Go Long, Go Short
Plan a few shorter races in your build-up to your target event (if your goal is a marathon, try a 10K and half marathon; if your goal is a 5K, race a mile), but also engage in 1 to 2 races that are longer than your target distance. It is no coincidence that many of the world's top mile and 5K runners will begin their seasons with longer races such as 10Ks, 10-mile and half marathons as they build fitness for their target events.
More: Are You Racing Too Much?
Use Non-Running Exercise
As coaches and athletes learn more about performance and long-distance running, many are finding that utilizing non-impact cardio exercise such as swimming, pool running and the elliptical, can be effective ways to maintain and improve fitness with decreased risk of injury. For those runners who have consistently struggled with injuries, add 1 to 2 non-running sessions in lieu of a run each week.
More: 7 Cross-Training Exercises for Runners
Train and Race With a Detailed Plan
Perhaps the most obvious and the least adapted element of training and racing: a thoughtful plan. If you want to chase PRs and see continued performance jumps, you need an intelligent long-term approach.
Racing can and will be equally successful if you enter competitions with a plan for execution. The best athletes race in a manner that's open to flexibility; however, toeing the line with a basic strategy that is adaptable if unforeseen circumstances pop up will yield better performances more often than a haphazard approach.
More: How to Create a Flexible Marathon Race Plan
Use Training Partners
Training with others has a number of distinct advantages. First and foremost is the accountability associated with others on your "team." Athletes are far less likely to give up on a training session if they know others are counting on them to be there. Regular training partners also inspires athletes to push themselves to a degree that few can reach alone. Lastly, and perhaps the most important, is the simple camaraderie and shared sacrifice held by those who pursue a goal or goals together.
More: 5 Running Workouts to Do With a Partner
When In Doubt, Pull Back
Most season-ending or even career-ending injuries can often be remedied if athletes would only listen to their bodies and embrace rest. If you sense any pinpointed pain—localized discomfort that's painful when touched is distinctly different from the general soreness associated with training hard—take a couple of days off from running. At the very least, skip your next harder session. You will be far better off taking a few extra rest days and allowing your body to recover than pushing the envelope, which can often result in injury.
More: How to Run Injury-Free
Set Goals
Dr. Stan Beecham, famed sport psychologist and author of Elite Minds who works regularly with ZAP Fitness, says that many athletes—even some within the higher ranks of the sport—fail to set goals regularly. Fear of failure tends to be the main reason for lack of goal setting; however, virtually every iota of research into the subject has shown that those who set lofty yet attainable goals see better performances than those who don't set goals.
More: How to Become a Better Runner Without Running More
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