So you want to become a better runner do you?……….

If the title to this blog applies to you get ready to roll your sleeves up.

Have you run any distance, then looked at your race results and possibly compared your time, to people you know then scratched your head and asked yourself just HOW? Can someone run the same distance so much faster then you? I’ll be honest I have serious OCD here and forever love to compare a stat or two here. It’s not even comparing your times to Joe Blogg’s runners how about a comparison to you elite runners too?

@paulajradcliffe's marathon world record is officially 2hrs 15mins 25 seconds! Patrick Makau’s mens time is 2hrs 3mins 38 seconds Now compare that your marathon effort? In comparison I could run the same race and be at about mile 18 here as they both crossed the finishing line? So standing at a fixed point and looking EIGHT miles into the distance? ….. Is quite a way? Are you kidding me, that’s amazing speed? If I asked to race them and say “Hey give me an hour and twenty minutes head start”… we might have the first marathon photo finishing! Good grief how the hell do they do it?

Lets compare…. They have funding…We have to find the money from our monthly salaries. They have more time then us… We have to squeeze in runs before or after our daily jobs. They have child minder?... We have to take our children with us or selfishly drop them off with other partners or grandparents… and… be back by a certain time to  pick them up. They are looked after by physiotherapists and have more sports massages in two months than we’ll possibly have in a year! They get injured and everyone from all areas pounce on them to make a full recovery as quickly as possible. You have the same injury and the NHS may think about seeing you next year for a consultation unless again you pay for private health care subject to time availability. How many pairs of trainers do you own or buy? How long do you make them last you to reduce cost? Guess what they get their’s donated to them for free! As they’re sponsored by all the top shoe companies. This comparison list really can go on and on but surely you get the idea now. These little perks are adding up and there’s probably more we could add to this list but you can now see why daylight is appearing between you and the faster runner.

This said, If you’re determined to be a better runner this doesn’t stop you finding your own way to improve but what a complete palaver to bring your race times down? (If this is your motivation) Lets start with nutrition, your fuel for your body. Smoking, not advised. Alcohol within moderation!! Unhealthy foods stay clear off. Your work office treats within moderation or not at all! (Normally requires will power against the person who's desperately trying to ruin your race preperation) Fruit, vegetables, antioxidants plenty off. The right carbohydrates and protein taken at the right times and of course, were’ not talking about the Basic cheapo range from the supermarket shelves. Quality of the food makes a difference too, to your health and of course your hobby will obviously increase your weekly family shopping bill.

Trainers, that are suitable for your running gait. A rule of thumb visit a reputable running shop and spend extra time trying on different pairs for comfort and have a proper assessment so you can avoid injury a few months down the line because do you want to spend extra money visiting a physiotherapist to repair your body which you could have helped avoid this injury to you in the first place? How do you like your off the shelf shiny new trainers. Great feeling isn’t it? You do realise the elites have hi tech moulded version don’t you for absolute perfection. How long should you run in these trainers? What have you been advised? Break them in for what? 50 miles, use them for 4-500 miles before replacing? Taking them out in all weathers then chuck them in the corner of the room to fester becoming damaged and losing its cushioning before running in them again. Not the best way to look after them but you do realise an Elite can scuff them a little then decide, nah that’s enough usage let me get my new pair out from the cupboard.

Gym work, to be a better runner we need to be a stronger runner. Working on upper body strength, glutes, core and legs. What gym equipment are you using? Kettle bells, resistance band, dumb bells gym machines, exercise bikes, cross trainers, DVD exercise program, Wii Fit/Wii FitU etc? With this added strain we now need to keep our muscles loose and flexible so keep stretching daily, to again avoid an injury!. Use a foam roller, pain relief creams, Ibuprofen, book an appointment (in your time) to see someone for a sports massage. Can you honestly fit all this within your work/family life daily routine? You can try but ask yourself how much commitment did you actually put into this. Did you have time to? Did you do just enough to tick the box to say yes I done it… or enough to say I actually busted a gut to make my body take notice and to actually make a change for the better?

Now for the hard work itself. People often ask me “How do run X,Y,Z distance, I know I couldn’t do that!” I’m sorry but I’ve heard this so many times now it does make me look to the heavens above and think you lazy so and so. Well actually its easy you start at A and you don’t stop until you get to B. If you run at a steady pace everyone and I mean everyone will finish. Wear the T Shirt and show of the shiny new medal. What’s the problem? The problem is training at one pace running a training routine for arguments sake for two hours within 50-70% would become tedious and not a challenge to ones self. There is no hiding it. If you want to run a new PB you have to run faster than you did last time. To run faster you need to train harder. Intentionally or not that’s the honest truth. Plodding around in training is not going to help you. It will need a variety of runs, distances, heart rate zones, time durations, repetitions not to mention mind games of determination to help you run faster pushing your body so it copes with this new strain or demand. Of course it hurts you will be well outside of your comfort zone but hard to describe it’s a pain we all endure so race day itself will become more enjoyable. How many of you throw in the towel….  “and go do something less boring instead”<< (Get it?) very few as we all return and do the same next time out

This may come across a bitter and a blog full of jealousy (hopefully not) but any decisions in my life have been down to me! I can only blame myself with what path I took when I arrived at a crossroad planning my Work/Family life. If I’ve made the right/wrong decision even when I took up this hobby, when I run, how far or fast is entirely up to me. To be honest i do love fellow and like minded and runners and admire you all for enjoying what I do too, even through the pain barrier. I want my running days to end full of memories as I’m aiming to be the best runner I can be. I love seeing your stats, stories and pictures of events posted all over twitter which is why I happily follow you. I started this running malarkey late in my life, a lot later than I could have (my fault), however I still have a drive, if not playing a game aiming to get as close to the men’s marathon world record as I possibly can! I have run four marathons had four very different experiences. From joyful to outright swearing my head off agony and I cannot say I have run the perfect marathon… yet! Believe me I still have loads of improvement to make and I intend to do so. My hands maybe more tied then others in certain areas but with what freedom and flexibility I do have…. That is the area I can control and I’m trying to utilise and make the most of. Good health and injury free I will continue to run until I’m 110 therefore I will see you at the start line and may the best runner win....