A Historical Half Marathon

No longer with a 10K Fun Run

Sunday 1st April 2012

If you've decided to run then you need to make sure you're well prepared! A good training program that is appropriate to you could be the difference between running a successful run or causing yourself a serious injury! Below are some tips to help you out!

TRAINING...

...It's YOUR
Responsibility!

Run for timing rather than distance. Set a realistic goal time that is calculated from timing previous runs. You can calculate your predicted time using an online calculator here...
Once you have calculated your Goal Time you need to choose a Training Program that is appropriate. Programs are usually at least 12 weeks for a Half Marathon and 8 weeks for a 10K, but can be more. Remember that you should build your training slowly and steadily. Your program should include a mixture of Speed Runs, Strength Runs, Long Runs, Tempo Runs and Recovery Runs. Please use Running Websites and Publications to help you choose the correct Training Program.

Calculator

Goal Time / Training Program...

Nutrition / Hydration...

Shoes / Equipment...

The success of your Race and Training Program will be dependant on your Nutritional intake. You will need to set yourself a sensible Eating Plan that will coincide with your Training Program...and stick to it!
Your diet needs to include all of the necessary VITAMINS (A, C & E) and MINERALS (Iron, Calcium, Sodium, Zinc).
You will also need a healthy balance of:
CARBOHYDRATES: Provides your muscles with the fuel they need for physical exercise. Load up and replenish often! They should make up 60-65% of your daily intake.
PROTEIN: A minor source of energy, but a major source of growth and repair to muscle, tissue and bone. Protein should make up 15-20% of your daily intake and check that your proteins are low in fat.
FAT: Provides energy for daily activity as well as benefitting hormones, body cells and absorbing vitamins. Stick to low saturated and low cholesterol fats and try not to go over 20-25% of your daily intake.
WATER/FLUIDS: Probably the most important part of running is staying hydrated. Water will keep you hydrated as well as act as a transporter of vitamins and minerals. Other fluids (juices/cordials/sports drinks) can replace lost sodium and keep your blood sugar levels up. It is important to schedule good hydration before during and after your run!

Scroll Here

If you were a guitarist, you wouldn't turn up to a gig without your guitar would you?...So make sure you don't turn up to a road race without your correct equipment. The correct running shoes are a very important factor in your race, so choose wisely and test them out! You also need to consider your clothing and think about how the weather will affect your race. It is important to keep warm before and after the race and have clothing that does not restrict your running. It is always useful to run in the apparel that you plan to do the race in before the race day.
You may also wish to think about mile-counters, heart-rate monitors, calorie counters etc.

Medical / The Route...

Are you medically fit enough to run the distance in question?

Before you run any distance you should let your GP know what you are planning to do, get a general check-up and ask for any health advice. Your body is your own responsibility so treat it well and ensure you are capable of the race.

Study the route in question! Every race differs and some are more challenging than others, regardless of distance. Study the route map, do your homework and if possible, try to run the route before race day. You will only improve your time, confidence and safety if you are familiar with the route!

You are viewing the text version of this site.

To view the full version please install the Adobe Flash Player and ensure your web browser has JavaScript enabled.

Need help? check the requirements page.