NOW THAT SPRING has officially started, we can start to look forward to the weekly 5 and 10km runs taking place around the country.

As one of Ireland’s finest ever athletes, Sonia O’Sullivan knows a thing or two about running and performing to the best of your ability.

Here, she gives us six of her best tips for getting across the finish line and having fun along the way.

1. Be prepared

Be sure to cover all bases with what gear and clothing you bring to the race. My kit bag was always filled with lots of things that I could call on if I needed to use them.

The Irish weather is changeable remember, so best to plan for four seasons in one day and avoid any last minute panic and upset.

2. Familiarise yourself with the race route

When I ran road races throughout my career I always made sure I had a fair idea of the layout of the course I was about to run.

Knowing where there may be a hill or a tough part of the course before you see it during the race will help you during your run and help avoid any nasty surprises on the day
itself.

Knowing what to expect makes it easier to beat in some regards.

3. Stick to your routine

As the old saying goes, ‘if it isn’t broken, don’t fix it!’ and that’s how you should think of how you prepare for your run on race day.

Don’t change food and drink you have been used to, ensure you use that on the big day too. There are lots of stories of athletes trying to change things on the day of a race to find an edge, but sticking to what my body was used to always worked for me.

4. Look forwards not backwards

When the going gets tough, the tough gets going. Keeping your mental energy levels strong during your run is sometimes as important as the physical aspect.

I often tried not think about how tired I might be feeling but how great I would feel when I finished. It might seem obvious but it makes a difference.

5. Run you own race

This is a classic tip that serves professional and amateur runners alike. I saw so many athletes during my career become caught up what other people were doing as they ran.

This usually meant running too hard, too soon and using up vital energy at the wrong time. If you have a planned pace for your run, be brave and stick to it!

Your body will thank you for in the latter stages of the race and you will find yourself catching up with those who started off too quickly.

6. Smile and have fun

I always tried to see my race as a reward for all the hard work I had put in during training and you should too.

I looked forward to achieving my goal and reminded myself to enjoy the whole day as after all that’s what I had been working towards.

So let the run be a celebration for all your efforts and have a fantastic experience whether it’s your first event or your 10th.

Sonia O’Sullivan is an ambassador for the Spar Great Ireland Run, which takes place in the Phoenix Park on 10 April. For your chance to run with some of the world’s best athletes, sign up now at: www.greatireland.run.org.

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