Laura Muir, Scottish middle distance runner and student of veterinary medicine has been providing tips for runners taking part in the London 10 Mile, a major new closed road event held in the stunning Richmond Park, on Sunday 4th June 2017. A percentage of the event entry fee goes to parkrun to support grassroots running. For more info, please visit the website.
How can you fit training around a full time job and family / other commitments?
I find getting up early in the morning is a great time to train as the roads are usually quieter and it doesn’t eat into the day. Remember, it’s about quality over quantity, so even if you can only train three times a week that’s absolutely fine. Just make sure you try and squeeze in a long run at some point, you can have the kids on the bike or even incorporate it into the family weekend walk.
If you are short on time, can you recommend some sessions that will help you train for the London 10 Mile?
I find that hill sprints are a great way to get in a quality session without it taking too much time.
Using a short stride and driving the arms are a few of the things that you can focus on. I train on a local hill, which is about 1km long, but I’d suggest maybe finding a gradual hill about 500m long. A typical 30 minute session consists of 8x reps with active recovery consisting of walking/jogging back down to the bottom! It’s very simple, but it’s a good way for me to keep my fitness levels high and squeeze a big workout into a relatively short space of time. But remember and warm up first.
How you can you incorporate your training into a 7-10km run commute?
Running to work really is a fantastic way to train if you have a busy schedule, it is a great way to squeeze some extra mileage into your weekly training plan without it eating into other areas of your life. If you start running once or twice a week, after a month or two you can gradually start to increase both the amount times you run commute and the pace at which you do so. You’ll be amazed at how quickly you improve. Running will soon become the norm and your body will start to adapt – before you know it you’ll be feeling fit, strong and ready to take on bigger distances. I find I always have a clear head after running and am a lot more productive the mornings I have been on a run.
Do you recommend cross training and if so, what sports / training do you recommend?
There are all sorts of great cross training activities available now. Ranging from yoga for runners to strength and conditioning sessions specifically designed for runners to build speed and power, improve balance and coordination and increase flexibility. Gym training forms a big part of my weekly training schedule and I am certainly a lot stronger as a runner because of it. It’s fantastic to see how quickly you can build strength and I find it has really helped me maintain my competitive edge. I notice its effects most in the final stages of a race where I am able to keep a good technique even though I am fatigued.