Training Advice

More information on training and nutrition will be forthcoming over the next few months

Getting Started

Before you begin you should visit the doctor to make sure that you are physically fit to undertake the race. In particular anyone who has a history of heart problems in their family, are overweight or who were, or still are, a smoker should make sure they consult a doctor before undertaking any strenuous physical activity.
For the first few weeks you should try not to overdo your training. Begin by mixing running and walking gradually building up the amount of time spent running as you feel comfortable to do so.
It is important to set achievable targets for yourself so that you can measure your progress. These may be distance or time goals. Training plans will help you set these goals and then follow them through.

For a personalised, free training plan and free advice please visit the ASICS (our valued, approved sports shoe and sportswear partner) website at www.myasics.co.uk.

Staying Safe

If possible you should run with other people that you know and trust. If this isn’t possible take a mobile phone with you in case of emergency. When choosing a route make sure:

It is well lit
You avoid deserted areas
The surrounding area is easily visible i.e. not surrounded by bushes which people may hide in
Where possible you choose circular routes so that you don’t go over the same area again
There are plenty of shops, garages etc. to call into in case of emergency
You tell someone of your route and how long you expect you will be out

It is important to be seen when out running especially after dark. Light coloured clothing should be worn including reflective strips or a bib where possible. If you are running in rural areas with little street lighting it may also be worthwhile investing in a head torch and flashing armbands so that you can be more easily seen.

Top Tips for a successful 10k

1. Equipment

Trainers: Running is a high impact sport. Each time your foot strikes the ground when you’re running, your leg absorbs a force that is more than three times your body weight. Unless your feet are well cushioned with shock absorbing materials, the repeated impact on your legs can lead to joint injury and other problems. Also, everyone has a different style of running and you need a pair of trainers that will complement your specific style. So, visit your local specialist running store who will analyse your running style (for free) and fit you with a pair of trainers that will suit your running style and reduce the risk of injury.

Clothes: It’s worth investing in run specific clothing as this will help regulate your body temperature during your training and race. Clothing should be breathable and made of a wicking fabric which will draw moisture away from your skin. This will make your training and race more comfortable and enjoyable.

2. Nutrition – basics

Feed your body with the right fuel; carbohydrates (70%) should make up the lion’s share of your meals followed by protein (20%) and finally fats (10%) but be aware of the good fats & bad fats and choose wisely. To obtain a healthy balanced diet follow these simply rules;

Wholesomeness – avoid processed foods, buy fresh whole foods.

Variety – don’t stick to the same boring menu; eat all the colours of the
rainbow and you will guarantee to get all your natural vitamins and minerals.

Moderation – eat smaller portions more often, healthy snacks between
modest meals will keep your energy levels up throughout the day.

Hydration is crucial whilst training and racing make sure you hydrate before, during and after exercise. Drink often, especially if the weather is hot. Don’t wait to become thirsty.

3. Warm up and cool down

It’s essential to devote time to warming up and cooling down each time you train or race to prevent avoidable pain and injury. Spend about ten minutes before you start warming-up your muscles with walking and dynamic stretching exercises. Similarly, never stop exercising suddenly. Always slow down gradually with more walking and stretching.

4. It’s better to be a tortoise!!

Many people make the mistake of setting off too fast in training and at the race. This often results in the need to stop or slow down later in the run (the Hare!) Whilst training work out your “Race pace” which is the pace you can complete the distance in at constant even pace (see the link below). You can then use distance markers during the race along with a watch to make sure you are running at your race pace. If you are then you are a Tortoise and will finish in good shape with a smile on your face!

5. Recovery is as important as training

Constant increases in training will eventually lead to fatigue, illness and injury. Every 4th week reduce your training by 50%, this is your rest week which will allow your body to recover and adapt to your training regime. After this week you should feel refreshed and ready to start again where you left off. Also make sure give yourself at least one day off per week. Spend time with friends and family so they don’t think you’re a slave to your training.

6. Have fun

Remember that your challenge should be a fun and rewarding experience and that it can continue long after the event along with the added health benefits of regular exercise. You may also find a unique social side to running by joining one of the many clubs in your local area.

This advice was kindly provided by F4T.

At F4T Coaching our team specialise in optimising performance by using a client centred approach. We are able to offer all the support you require to achieve your goals and ambitions. Whether you are training for your first event or competing at national level, doing a charity run or a marathon we can make sure you get the most out of your training and competitions. We are also able to assist recreational sportsmen and women who wish to get more out of their sport and corporate organisations who wish improve the health and welfare of their staff.

For more information or some free advice go to www.f4tcoaching.com or email
info@f4tcoaching.com