Commonwealth Games gold medal winning marathon runner Michael Shelley’s countdown tips

Michael Shelley knows a few things about running marathons - he’s a twice Commonwealth Games gold medal winner. Read his weekly countdown tips to the Gold Coast Marathon

Welcome to the first edition of six weekly tips to support runners in the lead up to this year’s Gold Coast Marathon.

Welcome to the first edition of six weekly tips to support runners in the lead up to this year’s Gold Coast Marathon.

My experience as a runner spans more than 25 years having focused on a variety of distances and disciplines from the 3000msteeplechase to the 42.195km marathon.

We all have to start somewhere so congratulations on taking the first step and deciding which event you will run at this year’sevent.

Will it be the Gold Coast Marathon, Asics Half Marathon, Southern Cross University 10km Run, the Gold Coast Airport 5km FunRun, the CPL Wheelchair marathon or 10km, or the Health and Wellbeing Queensland 4km or 2km Junior Dash?

BROCK DAY IS PREPARING FOR THE GOLD COAST MARATHON

Michael Shelley and Steve Moneghetti at the Great Barrier Reef Marathon. PICTURE: ANNA ROGERS

Once you have selected which distance will be your challenge, it is important to set a goal.

Maybe it’s a goal time or a simpler aspiration to just complete the distance without stopping.

Considering there is only six weeks to go think about your current level of fitness and whether you are going to be able tocomplete enough training to achieve the result you are setting out to achieve.

Make sure your goal is achievable so you can stick to it. If you only run 5km once a week and you want to run the marathonand complete it under four hours the chances of achieving this goal are very low.

Set a more achievable goal – maybe 30 minutes for 5km or if you’re a bit fitter, maybe 45 minutes for a 10km run.

It’s important to monitor your training to achieve your goal and that’s where a training log will come in handy. Documentingwhat you’ve achieved is important but setting yourself achievable training sessions is equally as important.

And most important when you start your training … enjoy the journey. It’s all about you and achieving your goals.

I’ll be back next week to talk about how you can make the training experience fun.

Michael Shelley is a duel Commonwealth Games marathon gold medallist.

WEEK 2: Welcome to the second edition of tips I hope will make your Gold Coast Marathon event

experience the best it can be.

While you want to make the event you choose a challenge to complete a certain distance in

a goal time or complete an event without stopping, you also need to keep your training

enjoyable.

There are a few ways you can do this.

I’d strongly suggest inviting friends to join you on some of your training runs.

Over several years, I was fortunate enough to have one of my mates ride a bike with my drinks so I could practice drinking while running and we could talk and catch up while I trained.

Marathon runner Michael Shelley talks about 6 months on from the Gold Coast Commonwealth Games. Pics Adam Head

It can help pass the time, especially when those training runs are quite long.

An alternative is to join a training group. It’s a great way to meet new people who have set

themselves a challenge, just like you.

There’s a training group on the Gold Coast for all ages and abilities at your fingertips … google run group and the area you train and take your pick.

Another great place to meet runners is the Saturday morning 5km parkrun with lots to

choose from on the GC.

My final tip is to schedule your training run for a new area, so it stays interesting.

Take advantage of a little extra time on the weekend to explore further afield.

We live in the most beautiful part of the world – enjoy the beach or the hinterland for a training run some time.

Remember your goals, enjoy the journey and stay on track.

Next week I’ll talk about the importance of great footwear and running accessories.

Gold medalist Michael Shelley of Australia during the medal ceremony for the Men's Marathon Final during the XXI Commonwealth Games on the Gold Coast, Australia, Sunday, April 15, 2018. (AAP Image/Dean Lewins)