From newbie to marathoner: Key strategies for successful running

The rewards of running can be just as diverse as the different types of running tracks that span the globe. For some runners, the reward comes in the form of an Olympic medal or completing a marathon, while for others, nailing a park run for the first time without stopping can be a defining moment.

If you have entered this month's Ballarat Marathon, you have likely made the distinction between running for a one-off Instagram shot and committing to running as a lifestyle activity that can bring personal rewards and an injection of something that, when done correctly, might just help you live longer and healthier.

But if running is something you've just taken up, sticking to the program for the first time can be challenging. We all make mistakes in our approach, particularly as newbies, but the beauty of tackling something for the first time is that we can learn from the mistakes others have made before us on their journeys.

Get the all-clear to begin

Starting a run program for the first time is exciting and, in many ways, the opposite of waiting in a GP's waiting room for an appointment. Before beginning any run program, however, getting a tick from the boss to begin your training (particularly if you are new to running, a little older, heavier or are coming back from an injury) is as important as anything you will do.

Invest in good footwear

In a 5km run, the average 25-minute runner strikes the ground approximately 4000-4500 times with an impact force of around 1.5-2 times bodyweight. The body absorbs this impact, and when appropriate rest is allowed, the runner gets fitter and faster. However, if you run in poorly cushioned or worn-out shoes, the impact force, which is typically reduced by the shoe, instead transfers up the body and may lead to foot, ankle, knee, hip or back pain.

When it comes to a race day shoe, testing changes in shoe performance can potentially make or break a good result. In testing shoes here at our facilities at Federation, we found that some shoes are only slightly beneficial to performance, while others can give up to a 10 per cent performance advantage – that's probably around a four or five per cent gain in speed to help improve finishing time.

Run slower than you think you should

Most new runners run too fast. This early ramp in intensity often leads to injuries and a lack of enjoyment. The same logic applies to elite runners, too, not just beginners. A recent study found that the Olympic champion Eliud Kipchoge only spends 10-15 per cent of his training week running at high intensity. Elite runners run slow most of the time so that they can run hard when they need to, as this is where the most significant fitness gains occur – so you should too.

Remember, don't try to tough it out when injured. Seek expert advice instead of relying on painkillers and consider non-impact activities like cycling or swimming to maintain fitness.

Fuel up

A run program with the right nutrition and hydration can be the difference between enjoying what you are doing and giving in to the battle. In general, before a run, it is good to consume some complex carbohydrates within 3-4 hours of the run, perhaps some sports drink or sports gels if the run is longer than 60 minutes (or 30 minutes at high intensity), and after the run, consume a meal or drink containing a mix of carbohydrates, fats, and proteins.

New research shows that delaying this carbohydrate intake after a run slows your recovery and makes next day running feel harder. For some, this is difficult advice to swallow, as running may be part of your weight loss strategy. In these instances, sport scientists advise to "fuel for the work required", meaning you need to replace the energy you expend while running, but trust that the increased energy expenditure at rest while recovering will complement your weight loss goals.

You should consult a qualified dietitian for specific advice regarding optimal food intake for performance, weight loss or recovery.

Link your running to a future event

Setting a specific goal event is a great way to provide direction to your running and training. If you aim to complete a 5km race in 12 weeks with a target time of 23 minutes, assessing your current abilities and identifying strengths and weaknesses helps you plan to reach that goal. Planning backward from your goal enables more accurate training, and having a deadline can motivate you to commit to your workouts instead of making excuses like poor weather or fatigue. Most of us can find time for a quick 30-60 minutes of exercise each day.

Enlist a training buddy or a run group

In the book Running to the Edge, Matthew Futterman describes how legendary running coach Bob Larsen unlocked the potential of many athletes by creating positive and competitive training groups designed to challenge runners to run faster and encourage them to reflect on their performances and think about ways in which they could improve within their group. Larsen largely credits this strategy to the success of his Olympic medallist athletes, and the same logic can apply to your training.

The group you run with doesn't have to be fast and looking to produce Olympic athletes, but it should challenge and motivate you to better yourself. Many studies show that group exercise can increase exercise adherence, reduce perceptions of pain and effort, and increase an individual's motivation.

Running in a new group can also add great variety to training, especially if you can tackle some new trails, or add bouts of high and low intensity effort. If you are limited in where you can run and the groups you can join, consider popping in some headphones and diving into playlists, podcasts, or audiobooks.

Don't overanalyse your paces and performances

For sports scientists involved in data-rich individual sports like cycling, running, and rowing, it is common to encounter the 'paralysis by analysis' problem with athletes. This problem is as it sounds: athletes and sometimes coaches get into the habit of overanalysing every performance to look for ways to improve but end up creating a toxic training environment.

While well-intentioned, this strategy often leads to anxiety and doubt, as the athlete feels they must beat their personal records every session. This expectation is unreasonable, as daily variances in exercise performance of 3-5 per cent are common.

It is not reasonable to expect your runs to each be better than the last, especially if you are not an elite athlete and have work and life pressures to consider. What is more important is progress over time. Instead of comparing each run, look for improvements across months and years, not individual sessions.

Federation University has athlete testing facilities so the community can book testing with experts, testing economy, fitness zones, VO2 max, cycling and running technique or team sports. The knowledge and expertise from those tests give users actionable data to improve their performance.

The Ballarat Marathon Running Festival will be held on April 26 and 27.