How to Harness Your Competitive Streak

If you're running low on motivation, set yourself some realistic targets - or even enter a race. Our top athletes talk you to the starting line

-------------------------------------------------------------------------------------------------
Buy Shoes>>> Are you ready to RUN ?

-------------------------------------------------------------------------------------------------

Aerial view of the backs of runners in the London Marathon 2007 as they run past a water station on Upper Street at the 23 mile mark. Photograph: Tom Jenkins/Tom Jenkins

When you first take up running, the idea of limbering up on a race start line on a wintry Sunday morning may be far from your thoughts. But over time, you may find yourself strangely lured by the prospect of putting your newfound fitness to the test, not to mention the joy of crossing a finish line and being handed a medal.

Entering a race gives you a goal to work towards, helping you stay motivated and committed to regular training. "I plan my races to ensure that I have short- and long-term goals," says Olympic 5,000m runner Mo Farah. "When I run well in a race, it motivates me to try even harder for the next one."

Going for goals

Even if you don't fancy racing, you can still set yourself attainable goals. "Goals don't have to be races," says Paula Radcliffe. "It might be that you want to complete a particular route two minutes faster in eight weeks' time, for example. Setting yourself a realistic but challenging target gives you something to aim for."

If you're a first-timer, choose a distance that is achievable but challenging, and ensure you have sufficient time to get race-fit. But don't go for something in the too-distant future or you may lose interest.

You can find out about races throughout the UK on running websites such as Runner's World (runnersworld.co.uk), or search for national fundraising events via specific charity websites, such as Cancer Research UK (cancerresearch.org). Local gyms and running clubs will also have information on races in your area.

Race day preparation

Once you've chosen and entered your race, work back from that date to plan your training schedule, so that you don't end up trying to cram it all into the last fortnight.

Sort out practicalities, such as how you're going to get to the race venue, what you are going to wear, and what you are going to eat and drink the night before and on race morning.

In the days leading up to your race, take it easy so that you're on top form on the day. If all has gone well, you will have been training hard, so a "taper period, during which you significantly reduce the amount of running you do, gives your body a chance to recover. For example, for a 5km or 10km race, allow two to three days, for a half marathon allow five to 10 days, and for a marathon allow 14 to 20 days.

Arrive at the race venue allowing plenty of time to queue for the toilet, warm up and take off any extra kit (bigger races often have baggage storage or transportation to the finish). Keep out of the cold and rain and try to stay positive and relaxed.

Nervous? Don't worry. According to the professionals, nerves are a good thing. "You need some level of pre-race nerves to get the adrenaline going, but it is crucial to keep it under control," says gold medallist Christine Ohuruogu.

Liz Yelling agrees: "Nerves are a good sign that you are up for a race, so I try to embrace them, rather than fight them. It's all about harnessing your nervous energy and channelling it directly into your running.

"Having a routine helps you focus and stay in control. I get up four hours before I race, have a light breakfast of brown toast and jam, and a cup of coffee. I then have a bath to warm and loosen my muscles from the night's sleep and shave my legs to make me feel fast! I dress in my race kit, attach my number to my vest and pack my kit bag. I like to be organised and on time. It's better that way than leaving things to a last-minute panic."

Lastly, don't make the mistake of sprinting from the start line the second the gun goes, even if everyone else does. Start at a comfortable pace and you'll soon be passing those that set off too fast.