Setting your sights on a running event is a great goal to keep you focused and motivated with your fitness training. Regardless of whether you're doing a 5km fun run or a long distance marathon, getting started with your training can seem daunting if you haven't done the event before. We've got some tips to help you out.

Picking your event

Your running experience, current fitness level and the event you're going to participate in will dictate what sort of training you'll need to do. Here are some things to think about when you're choosing your event.

• Terrain - Is it all hills, a run through the forest, a flat route or a sprint through the mud!
• Time of year - What season is it and what temperatures will you be dealing with? In summer you will need to be more mindful of overheating and staying hydrated, in winter surfaces can be slippery and you will need to ensure you're well and truly warmed up before you run to reduce chance of injury. Depending on time of day you may also need a hat/sunglasses so it's good to get used to running with them on.
• How serious is it? - Your intentions can affect how hard you train. Are you trying to beat a previous personal best time? Is it a social fun run? Are you doing it for a charitable cause? Are you using the event as experience to work towards a longer distance event?
• Timeframe - How much time do you have to prepare and train for the event?
• Distance - How far you're going to run can change the prep work you will need to do before the day of the event. For example, doing a 5km run when you've had little to no training is generally still doable, but tackling a marathon with little running experience will need more attention.

Next we'll take a look at some common events and ballpark times you might be looking at for reference as it may help you decide what you can realistically train for! Remember that these times are just approximations and can vary depending on a number of factors including age, gender and event experience.

5 KILOMETRES

Elite time: Around 13-20 minutes
Average time: 30 mins
Brisk walking: 45-60 mins

This is a great distance if you're starting out, and there will often be an option to walk it or combine walking/running if need be. Training for it is a good idea so you know what to expect, but most people without health issues should be able to complete these events without training if need be.

10 KILOMETRES (QUARTER MARATHON)

Elite time: Under an hour
Average time: 60 mins to 70 mins
Brisk walking: 1.5 - 2 hours

If you've completed a 5km and you're after a taste of the next level but not quite ready to go for the longer distances yet, the 10km events are for you! They can also be great test events to practice race days in the lead up to a half or full marathon.

21 KILOMETERS (HALF MARATHON)

Elite time: Around an hour
Average time: 2 to 2.5 hours
Brisk walking: 3-4 hours

Training begins to get more serious for these events and getting a knowledgable trainer to create a periodised training programme for you is a good idea. This distance can feel like a big step away from the quarter marathon distance, and you will need to plan for glucose depletion/fatigue with electrolyte supplements or similar.

42 KILOMETERS (FULL MARATHON)

Elite time: 2 - 2.5 hours
Average time: 4 - 5 hours
Brisk walk: 6.5 - 7.5 hours

Many people have running a marathon on their bucket list - and with good cause. It's a huge accomplishment to cross the finish line and for some people, completion of the event is enough of a goal. Due to the distance of a marathon, we would recommend giving yourself plenty of time to train for it and getting someone to create a periodised training programme (to help you get there, sufficiently prep for it and reduce risk of injury).

It's important to note that many races have cutoff times, so if you're planning to walk the full distance of a marathon you will need to confirm you will be within the time limit to avoid disappointment.

Beginning your training

For the shorter distances (5 and 10km), a good goal could be to start off with a comfortable distance/time for your current fitness level and simply set yourself a starting point. Then, work your way to the full distance by either adding an extra kilometre every 1-2 weeks, or choosing a different focus to build your strength and fitness for the event such as improving your personal best for the same distance, or training that same distance on a different terrain.

For long distance events, as previously mentioned we would highly recommend getting the assistance of a personal coach or running coach to give you personalised advice. If that's not an option for you, here are some things to think about.

A good running programme should:

• Include opportunities for rest and recovery (your muscles get stronger in their 'down time' so this is important!)
• Include warm ups, cool downs, and a decent stretching routine for every training session you do
• Start off with smaller distances/slower pacing and gradually build on it over time to allow your body to adjust and gradually strengthen
• Vary your training to focus on different qualities each session such as pace, intensity, overall time, or distance covered.
• Though not necessary, it's a good idea for you to experience the full distance of the event at least once before the big day (whether it's walking, jogging or running). If you're training for a long distance event, this should not be in the final week leading up to the big day!
• Allow for other forms of exercise to prevent boredom and to provide other aspects to your training (especially core work, flexibility and general strengthening)
• If it's a long distance event, your training should taper off the week before your race so your body has adequate time to recover and prepare. Then a light, short run the day before the event.

These strategies will help limit your chance of injury and burnout during your training.

Look after yourself

As running is a high impact, repetitive movement, getting injured is always a possibility - even more so if you're covering great distances on a regular basis, for a sustained period of time.

A decent running-focused strength programme to accompany your training is important, as strengthening your body will help reduce risk of injury.

Be prepared with a running kit of things you might need; sticking plasters, blister plasters, any medicine you might need such as an inhaler, gummy lollies or electrolyte supplements (needed to 'top up' just before your body's glycogen stores are depleted which can lead to extreme fatigue. This typically happens anywhere between 20 mins during high intensity training, and 90 mins during endurance running).

Self-care includes taking the time to do adequate stretching and foam rolling, drinking plenty of water, getting adequate sleep at night, hydrating properly, having the right safety equipment such as reflective gear for night running, and having nourishing food to help your body recover.

If anything doesn't feel right, seek professional help. This means finding someone to fit you with good shoes or a decent sports bra if what you're wearing isn't working for you, seeing a physiotherapist if you get injured, or finding a running coach if you need extra assistance.

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