5 tips to improve your running session performance

Running training seems to be the biggest road block that holds most applicants from getting to the required level to be able to pass the fitness test. These 5 tips will assist in you in getting more out of each of your running sessions.

1. use a known track

Taking the time to measure out a track you're going to use before commencing the running training has shown to provide better running results than someone who uses a smart watch to constantly check the distance. 

To do this you can use a map measuring tool and get a rough idea of the track you wish to use for your upcoming running session.  For the purpose of this activity let's create a 400m track for your 400m intervals. If you create a 400m loop you may even be able to use it for your 800m, 1200m, 1600m, 2km and 2.4km runs. After you've created a rough track using the above tool you can then walk the track before your running session using an app such as Strava to get the exact distance. Once you've marked your exact track then you are good to go.
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Check the video below to help with creating a rough track:

2. USe a stop watch

Put your hand up if you've been distracted by your phone or smart watch during a training session before? Yeh, you know who you are! If you have a phone or a smart watch then put flight mode on and just use the stop watch and cut everything else away. Using a standard digital timer or watch is the way to go for your running. After you've measured out your known track then just use your stop watch for each run/rest interval. In line with this avoid using a rolling count. Break each interval down into run period and rest period. 

As a beginner runner it's important to break down your training into something tangible. You want to be aiming to improve your average each time you run. With a rolling count it's difficult to gauge an average and get a proper visual of your results.
Using the following running session as an example here are examples of what to do and what not to do:
400m run 
2min rest
x 6

What to do (start, stop, reset):
1) 400m: 1:47
rest 2mins
2) 400m: 1:49
rest 2mins
3) 400m: 1:51
rest 2mins
4) 400m: 1:46
rest 2mins
5) 400m: 1:49
rest 2mins
6) 400m: 1:48

What not to do (rolling count):
1) 400m: 2:11
2) 400m: 4:23
3) 400m: 6:35
4) 400m: 8:46
5) 400m: 10:58
6) 400m: 13:10

Start your timer at the start of the run, stop when you finish, restart the timer for your rest period, record your result, stop the rest timer and get ready to go again.

3. RUN WITHOUT headphones

You won't be able to use your headphones while you are at basic training or the academy so if you need them to motivate you now then you are going to be found wanting when you don't have access to them. The main reasons for training without them are:

• You need to have situational awareness. This is becoming more and more unnatural as we are constantly plugged into devices for every aspect of life. Listen to the sounds of your breathing and your surroundings and learn to be constantly aware of what's going on around you. It's fine if you are a civilian but guess what....you are all aiming to serve in uniform and those in uniform have to have situational awareness.
• Learn to motivate yourself from within. Your purpose of getting into uniform is enough to keep you on track. Needing constant entertainment to ensure you finish or even start the running session is not conducive to someone who is determined on getting into uniform.
• Train the way you fight. As mentioned above you won't have them once you get to basic training or the academy so cut the away now.

4. avoid using the treadmill

Treadmills aren't the enemy, they just aren't appropriate for what you want to do at this point in your life. Treadmills are good for:

• circuit training in the gym
  
• extreme bad weather 
  
• running analysis for coaches
• when you have no room for a running track such as being on a cruise ship
• long distance training for marathon runners to get time under their feet for conditioning purposes

The reasons they aren't suitable for you at this point in your preparation:

• it does a lot of the work for you
• unless you keep the treadmill going during each rest period then you are not getting a true indication fo your intervals because you have to wait for the treadmill to catch up to the appropriate speed
• you set the speed instead of running so it's difficult to gauge your average interval times because it's set for you
• it's really comfortable inside so you aren't exposed to the elements
• you never run on a treadmill at basic training or the academy

5. control your rest

Say you're meant to do 3 x 8min intervals for your running session today. If you have to walk during your intervals because you simply can't run consistently for the allocated time and need to take a rest then that's ok. Be strategic about it though by controlling how long you rest for. Say you've run for 3 minutes and need to walk for a bit then break that rest down into a certain amount of time before running again. Here are some examples:

• Walk for a set distance. To the next tree or light pole then go again;
• Walk for a set number of steps. 20 steps then go again;
  
• Walk for a set number of breaths. 10 deep breaths then go again;
  
• Walk for a set time. You ran for 3 minutes now walk for 20 seconds before going again.
  

It's very common to participate in physical activities, in uniform, that you simply can't complete without resting. That's ok. BUT don't get caught in the rest, stay in control of the rest. Then over time you'll notice that your rest period become less frequent and won't last as long as they once did and in time you'll connect the dots and won't require the rest at all.
It's ok to rest. But be realistic about it. Running for 30 seconds and then walking for 2 minutes ain't gonna get you to where you need to be.

conclusion

Running training can seem like the biggest hurdle to overcome when training to pass your fitness test however by implementing some strategies around the sessions and staying in control of the rest will help you to work through those blocks and get you to where you need to be.
If you require some specific guidance around improving your running ability to pass the beep test then don't hesitate to join our highly successful online training here.