To put this 5k PB into context, I only started running again at the end of April following some very turbulent years with spinal injuries, a spinal operation, a large load of nerve pain medications which I am still on while I am still undergoing treatments (still some more treatments to go). I also lost the 100lbs I put on through a combination of being immobile, medications and being ill so my health and body have been through a lot but on the flip side, I have achieved so much!
I am so so proud of how far I have come in my spinal journey, with my health, with my fitness and rebuilding my running fitness. It has given me belief back that there isn't anything I can't achieve.
I started off with a 33 minute 30 seconds approximate first 5k in May 2024 at a Race for Life Obstacle course. By my final 5k race of 2024 in mid-December, I had lowered that to 26 minutes 53 seconds! I am ecstatic!!
What are the things that got me to that 5k Personal Best in 2024?
I think these following things have made it possible! I hope this helps anyone else chasing some running or 5km goals.
Invest in a running coach
I signed up to Team Running Made Easy - the online running coaches with an Olympic Touch! It gives you structure where your coaches take all of the strain of putting together a successful program together for you so you can focus on just running. Running goals are specific and I believe in putting your trust in an expert. I had athletics coaches whilst I competed and that worked so well for me and since taking up running and signing up with Eilish and Michael, my running and fitness has gone from strength to strength!
Play the long game and be patient
Put into perspective your goals taking weeks, months and years. The biggest changes will come over time. Your success will be determined by your commitment to showing up day in day out and being consistent. You don't have to be perfect, but no matter your mood or the weather, you need to show up for yourself if you want to achieve your goals.
I sign up to races every few weeks - I try to do at least one a month, to give myself something I am aiming towards every few weeks. It gives me a goal to run towards during my sessions. This helps break my goals up into smaller chunks.
Keep the easy days easy and the hard days hard
I do 3 runs a week at the moment and I have since I started my running program. I do 2 easy runs a week and 1 hard run a week. Easy runs fall at a 3 out of 10 effort where you could maintain a conversation if you needed to and if you needed to, you could easily keep running. One of my easy runs is a longer run each week. My hard run each week is a speed/ interval session. Keep your easy runs at an easy pace so you can go hard on the harder days and on race days!
Strength train to avoid injuries
As mileage gradually goes up, the demands on your body, muscles, tendons, ligaments will all increase. Running is a high-impact sport. Make sure you have a well-rounded strength training program. Lifting weights will help you avoid injuries. One of the biggest frustrations when you're chasing fitness goals, is the setback of injury/ies and how it can take weeks or months out of your training. It can feel like you're going backwards. Therefore, it makes sense to future proof your body. Make the time to fit in strength training or your body will make you make time for injuries.
Add in endurance work wherever you can
It all adds up! Whether it is going on a spin bike, adding more steps to your day, going for a swim or doing a dance class or playing football, any cardio you can fit in should help your endurance.
Realising that training is the biggest determination of success
Most of us who are runners or sporty, have come across or have believed at some point, the old myth that your weight hugely dictates your running success. But I want to dispel this myth. Before I got my latest PB, I was eating in a considerate calorie surplus for two weeks straight at the Police Treatment Centre and I am so glad I did! It gave my body the energy it needed.
I have realised through my training in 2024, that increased fitness, strength and speed is all possible! But that success comes from your training more than anything else and your commitment to your goals.
I have found that the training itself is the biggest factor and if you are conscious of weight, as my coaches have assured me and I have found to be true, my body is starting to return back to it's normal sporty self the fitter I have become, without me having to worry too much about my calorie intake. As you train and become fitter, your body will go into it's most efficient form anyway.
If anything, I would suggest that with running, ensure you have enough fuel to perform well and focus on fuelling with the right foods and macronutrients.
I hope my post helps you! If you have any questions, feel free to ask me on social media or comments.
I hope you smash your running and fitness goals!!
Remember to always believe in your ability to smash your goals! ANYTHING is possible if you give your 100% every session. Your 100% will look different everyday, but if you consistently give your 100%, then you will achieve things you never thought possible.
Much love,
Mairead xxx
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