We asked elite triathlete Lucy Charles for her essential running training tips. In this one she focusses on how to maximise your performance.

– Work up your training gradually and you’ll begin to notice the gains
– Adding in extra workouts can give you a performance boost
– Doing at least one long run a week helps build endurance
– Easily bored? Running with music can motivate you
– Struggle with breathing? Forget the music and focus on your breath
– If you’re running for more than an hour, carry water with you, ideally in something like a Camelbak
– Incorporate a tempo run – running at near-race pace – into your training. Doing this at a Parkrun can help get the competitive juices flowing

Check back every day for more videos from Lucy to improve your swimming, running, cycling and mental approach to sport and fitness.

_

Experience the world of Red Bull like you have never seen it before. With the best action sports clips on the web and original series, prepare for your « stoke factor » to be at an all time high.

Watch Red Bull TV: http://win.gs/WatchRBTV

See into our world: http://goo.gl/J49U

Red Bull on Facebook: http://win.gs/redbullfb

Red Bull on Twitter: http://win.gs/redbulltwitter

Subscribe to Red Bull on Youtube: http://win.gs/SubToRedBull

Subscribe to the Red Bulletin: http://win.gs/TheRedBulletin