It's been 6 years now with my addiction for long distance running. And I can say I have reached a point of no return. 
No rehab, no retreats, nothing can get me off it - that's what I think but then I look around and see many of my runner friends injured and I know if there is one thing that can and seriously can get me off the track is a running injury. I too have been injured in the past and it took some serious disciplined effort to get back onto the track. And so is there a way to avoid running injuries - yes!! One can with a proper disciplined structured training program.
What else will proper training help you achieve - Your running goal !!!
In these 6 years, I have trained properly only thrice and not only achieved my running goal every time but I have stayed injury free too.
1. My first Airtel HM in 2010 - I did a slow 2:52 that year in my first HM and realised I need to train properly if I need to get closer to my target of 2.20. I trained proper and finished in 2:15
2. My first Comrades Ultramarathon in 2014- I picked up a plan from the Comrades website and trained to the "T". I started the race, confident of getting a sub 11.30 hrs and was rewarded with an ecstatic 11:13. In fact while training for this I also achieved my targets for the shorter distances - 10k, HM, FM
3. The recent Berlin Marathon - I had a target of sub 4.10 with the training plan I had used and again was overjoyed with a 4:06 finish time.
No rehab, no retreats, nothing can get me off it - that's what I think but then I look around and see many of my runner friends injured and I know if there is one thing that can and seriously can get me off the track is a running injury. I too have been injured in the past and it took some serious disciplined effort to get back onto the track. And so is there a way to avoid running injuries - yes!! One can with a proper disciplined structured training program. What else will proper training help you achieve - Your running goal !!!
In these 6 years, I have trained properly only thrice and not only achieved my running goal every time but I have stayed injury free too.
1. My first Airtel HM in 2010 - I did a slow 2:52 that year in my first HM and realised I need to train properly if I need to get closer to my target of 2.20. I trained proper and finished in 2:15
2. My first Comrades Ultramarathon in 2014- I picked up a plan from the Comrades website and trained to the "T". I started the race, confident of getting a sub 11.30 hrs and was rewarded with an ecstatic 11:13. In fact while training for this I also achieved my targets for the shorter distances - 10k, HM, FM
3. The recent Berlin Marathon - I had a target of sub 4.10 with the training plan I had used and again was overjoyed with a 4:06 finish time.
And so, if you have a goal, work towards it with a proper plan in place - and that plan should include
1. Base building period
2. A 12-16week training program
1. Base building period
2. A 12-16week training program
3. Regular stretching routine - don't skip this please - see my point above on running injuries
4. Core / Strength training - once or twice a week, a 15-20 min session is good for us runners.
5. Diet and Nutrition - can't emphasise how important this is.
4. Core / Strength training - once or twice a week, a 15-20 min session is good for us runners.
5. Diet and Nutrition - can't emphasise how important this is.
Take help of a trainer, a dietician if needed.
By the way, a missed run or a missed stretching / strength session does not mean the plan is derailed and it won't work. Stick to it.
Of course, don't make every race target oriented - run for the sheer fun it provides, for the endorphins and for the camaraderie of your group.
Of course, don't make every race target oriented - run for the sheer fun it provides, for the endorphins and for the camaraderie of your group.
PS : The above is no new information but then I have seen runners make every race as Race A and look for improvement in timings in each every race. Even elites choose their A Race for the year and train towards it and they also start from scratch for it. So however experienced you may be there no short cuts to achieve that Race Goal of yours.... Good Luck!!! 
