Whilst it may seem that all elite athletes are constantly searching for small margins of improvements, such as shipping their own mattress to every race or only eating the green M & Ms, they are also getting the simple things right first.

Before getting carried away, there are some good tried and tested basics that all top runners do, and if you focus your own approach to the basics, it could net you a five or ten per-cent performance boost.

We asked a handful of experts within their disciplines to pass on one piece of advice that often gets overlooked. From a sports dietitian, a top marathon coach and international runners to a strength and conditioning coach of Olympians, we have you covered.

Andrew James Hobdell, coached athletes to the last three Olympics

Listening to your body is key. It’s only natural to want to tick the boxes of the training set. Just remember taking an extra day or two after a hard session are not days lost but much-needed adaptation time needed.

Jon Brown, 2:09 marathoner and Olympic team coach

Be patient, set yourself short term and long term goals but be flexible in planning.

Value recovery as much as training and always be thinking about the impact of everything you do has on subsequent days as training needs to be consistent and sustainable.

Julia Davis, 2:39 marathoner

Change your shoes regularly. I wear through so many that I have to have a constant rotation and try not run in worn out trainers. It’s all part of looking after yourself.

Don’t neglect the foam roller either. I’ve certainly been guilty of that but it really helps.

James Stewart, British international 24hr runner

Remember to smile and enjoy the act of running for running’s sake from time to time.

Don’t get caught up with the numbers, but focus on how you feel during and after your runs.

Renee McGregor, sports dietitian and British Athletics team lead

Periodise your nutritional intake so that you are fuelling appropriately for your training sessions.

Think porridge oats and carbohydrates before hard work and eggs and proteins afterwards. What are you asking your body to do? Fuel it accordingly.

Sarah Tunstall, World and European mountain running medallist and physiotherapist

When travelling to races or having to stay overnight beforehand always take a breakfast option.

For me, it’s the most important meal before a race and you never know what hotels or service stations will have. Therefore taking your usual breakfast can help reduce stress, stomach problems or unnecessary panic before races.

Tom Craggs, England Athletics marathon coach

Focus on mechanics and form. Whether you are an ultra runner or 800m runner spending time working on efficiency and biomechanical flaws should be part of your training, but is often neglected.

Strength work is important, but only if you apply this within your running.

Drills and running specific conditioning should be a part of every runner’s training.

RELATED: 5 running drills you should be doing

Keith Scofield, Director of the UK Endurance Conference

Don’t be afraid to take two weeks off to mentally and physically recharge before another block of training. Otherwise you risk burnout.

A great time for this is after a big target race when you the body and mind really need that break.

Dr Richard Blagrove, strength & conditioning expert

Stretch and foam roll after every run. It is tempting after a hard run to have a lie down and switch the television on!

It is likely to promote recovery if you include a small amount of static stretching and foam rolling shortly after a run to ensure you maintain your mobility and promote blood flow to the muscles that are fatigued. To maximise recovery, don’t forget to rehydrate and refuel alongside this.

RELATED: 5 strength & conditioning essentials for runners

Mimmi Kotka, Swedish International and one of the world’s best ultra trail runners

It’s important to skip a workout every now and again. Maybe you simply don’t feel like it one evening. Importantly just because it’s in your plan doesn’t mean you have to. All good runners seem to do that by listening to their body.

Summary

So there you have it. Some simple advice from people who know what they are talking about. Taking it easy and listening to your body was mentioned repeatedly.

The foam roller gets a couple of shout outs and packing your own breakfast is advice from a world-class mountain runner that is worth taking onboard.

Now remember to smile when you’re running. That’s an easy one.

RELATED: Can smiling make you a better runner?

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The post 10 experts with 10 simple tips to improve your running appeared first on Fast Running.

With a few exercises you can build strength in the areas it’s most needed to help combat muscles imbalances, reduce the risk of injury and hopefully help you run that bit faster,

When you are already running seven or more times a week, it can be difficult to find the time for strength training. However, with just a few simple exercises that target the muscles primarily used in running and the supporting muscles, strength training won’t take long.

The five exercises below can be performed as a circuit at home or anywhere you have space.

One legged hip raises

This exercise helps strengthens the gluteus medius muscle around your hips to increase your lateral stability, preventing hip injuries from the constant pounding of the road.

Main benefit: Strengthen glutes, abdominal muscles and lower back.

How to:

• Lie face up with one knee bent, your legs together and one foot flat on the floor.
• Raise your straight leg a few inches off the ground.
• Push up off your foot, raising your hips into the air. Hold for a few seconds.
• Lower your hips to the starting position, keeping your straight leg raised a few inches off the ground.

Repeat 10-15 times on either side.

Knee tucks with an exercise ball

This exercise directly engages the muscles used when you run, which will help give you a burst of extra power with each stride.

Main benefit: Strength’s hip and abdominal muscles.

How to:

• Get into plank position, facing downward with your palms resting flat on the floor.
• Staying in a rigid line, place your feet firmly on the top of a stability ball.
• Keeping your upper body steady, bend your knees and roll the ball toward your upper body.
• Extend your legs again.

Repeat 10-15 times.

Deadlift and front raise

This exercise is a great all-in-one exercise that engages your lower back, hips, shoulders and upper back.

How to:

• Stand with your feet slightly wider than shoulder width.
• Arch your back and bend your knees slightly. Bend forward at the hips, keeping your back arched.
• Hold a medicine ball or dumbbell in your hands (choose a weight that can repeat ten reps or with).
• Raise the weight over your head, toward the ceiling in one smooth movement.
• Hold the weight for a moment above your head, and let it swing down to the starting position.

Repeat 10-15 times.

Lateral Lunges

When performed correctly, lunges strengthen the muscle along the outside of your hip, called the gluteus medius.

How to:

• Stand with your feet shoulder-width apart, with your hands on your hips.
• Step out to the right with your right foot and shift your body weight over the right leg.
• Squat down until your knee makes a 90-degree angle. Keep your back straight.
• Bring your right leg back to the centre and repeat on left side.

Repeat 10-15 times on each side.

Dumbbell swings

Strengthening your core with this exercise will stabilise your body and keep your body upright as you run.

Main benefit: Primarily strengthens the obliques and transverse abdominal muscle, and secondly other muscles in your abdomen.

How to:

• Hold the dumbbell with both hands and let it hang between your legs.
• Keep your back straight and your head up.
• Straighten up to a standing position, pulling the dumbbell up over your head.
• Use the dumbbell’s momentum to return to the starting position.

Repeat 10-20 times.

The post 5 strength training exercises for marathon runners appeared first on Fast Running.