5 tips to slay your next race from NN Running Team

We are in the middle of the racing season, and thousands of runners across the country are either preparing for a race or have already run one. Addy Ruiter, the coach of Nike’s NN Running Team and 5K world record holder Joshua Cheptegei, Stephen Kissa and 2019 world 800m champion Halima Nakaayi, offers fives expert tips on do’s and don’ts before your next race.

1) Start your preparation early

It is standard for many recreational runners to start training six to eight weeks out from their goal race, but it pays to start earlier, to allow the body time to build into the training. Try starting your build two to four weeks earlier and focus on building your endurance before starting your training plan.

2) Master the long run

Ruiter says the most important session of the week is the long run. For many recreational runners, there are several reasons to skip this session if you do not have enough time, or feel overwhelmed by the growing distances. Ruiter stresses that it is the most important session, because it builds your endurance, stamina and strength, which are essential qualities late in a race.

3) Don’t race in new shoes

Runners definitely need to test any new pair of shoes before racing in them. Make sure you run in a pair of trainers at least two or three times before race day to ensure they won’t give you blisters.

4) Less is more

For the recreational runner, it is sometimes better to train four or five times a week rather than six or seven. If you are not used to training every day, it can take a toll on the body and lead to injuries. It’s better to squeeze your runs into four or five days to allow your body to recover from the training load on your rest days. 

5) Get the taper right

It is essential for runners to reduce their training load by about 25 per cent in the second last week before the goal race and by 70 per cent in the last week while maintaining the same level of intensity. The purpose of the taper is to reduce your training and to give your body the time it needs to recover, ensuring you are ready to go come race day.

Now, it’s time to crush your race!