Quick tips on how to conquer 16km

Congratulations on signing up for the Mizuno Wave Run. If you haven’t signed up yet, it’s not too late! So that you can run your best on race day and you have enough energy to enjoy the day (and hopefully savour that personal best time!), you will need to do some training, and the sooner you start, the better. Here are a few tips to get you started. Remember that these are general tips so you will need to modify them to suit your individual needs.

• Before you embark on your preparations for the Mizuno Wave Run, encourage a friend to sign up with you. Not only will they also enjoy the fitness benefits and sense of achievement when they complete the Wave Run, but you now have a training partner!
• You should also ensure that you are healthy and injury free before commencing any training. Consult a medical professional if you are unsure.
• Take some time to plan your training before you begin. You don’t want to be injured or fatigues by the time race day is here. Remember, failing to plan is planning to fail!
• Be aware of any potential injuries, or muscles that are particularly sore or tight. Allow them time to recover and seek medical attention if required. Regular massage, stretching and icing is a good prevention of injury.
• Keep hydrated, especially in the 24hours before the race. Include a sports drink to ensure you have sufficient electrolytes.
• Make sure you have run in your race kit and race shoes before the big day. This way you can ensure it will be comfortable for the race. The last thing you need is blisters or chafing mid race.
• Plan your post race reward …maybe a favourite breakfast or a special treat. You will definitely deserve it!

Beginner Runners

• If you are a beginner runner, your aim may be to simply complete the 16 kilometers. Start off by alternating walking and jogging. As you increase your jogging time, you can decrease the walk, so that are able to run continuously. Try not to increase your running mileage by more than 10% each week. This will help to prevent injury and fatigue.
• You don’t need to run everyday. Include some swimming or cycling each week. This also helps to build your fitness but lets your body recovers from all the pounding. It also adds some variety.
• Do your training runs at different locations and on different surfaces. Some variety will increase your motivation.
• Ensure that you recover each week so include at least one day of rest each week. Take an extra day off if you are sore, tired or unwell.
• Keep a record of your training. This way you will ensure that you are progressing gradually and you will be able to see the improvements along the way.

Experienced Runners

• If you have run 16 kilometers before, you may be trying to run it a little quicker this time.
• Before the race you should include 1-2 runs of at least 16kms. You may need to build up to these. Complete these longer runs about 10-14 days before race day. This way you will be fresh on the big day.
• Include regular easy runs of at least the time you are expecting to run. The pace will be easier but your legs will learn to work for this length of time.
• Vary the pace of your training runs. Include some surges and sustained efforts. If you can sprint up hills during your run this will add some strength to your running.
• Do a shorter race or time trial of 5-10km in the lead up. This will make your 16km race pace feel much easier on race day.
• Include runs at your target race pace. This ‘trains’ your body to run efficiently at your desired pace.
• Most importantly, remember to give your body time to recover and adapt from this training. This means planning regular rest days and giving yourself very easy days after your harder or longer runs. There is definitely nothing wrong with taking an extra unscheduled day off if you are particularly tired, sore or ill.

By Anna Thompson, Mizuno athlete
Winner of Mizuno Mt Faber Run 2009 (Women’s Open Category)