Used to running long distances but want to try shorter runs? Or are you a fast runner who wants to make the switch to distance running? Both can be done with the right training

words : Christina Macdo n a l d

When you’ve been running for some time, it’s easy to get into a rut and find yourself doing the same sessions at the same speed. Things can become stale. Mixing up your training and varying your distance and speed can not only improve your fitness (by creating a new stimulus and forcing the body to adapt), but can improve motivation levels.

If you’re a distance runner used to clocking up endless miles, you may have assumed you’re not suited to shorter distances, but you can make the switch. It’s also possible to switch from being someone who covers shorter races at a faster pace to an endurance runner. “You only have to look at Mo Farah to see it’s possible to excel across a range of distances,” says Professor John Brewer, head of the School of Sport, Health and Applied Science at St Mary’s University (stmarys.ac.uk) and co-author of Run Smart (£7.14, Bloomsbury Publishing).

“Elite long-distance runners need a high oxygen uptake and a high proportion of slow twitch (aerobic) muscle fibres, so it’s unlikely a top sprinter will ever be a top marathon runner. But they can still improve and adapt, and produce reasonable times over longer distances. Former 400m runner Iwan Thomas is a good example. He’s become a successful marathon runner with a sub-fourhour PB.”