Commonwealth Games gold medal winning marathon runner Steve Moneghetti has just returned from Glasgow as the Australian team’s Chef de Mission, but he’s still finding time to train for the Medibank Melbourne Marathon Festival.
Legendary long distance runner and long-time ambassador for the event, Steve shares his top tips for making sure you’re race ready:
- Enter an event today as this will give you focus and a goal to keep you motivated. Make sure you pick one that is realistic within these last few weeks.
- Keep an exercise diary so you have a physical record of your effort; this will help you take ownership of your training and give you strong reinforcement that your preparation will allow you to complete the event successfully.
- Run with friends or a group as this makes sure you train consistently, it can be easy to miss if it is just yourself that you are letting down. It is also a great social activity and it will help you get used to the crowds on race day.
- Increase your training only 10% per week in distance and decrease it by 25% and then 50% in the last two weeks to ensure you freshen up for the race.
- There is a golden rule in running circles that if you cannot talk you are running too fast.
- You should be getting out exercising at least 4 times a week by now.
- One session should be cross training like gym, a swim, bike ride or even a walk.
- If you get sick or injured don’t try to catch up in fact drop back 20% to allow your body enough time to get going again.
- Make sure you are eating and drinking well to replace the extra calories you are burning up in your training.
- Treat yourself to some new training gear as it will motivate you to get out and exercise but it will also ensure it is well worn in and comfortable for race day.
- Ensure you are getting enough sleep (I like to get around eight hours a night) to aid recovery.
- Do a longer run on the weekend as you will probably have a bit of extra time so you won’t be rushing to fit it in; it will also get you used to the time and atmosphere you will experience on race day.
The most important tip – have fun!