The Wizz Air Hackney Half Marathon is getting closer, with thousands ready to take over the streets of East London in May.

The event’s official training partner, Runna, provide hundreds of running tips and tricks online to help runners of all skill levels prepare for events. Their expert coaches offer thoughts on every facet of running events like Hackney, including pre, during and post-race advice.

With just over two months to go until the sold-out Wizz Air Hackney Half gets underway, here are some of Runna’s best pre-race preparation tips.

Tapering
First up, how to taper your training. Tapering is the process of lowering your training load in the build-up to an event, allowing your body to be at its best on race day. Training too much in the week before offers minimal fitness gain while putting you at risk of injury and fatigue buildup.

So, a week or two before the race, start to reduce your training and use that extra time to focus on your body. You can take advantage of your free time by targeting better sleep and cooking better meals, so that you are in top shape when you cross that start line.

It can feel wrong to start slowing down with the race getting closer, but you just need to stick to your plan and trust the process. You’ll feel the benefits when you’re halfway through the race and driving towards that finish line.

Injury Prevention
Both on race-day and during your training, make sure to always warm up with dynamic stretches. The movements will help you warm and loosen up, allowing you to start your run nice and relaxed.

Be sure to add in mobility to your daily routine wherever you can, especially if you are in a desk job, to keep your body active.

Make sure your kit is suitable, old shoes can lead to injury while clothing that isn’t right for the weather can leave you too hot or too cold. Try running in different conditions and terrain in your training period to ensure you are ready for every possible outcome on the big day.

Strength Training
It’s not all about cardio, working on your muscles, ligaments and tendons will allow you to absorb your running impact better and improve your endurance.

Here is one circuit you could try that isn’t time-consuming and can be done at home, with no equipment. As always, consistency is key, give these moves a go a few times a week completing two or three sets.
Squats: Everyone knows how to squat but incorrect form can often prevent people getting the most out of them. Remember to keep your feet and knees in line and keep your back straight and core engaged throughout. Squats help strengthen your quads, calves and hamstring, as well as the tendons around your knees and ankles.
Lunges: Great for targeting the leg muscles and glutes, but they’re also going to improve your balance and coordination.
Glute bridge hold: Lie face up on the floor, with knees bent and feet flat. Lift your hips up off the ground until your body is in a diagonal line and hold that position for a few seconds. Squeeze your glutes to make sure they’re doing the heavy lifting.
Plank: Another classic move, the plank strengthens your core muscles. Form-wise, make sure to keep your back straight and feet hip-distance apart.
Bicycle crunch: The final exercise in this routine works to improve your coordination and stability. Lie down with your lower back completely flat, raise your knees and start a peddling motion, and then bring the opposite elbow to the opposite knee repeatedly.
Runna’s app offers tailored training plans for new and experienced runners to hit their goals. Use code HACKNEY25 to get your first two weeks free.
Runna’s advice is for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Check with a doctor in addition to using our support articles and before making any medical decisions.