A group of Macmillan fundraisers running through Regents Park.

Running tips and training resources

We've worked in partnership with training experts Running with Us to get you in tip top shape for your run.

Top 10 training tips

The number one.

Commit to a plan

To complete your event comfortably or improve as a runner then the first thing to do is find and commit to the right training plan.
The number two.

Have a routine

Set a routine and your body will adapt and start to become fitter. Plan each day and think ahead to fit in sleep, food, training and exercising.
The number three.

Train to time

It's easy to find yourself just clocking up miles but some sessions should be easy to allow you to recover or build your endurance, while others should be harder to build a strong heart and pace.
The number four.

Get the kit

A good pair of running shoes are a must. We also recommend buying good quality running socks, a hat and gloves to keep you comfortable in changing weather conditions. You can really look the part with some Team Macmillan accessories. Visit our online shop to buy your Team Macmillan running essentials.
The number five.

Don't just run

Cross training activities such as cycling, swimming and gym work can play a vital role in building your fitness.
The number six written in black as a digit on a green circle.

Adapt to succeed

Once you have chosen a training plan don’t be a slave to it. Your body is an amazing machine, if you feel tired and sore consider training at a lighter intensity for that day. Rest allows your body to heal and recover.
The number seven written in black as a digit on a green circle.

Set targets

Training plans can be lengthy. Set realistic targets within your plan to keep you motivated and help you check your progress. It may be a half marathon or two in the build-up to a marathon, or a 10k at a key point in your half marathon plan.
The number eight written in black as a digit on a green circle.

Find your strength

Including conditioning exercises and stretches will add variety to your training, help you remain injury free, and develop more strength endurance.
The number nine written in black as a digit on a green circle.

Fuel and recover

Your body needs rest and fuel in order to train and improve. Sleep well and have a diet rich in protein supported by high quality carbohydrates. Snacking and eating between meals and sessions helps to fuel training correctly and promote recovery.
The number ten written in black as digits on a green circle.

Keep it social

Running can be a sociable sport. You may find it easier to keep the consistency of your training if you can link up with others prepared to train with you. You can also get support and train virtually with your Team Macmillan teammates in our Strava Club.

The training triangle

llustration of a triangle. A 'T' sits on the top point, an 'R' on the bottom left point, and an 'N; on the bottom right point.

Training and developing your fitness can seem complicated because lots of different information is available. The key is the training triangle.

Most of us think the running training sessions are the only thing we need to do to become stronger, fitter or faster. In reality you won’t make gains until the other two sides of the triangle, rest and nutrition, are considered.

As you increase your training, keep the triangle in balance by improving your nutrition and ensuring you listen to your body and respect its need to rest in order to improve.

Training

Your running, conditioning and cross training is designed to progressively overload your muscles. When they recover from that overload they will get stronger. Our training plans include a mix of different effort levels to progressively build endurance.

Rest

Your body improves and progresses during rest phases, rest days and as you sleep.

Nutrition

Fuel your training and recovery correctly to ensure you have the right nutrients to have the energy to train hard and allow your body to heal and keep your bloods, bones and immune system healthy.

What running trainers should I buy?

Before you begin your running journey you should make sure you have the right trainers.

Why are the correct trainers important?

A pair of trainers that are correctly fitted and sized for you is a sensible investment. Wearing the correct running trainers that are suited to your feet and running gait will play a huge role in preventing injury.

Discover your running gait

Your running gait is simply the way in which your foot strikes the floor as it lands and then pushes off into the next stride. Depending upon the type of foot strike you have, your trainers can aid in making each step as efficient and safe as possible.

Find out which foot strike you have by doing the wet foot test.

The wet foot test

Step in some water and then stand on a dry floor or piece of paper. This simple test works on the basis that it roughly translates into the amount of stability you will need from your trainers. It will give you an indication of the type of foot strike you have and will equip you with some basic knowledge to help show you what features to look for in your running shoe.

An illustration of a footprint. A slight curve in the footprint showing a normal arch.

The neutral runner

A slight curve in the footprint shows a normal arch. The forefoot and heel are connected by a narrow section. This indicates a very efficient ‘neutral’ foot strike where the foot transitions nicely through the arch to the ball of the foot before take off.


Trainers needed: A neutral shoe or a stability shoe with moderate control features.

An illustration of a flat foot footprint. The whole shape of the foot being printed on the floor, with no visible arch.

The over pronator

60-70% of people over pronate. The whole shape of the foot being printed on the floor indicates this. It suggests a flat foot, with the arch collapsed. The foot strikes the floor with the outside of the heel and then rolls inwards taking off from the inside.


Trainers needed: A stability shoe with motion control. The trainer has a firmer section on the inner/mid section of the shoe.

An illustration of a high-arch footprint. A very narrow section or no section at all between the forefoot and the heel.

The supinator

The footprint shows a very narrow section or no section at all between the forefoot and the heel. The foot strikes on the outside of the foot and doesn't pronate enough. It is a lighter foot strike.


Trainers needed: Cushioned (or ‘neutral’) shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.

Perfect your running posture

Having a good posture throughout your whole run will make you more efficient, minimise the risk of injury and help you to breath more easily.

  • Carry out the perfect posture check
  • Think about the position of your body while you run
  • Try to be upright and tall
  • Feel as though you're leaning forward into every stride
  • Practice perfect posture in every day situations to make sure your muscles don't tighten up.

The perfect posture check

Do the following exercises to help support good running posture.

Body position

  • Stand with your feet hip-width apart. Imagine there is a piece of string pulling you through the centre, right through the top of your head and towards the sky. This will create your ‘running tall’ posture.
  • This is a feeling of your upper body being lifted up and out of your hips.
  • Your shoulders may have risen, so relax them by rolling them back and downwards making sure there is no tension through the shoulders and neck.
  • Without lifting your heels, lean forwards ever so slightly. Your whole body should lean from the ankles, not just the top half. This is a very small movement but should give you a slight feeling of falling forwards. You certainly shouldn’t be leaning so far forwards that you look like you are about to fall over!

Arm position

  • It is important to remember that your leg speed is determined by your arm speed.
  • In your perfect posture check position, begin to swing your arms as if you are running.
  • Drive the hands forwards and the elbows backwards with your thumb lightly resting on your forefinger.
  • Imagine you are wearing a running jacket with a zip down the middle, your hands should not be crossing the line of that zip. This will limit lateral (side to side) movement. Running is a linear (straight forwards) sport so we want all of our energy going forwards towards that finish line!
  • At this point, while you drive your arms (remember that slight forward lean) you should feel as though your legs want to start running.
  • Congratulations — you've found your perfect running posture.

More useful information

Now you've got the basics sorted you can check out how to stretch, strengthen and fuel for your run with more top advice from our training partner Running with Us, and find the perfect running training plan for you.

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