Andrew Shears – Wellbeing Personal Trainer at The Devonshire Fitness and Wellbeing Centre

It’s worth taking the preparation seriously, especially if this is your first time. There are a few different elements to consider, such as the need to slowly and sensibly develop your running endurance without overdoing it and getting injured in the process. Some mental toughness will be required too, you’ll need a strong mind set if you have a goal time in mind.  

 Here are some top tips and thing you should know when your training and preparing for the big race day! 

 Time to run slowly 

While it may seem counterintuitive when your goal might be to run as fast as you can, running slowly can in fact be your ticket to improvement. Running hard all the time can lead to burnout, injury and a training plateau, which can damage your motivation as much as your body. Around 80% of your training runs should be at a chatty pace, where you can easily hold a conversation with a friend without gasping for air and finish up feeling like you could keep going a bit further if you wished. Try for around 20% of your runs to feel harder and quicker, these are the intervals, sprints and tempo runs. 

Run up those hills 

For building power in your lungs and legs, it’s worth adding plenty of hill training to your preparation. Running uphill activates more muscle fibres, especially in the glutes, hamstrings, calves, and quads. It’s essentially strength training without weights (That doesn't mean you skip the gym! Strength training plays a huge role in running performance, injury prevention and longevity). This leads to improved leg strength, stride power, and running efficiency. Hill workouts are intense and raise your heart rate quickly, providing an excellent aerobic and anaerobic challenge. Over time, this increases your VO₂ max (maximum oxygen uptake) and overall endurance. Hills force you to run with better posture with an upright torso, high knees, and strong arm drive, which naturally refines your running mechanics. This translates to better form on flat surfaces as well. 

How to Incorporate Hills: 

• Hill Repeats: Short, steep sprints (20–60 seconds) with recovery jogs downhill. 

• Tempo Hills: Moderate effort uphill runs over a sustained period. 

• Hilly Long Runs: Run your usual distance on a hilly route to simulate race conditions. 

Mix up the distances 

Long runs improve aerobic endurance, which is your body’s ability to sustain activity over a long period. This helps your body become more efficient at: 

• Delivering oxygen to muscles 

• Burning fat as a fuel source 

• Delaying fatigue 

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Short sprints aren’t just for sprinters, they benefit runners of all distances. When used strategically in a running program, they enhance: 

• Fast-twitch muscle fibres, which are responsible for explosive power. 

• Your body to move more quickly and with greater force, improving overall running speed. 

• The communication between the brain and muscles, refining running form and efficiency. Better coordination reduces the risk of injury and increases performance. 

Rest, Rest, Rest 

No running preparation is complete without rest days. It is so important to give yourself days off or active recovery days that involve a swim or gentle walk. 

Muscle Recovery and Growth - Running causes micro tears in muscle fibres. Rest days allow your body to repair and rebuild those muscles, making them stronger. Without proper rest, the healing process is compromised, which can lead to plateaued performance or injury. 

Injury Prevention - Overtraining is a common cause of injuries such as shin splints, stress fractures, and tendonitis. Regular rest reduces the risk of these overuse injuries by giving the body time to recover. 

Performance Improvement - Your body adapts to the stresses of training during rest—not during the run itself. Strategic rest helps you build endurance, strength, and speed more effectively over time. 

Tapering 

This is a crucial phase in a running program, especially leading up to race day. It involves a deliberate reduction in training volume (mileage), intensity, or frequency in the days or weeks before a race. It is recommended to taper off 1-2 weeks before race day to feel the real benefits. Running, especially long or intense sessions, creates muscle damage and both physical and mental fatigue. Tapering gives your body time to repair tissues, replenish glycogen stores, and reduce inflammation. 

Common Tapering Mistakes 

• Overcompensating with last-minute hard workouts 

• Cutting intensity entirely (leading to sluggishness) 

• Panicking over reduced mileage (taper tantrum) 

• Changing diet or sleep routines 

A successful run preparation ending with a well-timed taper will mean you'll arrive at race day feeling rested, strong, and mentally refreshed.  

There is one last thing, don't forget to enjoy the day! All this preparation and dedication will give you the best chance of a successful and enjoyable race so have fun! You never know, you might be back next year... Good luck!