“How can I get better?�
We're sure every runner has asked themselves that question at one time. You might think the answer is easy - harder training. True to a certain extent, but it is important to realise that there are a whole host of factors that contribute to your performance, both during training and equally or more importantly, on race day. Unfortunately, there are some of these factors over which we have no control, but as far as the rest are concerned, there is probably something that you can do to make sure you enhance your performance, whatever your standard.

Trainability:
It can be quite frustrating that although you keep to the same schedule as your training partner, they always seem to get that little bit fitter than you. You might also notice this when you have been ill or injured. Different bodies lose fitness at different rates as a function of detraining and will regain fitness similarly at a different speed with subsequent retraining.

Genetics:
Years ago you could be a champion in a sport by either training hard, or being naturally talented. Of course, nowadays you need both, but the genetics are important. If you are born with predominantly slow twitch fibres you are never going to be outdipping Linford in a sprint race and similarly he is never going to be a leading contender in the Olympic Marathon. If you do not like what you are dealt, blame your parents!

Age:
Generally you can expect to be at your best in your twenties and early thirties, although there are of course exceptions, such as Carlos Lopes who set a marathon world best and won the World Cross Country close to the age of 40. The main reason for a decrease in endurance performance with increasing age is a decrease in cardiac function, in particular maximum heart rate. This means that you are unable to supply your muscles with as much of that all important oxygen as you could in your young buoyant twenties. You are also likely to see detrimental changes to your body composition and muscular strength as you get older. Having said that, the veteran athlete is still quite trainable and improvements in physical condition has been noted in people in their seventies and eighties.

Training History:
The longer you have been running, other things being equal, the better a runner you should be (assuming of course that you have been doing the right things during this time!). You will get better at racing with experience and will also learn pace judgement with more running miles under your belt.

Climate:
It might seem that this is completely out of your control and it is important to remember that particularly hot an humid, or extremely cold conditions are likely to impair your performance. However, you can make sure that you run at sensible times when the conditions are not so harsh; perhaps morning and evening in warmer climes or in the day in urban areas when it is very cold.

Clothing:
You need to select the most appropriate clothing for the conditions in which you are training and competing. In the heat, choose apparel that is light in colour to reflect sunlight and fabrics that "wick" sweat away to help your cooling. In cold conditions make sure that you are warm enough, particularly at the extremities (head and hands). Wearing a series of layers helps insulation and allows you to take items off if you get too hot.

Equipment:
It has been well quoted that a runner's most important piece of equipment is their shoes. You should select the right type of shoe for your build and gait, which with adequate cushioning, should reduce impact and the associated injury risk. You can also get lighter shoes for racing, which may shave fractions of a second off your marathon time. Another popular piece of equipment that you might want to consider is a heart rate monitor.

Nutrition:
It is important that you eat the right type of food at the right time. In short, most of your calories should come from carbohydrate. It is most effective to be eating your carbohydrate within 30 minutes of training and racing, as this is when the muscles are most receptive to reloading the stocks. Sensible timing will help to reduce the chances of you running on empty. Fresh fruit and vegetables are, of course, to be recommended.

Fluid Strategy:
This item is surprisingly neglected by athletes of all standards. If you lose as little as 2% of your body weight in fluids, your performance can be severely impaired. You should get into the habit of starting training and racing fully hydrated, keep topping up as you go and rehydrate afterwards. As you can only absorb fluid at a maximal rate of 1-1.2 litres per hour, it is easy to be losing fluid quicker than the fastest rate at which you can replace it. Drinking little and often is more effective than drinking 2 litres in one go and should be practised in training before race day.

Physiology:
This aspect covers many areas of performance, but can be directed at training at the correct intensity. This can be done effectively by using a heart rate monitor in training, to make sure that you do not work too hard, or stroll along to easily. Physiological testing can help to monitor your performance objectively to give feedback on how your training is going.

Endurance Training:
This is the obvious one and there is no perfect training programme for everyone. You need to find a programme that works for you. This will dictate that you train at a variety of intensity or speeds for different durations. Long slower runs build on base endurance, tempo runs are optimal for improving aerobic capacity and interval work will boost aerobic power and lactate tolerance. The balance of this training will depend on your race distance and the time of year, but make sure that you do have variety on your programme. Remember an increase in volume and /or intensity of training can lead to improvements in your condition, but can increase your risk of infection and injury.

Strength:
This is another aspect that is notoriously neglected by endurance athletes. Increases in leg strength and power can help your running economy. You can also reduce the chances of injury if you keep muscles well toned and balanced. Your toning should also work on the muscles of posture, those in the lower back, abdominals, gluteals and hamstrings. Just 10 minutes spent on this every other day will make a difference. For running, one of the most specific strength sessions you can do is hill reps, where gravity is the resistance. These sessions are most effective for improvements in leg power and efficiency.

Flexibility:
Both strength an endurance training can have a negative effect upon flexibility and after your growth spurt you are likely to be losing flexibility with age. Regular stretching is, therefore, a vital part of the training programme, not just to help reduce the chances of injury, but also to increase your range of movement. Other things being equal, an increase in range of movement of the leg muscles should lead to faster and more efficient running. It is more effective to stretch warm muscles, so get into the habit of stretching after you run. Just ten or so minutes after each run (holding stretches for at least 15 seconds) will make a real difference.

Technique:
Your running style is very important because poor technique means wasted energy, that could be better spent on forward motion. Although there have been top runners with poor technique (Zatopek springs to mind) just think how much better they would have been with good technique. Make sure that knees and feet point in the direction you are running and that your upper body has minimal sideways motion. Technique drills performed once or twice a week can reduce both air time and ground time, to increase your running efficiency.

Biomechanics:
This can cover a whole range of range of topics. For example, research into shoe technology or examining air resistance. Research shows that at faster speeds, 8% of your energy is spent on overcoming air resistance. By sitting in behind another athlete, 80% of this energy can be saved (one of the reasons we see pacemakers on the track for record attempts or Grand Prix races). So on race day, find someone who is running at your pace and sit in behind, or may be share the work like the pro cyclists; it should get you to the finish line quicker.

Tactics / Strategy:
You might think that race strategy is exclusive to the elite, who have to consider where to put in a winning burst, or finishing kick. However, sensible planning can help to improve your performance. Learning pace judgement in timed reps on a track can help you learn various paces. A level pace is most likely to bring you to the finish line in the shortest possible time. If need be write your target split times on your hand or arm, for reference in the race.

Psychology:
This is all about mental preparation. It may mean breathing techniques to help you to relax and control anxiety before your races. You can use mental rehearsal, to visualise the race situation and practice parts of your performance in advance. Knowledge of psychology and skill learning is also of use to improving your technique, for example breaking the running skill down into isolation drills.

Lifestyle:
Your daily routine is clearly going to have an effect on your performance. It would not necessarily be sensible for a builder and a student to have the same training schedule. It is important to build your training around your work commitments, so that you are not doing hard sessions at times when work is hectic. Similarly, you should not be on your feet shopping for hours in the morning of an afternoon race.

Health Status:
It has often been mentioned by world class athletes that the key to optimal performance is logging successive weeks of training with no injury or illness. The harder you train, the more tired you tend to feel in every day life. It is sensible to increase training in a gradual fashion to reduce the risk of injury and illness. Try to listen to your body and if you feel very tired, avoid the temptation to train hard, despite what the schedule says, as you are unlikely to reap the full benefit of a hard session without adequate recovery. You can use resting heart rates as a guideline of your health status.