1. HOW TO PREPARE FOR NAIL CAN

A huge amount of planning goes into a successful NCHR. For some athletes, preparation is year round with goals for every session. While this level of commitment is not for everyone, planning and preparation can make Nail Can Hill training and the race itself much more enjoyable and rewarding.

Top five tips for preparing for NCHR:

Set goals.

Firstly you need to ask yourself what you want to achieve from the run. Is it just to get to the finish line? Are you aiming for a PB? Your goals should affect every aspect of your training, especially your schedule.

Pick a schedule.

Choosing your training schedule may be one of the most important decisions you make. If you are too optimistic, you may put yourself through a rapid increase in training load and an equally rapid trip to the physio! Set the bar too low and you may never reach that allusive PB.

Build on your training load.

The next 4 weeks are a great opportunity to build up your weekly km’s to the level required for the big day. Keep a running diary and build up by about 10-20% per week with the main goal to be running comfortably.

Get your kit sorted.

A tried and tested running kit can make all the difference. Now is the time to test out shoes, race outfit, socks and fitness trackers.

Deal with niggles.

If you have a consistent niggle that does not want to go away, now is the time to nip it in the bud! Nail Can has a way of turning a niggle into a nightmare! See a physio and get it sorted.

Closing thoughts… There are a million things you can do to assist your preparation as a runner. Sadly though, there are only so many hours in the day! Do what fits with you. The key points are – gradually build up your training load, think about your training schedule and deal with any niggles early. Good luck!