Fast-track your fitness: how to race towards your fitness goals

 From Katie Holmes to Tony Abbott, it would seem that pounding the pavement in marathons and triathlons is all the rage. But there is method to this seeming madness. Having an event goal can be one of the most effective and rewarding ways to start and stay committed to an exercise program.

Starting training:

1. Start with the end-goal in mind.  
2. Each week, the total distance you run should increase by no more than 10%. This reduces your chance of injury.
3. Make sure you have appropriate shoes and clothing. You should be wearing running shoes for every run; and you can wear whatever training clothes you are comfortable in.

Training well:

1. A good training plan is a varied training plan. You need a mixture of distances, paces and terrain.  
2. Teach your body to cope under difficult circumstances by incorporating interval training.  This is where you run fast / run slowly / walk / rest for a given ratio.  E.g., 1 minute fast, 2 minutes slow.
3. If you have done the event before and want a better time this year, a coach can really help. They’re not only for professionals! An online coach is a great way to keep your training structured and to stay motivated.

Sticking to your training:

1. Make sure your runs are enjoyable.  This might mean taking a friend, dog or iPod with you.  Whatever it takes!
2. If you’re motivated by numbers, you can use either www.mapmyrun.com to track your distances, pace and calories or use the runkeeper app. on i-phones.  This is a magic tool: it uses GPS to track your run and gives you regular updates on your distance and average pace, then gives you a summary at the end of your run.

Race day:

1. Nothing new! Eat what you’d usually eat the night before and for breakfast on the day. Wear clothes and shoes that you have worn before to avoid blisters and chaffing.
2. Know exactly where you have to be and when. You may have to collect your race number a day or two before the race.
3. Pace yourself, especially at the beginning of the race.
4.  Enjoy it! It’s meant to be a great experience, so make the most of it.