How to Get a Park Run Personal Best

ParkRun is a free weekly timed 5km run that takes place all around the world. They’re friendly, well-organised and well-attended events, on Saturday mornings. Check out the ParkRun website for more info and to register, and here are some ideas of how to improve your ParkRun Personal Best (PRPB):

1.       Most people train too fast. Consider using a Heart Rate Monitor (HRM) for your weekday runs. I use a HRM with all of my PT clients to ensure that they are training at the correct pace to improve their performance. LSD (Long Slow Distance) training involves having your heart rate at a lower level, but for longer. Ideally try 30 minutes or more with your HR at 65% - 75% MHR (Maximum Heart Rate). This is the ‘aerobic’ zone where you utilise oxygen effectively. From a good aerobic base you can build your speed and find running easier. Go slower to go faster. It takes time (ideally 3 x weekly) but you will see the dividends within a couple of weeks... and may even shed some body fat.

2.       Do leg strength. This will also help prevent running injuries that slow you down. Squats and lunges are the basic exercises. Try walking up stairs two at a time, and invest in a wobble board to strengthen your ankles.

3.       Practise the route. Once you’ve done it a few times, it gets easier, so run the route during the week.

4.       Stretch! Especially your quads. If you are a desk jockey (i.e. sit at a desk) for a living, you really need to be stretching your quads (quadriceps, front of the thigh between hip and knee) regularly. Yoga is awesome cross-training for runners.

5.       If you feel short of breath when you run, try a Powerbreathe, resistance training for your intercostal (breathing) muscles. It’s training you can do from your sofa watching the TV, check out www.powerbreathe.co.uk for more info. And also do your training runs at a slower pace (see heart rate training above)

6.       Experiment with nutrition before ParkRun. For a 5km you do not need to carb load, but it is always a good idea to have breakfast on race day for energy. There’s a rumour that exercising on an empty tummy is best for burning calories, however it will not make you a faster runner. I like porridge, then a bike ride to the Park Run start line. I eat half a banana out of my pannier bag as I do some dynamic stretching and am ready to go! The other half of banana is for when I finish. Experiment with what works best for you.

7. Try Personal Training. An experienced and qualified coach can help you run faster more easily. It’s also fun to learn from a trainer who really loves running, as the enthusiasm is infectious. Go on, drop us a line for your free phone consultation - Tracy would love to help you run better.

8. Enjoy the experience - it’s so important!