Don't think about mile 26 at mile 10. Break the race into 5K segments or link each section to a training run you've already completed. "I've run this 5K before in training — I can do it again." Small targets replace an overwhelming single one.

Prepare a short phrase for the hard miles. Something personal, rhythmic, and repeatable. "One more mile." "I am strong." "Smooth and strong." When your brain produces negative thoughts at mile 20, a practised mantra can override them.

Studies show that smiling during hard running efforts reduces perceived exertion by around 2.8%. When it gets hard, force a smile. It sends a signal to your brain that things are okay. High-five spectators. Acknowledge other runners. Use the energy around you.

At mile 20, reasoning and logic leave you. Emotion takes over. Your "why" — who you're running for, what you're proving — becomes your fuel. London Marathon pacer Ruba Talukdar ran in memory of her mother. Find your reason before race day.