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Trainers….. Black ones, white ones, ones with go faster stripes…

It’s a question we often get asked. What trainers should I wear? Which is often followed by, I’ve been to a Trainer shop and they watched me walk around in different shoes and I’m even more confused now….

Well, to start with, every event, and every type of training can require different footwear. So tennis requires different shoes to long distance running, which requires different shoes to a long distance race, and again different shoes to track running.

So, when you ask this question, remember what you have in mind, training wise. If you’re a long distance runner who races and your looking for improvements in your times, then you will need your normal training shoes as well as a race pair, which are usually slightly lighter in weight.

Then, you have to know if you pronate, supinate, or are just neutral. In the old days they used to take a look at your barefoot print after you got out the shower. This really doesn’t tell you much. You must be assessed moving in bare feet to get a true picture of what your foot actually does.

Although it sounds really complicated, the correct footwear is essential, not only for improvements in training, but also to keep you injury free.

Now there is warm weather training and then there is just being daft! It’s not often Britain gets a heatwave, but when it does we seem to sit out in it, covered in cooking oil, burning ourselves. Well some of us do. Others who are being dedicated to their training think, excellent! Athletes do it so it must be good for me!

Training in a heatwave is not a good idea. It really isn’t going to harm your training programmes to take a few days off, or to try something indoors. All too often I see people in this country out running in the mid day heat because they are too scared to miss a session, or think it will aid their training.

Training in very hot weather you are unaccustomed to can lead to many problems. Commonly cramp, headaches, dehydration, and pulled muscles. This isn’t to say all people suffer in this weather. Athletes such as sprinters, enjoy this weather and actually thrive and improve their training. However, they still wouldn’t train in a heatwave if their body is not used to it.

It you are determined to train, make sure you get up extra early, or save it till after 8pm. Hats are essential, as is water proof sun cream. Even at those times of day. Blisters are more likely, so remember to use talc inside your socks to try and prevent them. Also Vaseline in areas that rub such as inner thighs and under arms is also a good idea. Remember to take water, drink plenty and try and find routes that are in the shade. This weather never lasts long in this country so taking a few days off until things get back to normal isn’t going to hurt.

So, we are all focused on our training, it’s going really well… Then boredom kicks in!

It happens to us all. No matter what your training for, it happens to most people about a month to six weeks after you start. Don’t worry, this is totally normal, it’s why gyms are packed in January, and then by mid February they are empty again. People start to realise how much time training takes, and how other things in your life, that you miss doing, have taken a back seat.

This is where changing your training around, or cross training becomes important. Firstly it’s always helpful to pick an event or sport that fits into your routine. For instance, there is no point taking up squash if the nearest court is 45 minutes away – your interest will dwindle very quickly. Secondly as soon as you feel you’re getting bored change your routine. So, find a different friend to train with, or change your routes or even try a different activity for a while. This change doesn’t have to be similar to your chosen sport, it could be something totally different. But what it will do is keep you fit and active so that when your ready to go back to your training plan, you will do it with the enjoyment you started out with originally.

And remember, your training plan needs to be flexible. Don’t worry about missing sessions, or altering something someone has given you. Everybody works differently so nobody’s training should be the same.