The Sydney Running Festival is only three weeks away, which means now is the ideal time to start a new fitness regime or kick your current one into overdrive.

If you’re not already a regular runner signing up for the marathon might be a little ambitious. However if you’re looking for a new challenge then why not try training for the 9km Bridge Run?

Susan Griffith, head coach at Paceline, has 28 years of running experience. This month she gives her advice on how new runners should prepare in the lead up to a running event.

The month before
Get into a routine
If you’re looking to improve your fitness in time for the race then it’s important to start a regular training regime. Aim for three to four training sessions each week. This might consist of three 20 to 40 minute sessions where you mix up walking and running, and then an hour-long training session on the weekend. Your starting fitness level will determine how much you can sensibly expect to run within each session.

Improve your technique
New runners often get themselves into trouble with injuries as they put all of their energy into improving their fitness levels, and fail to consider how they actually run.

When running it’s important to stand upright with a slight lean forward from the hips – imagine someone has a piece of string on the back of your neck so when you’re striding it’s as if someone is lifting you.

As you run you should relax your hands, letting your wrists just brush against the side of your hip area. As opposed to walking, when our heels hit the ground first, when running the mid-foot should be the first area to hit the pavement.

The day before
Stop training
There is no need to train for the two days leading up to the race. This is the time for your muscles to relax and prepare themselves. Don’t worry your fitness level won’t be affected by a 48 hour break.

Eat a balanced dinner
It’s important to eat a balanced meal the night before – something with a mix of carbs, protein and veggies. Avoid going out for dinner or trying anything new, as you don’t know how your body will react. It’s also a good idea to stay away from curries or meals with high amounts of fibre. Alcohol is obviously a big no-no, as it dehydrates the brain.

The morning of the run
Don’t skip breakfast
Even though it might be tempting to overlook breakfast, it’s vital to eat an hour or two before the race to ensure you have enough energy to push you through to the finish line. Eat something like an English muffin with jam, some oats or a banana. If you’re feeling too nervous to eat then drink your energy instead – a protein shake or sports drink will provide you with enough sustenance.

Warm up
Just before the race you should warm up with a 10 to 15 minute walk. Often the walk from the train station to the start line is enough. While you’re waiting for the race to start try and keep moving – shrug your shoulders or jump up and down, anything to get your muscles moving.

Interestingly Griffith advises against doing “static” stretches. Static stretches include things like hamstring and arm stretches. When warming up the focus should be on gently preparing muscles and joints for the range of movement an activity requires – running is an aerobic activity so static stretching doesn’t help!

During the run
Remember to drink
Big races usually have both water and energy drink stations throughout the course so there’s no need to run with a water bottle. Alternate between which drink you choose and ensure you sip rather than guzzle to avoid suffering from a stitch. For a 9km run two water stops should be enough.

Concentrate on the finish line
When you feel your energy levels waning, the best advice is to focus on just moving forward steadily. If this means slowing down for a few hundred metres before picking up the pace again, then do so.

Show caution if you are feeling seriously out of breath, as this could mean not enough oxygen is reaching the brain. If you start to become light-headed, then you might need to slow to a walk or stop and have a rest until the feeling goes away.

TOP TIP FOR BEGINNERS
Focus on having fun rather than finishing within a specific time. If you enjoy your first race you are more likely to sign up for future running events, where you can start to work on improving your personal best.