As the kids prepare to return to another academic year, it’s the perfect opportunity to spend some time planning your run training, too

Words: Tina Chantrey

Get the basics right and, whether you’re completely new to running, or have many years’ experience to draw on, you can make significant gains that will translate into improved performance. A short bit of preparation, and a small tweak here or there, can breathe new life into your running, ensuring you run stronger for longer. Let’s take things step by step.

SMART goals Dr Folusha Oluwajana is a GP and personal trainer.

“The easiest way to make simple changes to your running is by setting a SMART goal,” she says.

“Setting goals is a great way to provide direction and motivation on your running journey. Vague, unrealistic goals without a plan may end up being dreams, not reality.”

SMART stands for Specific, Measurable, Attainable, Relevant and Time-specific. “Be specific about what you want to achieve,” says Dr Oluwajana. “Work out how you will measure your goals regularly to track your progress. Think about your why. How does your running goal align with your values and long-term goals? Then set a date. Having an open-ended goal without a time limit can mean you don’t reach it.”

|| A bit of prep and a small tweak can breathe new life into your running, ensuring you run stronger for longer ||

Get fuel in the tank

Nutrition – or how you fuel your running – is fundamental. A US study in the Journal of Strength and Conditioning Research found that 40 per cent of female runners had experienced a stress fracture, and this was linked to having too little calcium and vitamin D to support their training.

Dr Carrie Ruxton, dietitian and author of a report by Petits Filous, says: “Bone is constantly remodelling throughout life, which is why it’s important at any age to get the right nutrients in the right amounts, especially for children and teenagers. Running is high impact so you need healthy, nonbrittle bones to stay injury free. Most people think of calcium when they want to protect their bones but it’s more complex than this.

Calcium works in partnership with several nutrients, especially vitamin D, and you need them all in your diet.”

The new report shows we have a major gap in our nutrient health, with children and teens not getting enough key bone health nutrients.

Under 18s should aim for 2-3 servings of dairy or calcium-rich plant-based foods a day, such as green veg, tofu and pulses, while adults need 1-2 daily servings.

It’s easy to forget the basics when you’ve been running for a long time. Use our guide to break bad habits and create new better ones

A balanced diet is a fundamental part of any training plan. And it’s worth taking an honest look at your booze intake too: alcohol can have a big effect on your training