Tip 41 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

    *X Minor pain relief on-the-day. If you have a niggling minor injury that might…

Tip 40 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Do a proper taper appropriate to your CURRENT level of fitness/fatigue. A generic taper might…

Tip 39 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Do a proper taper. I’ve given tapers more consideration in <this> link. Do a bit of research.…

Tip 38 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*X Insoles. Many of us have one leg longer than the other for a variety of…

Tip 37 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

**X Race-day, pre-race sports massage – someone told me these help. No personal experience. Personally I…

Tip 36 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

***X Look at ‘proper’ tapers especially if you are of a ‘reasonable’ standard. Short bits of speedwork…

Tip 35 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*X So you plan to do the 3-day taper mentioned in previous tips. If you’re not…

Tip 34 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Beetroot juice (source of nitrates). Take 0.5l of beetroot juice containing approx 6.2 mmol…

Tip 33 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Train at altitude. About 7,000ft above sea level!! Even better; ideally, you will be living…

Tip 32 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  *** Race at an ambient temperature of no more than 16 celcius. For each degree…

Tip 31 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

This one might surprise you a bit. *X Lose 100g in weight. That should gain you…

Tip 30 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** “Aim to broadly run at an even pace. Know that you are fresh enough and…

Tip 29 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  *** Use a running track and spikes rather than a parkrun and trainers. A running…

Tip 28 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  *** Run at an even pace (flat course) use cumulative pace for the Km on…

Tip 27 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  * Lucky charm. Hmmm, wouldn’t work for me. But what do I know! Good LUCK!!…

Tip 26 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Positive mental attitude.  You ARE going to do it. Visualise the JOY at the…

Tip 25 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Know the course. The ups and downs, the windy bits on the day, etc..…

Tip 24 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Eat a light, simple breakfast as long before the race as you can. You EASILY have…

Tip 23 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Don’t eat (too much) protein the day before – it’s hard to digest. Basically…

Tip 22 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

** Have a light evening meal at least 12 hours before the race. . All the…