Runner’s guide to stretching
A basic guide to correct stretching for runners.
This should be one after a jog/warm up for at least 10 minutes has taken place.
Numbers 1 to 3 repeated on both legs, as well as 9 and 10 with both right and left arms.
Wanting to Run Your First 5 to 10k Race?
Q. What equipment do I need?
A. All you need is a properly fitted pair of shoes, a suitable sports bra (for women) and some comfortable sports clothing that makes you feel good.
A. All you need is a properly fitted pair of shoes, a suitable sports bra (for women) and some comfortable sports clothing that makes you feel good.
Q. How much weight will I lose?
A. Nothing …………………..(except cross-country skiing) burns more calories per minute than running . But don’t forget to eat and drink enough to exercise at your best in the first place. You’ll still win out.
A. Nothing …………………..(except cross-country skiing) burns more calories per minute than running . But don’t forget to eat and drink enough to exercise at your best in the first place. You’ll still win out.
Q. How fast should I run?
A. The easiest way to make sure you’re running at the right speed is to go with a friend and make sure you maintain ‘chatting’ pace – even when the going is tough you should still be able to get a few words out, even if they’re just “how.. much.. further..my coach is a ****!”
A. The easiest way to make sure you’re running at the right speed is to go with a friend and make sure you maintain ‘chatting’ pace – even when the going is tough you should still be able to get a few words out, even if they’re just “how.. much.. further..my coach is a ****!”
Q. What should I eat?
A. Just a good all-round diet, with plenty of fluids and a slight emphasis on low-GI carbohydrate. Aim to eat 50% of your calories from carbohydrate, 25% from protein and 25% from fat. Only half-marathon runners need go wild with pasta.
A. Just a good all-round diet, with plenty of fluids and a slight emphasis on low-GI carbohydrate. Aim to eat 50% of your calories from carbohydrate, 25% from protein and 25% from fat. Only half-marathon runners need go wild with pasta.
Q. Help! I don’t feel like I’m making progress
A. If you’re new to running, we’d call going from doing no regular exercise to doing a run-walk programme pretty good progress. Don’t measure yourself against other people – if you’re running or walking further, more often, more quickly or more easily, you’re making progress. Improvements come in stepsQ.
Help! I have aches and pains
A. Feeling a bit achy after running isn’t uncommon. Minimize it by starting and finishing each run with a few minutes of gentle jogging or walking, and do some stretching when you finish your session. If your ache turns into a pain then you may need to ease up, or take a few days off running.
Q. Help! I feel self-conscious
A. Whatever shape or size you are, the very fact that you are out there and getting fitter means you have plenty to be proud of. More likely than not, anyone who looks at you when you’re training is envious of your get-up-and-go. Whether you’re in the gym or in the park, hold your head up high.
A. Whatever shape or size you are, the very fact that you are out there and getting fitter means you have plenty to be proud of. More likely than not, anyone who looks at you when you’re training is envious of your get-up-and-go. Whether you’re in the gym or in the park, hold your head up high.
Race day approaches!!!
Q. I’ve never been in a race before. What’s it like?
A. It’s fantastic! Busier and friendlier than you could imagine. Just don’t be tempted to dash off too fast at the start – that’s the most common mistake. If you start slowly, you could spend your race overtaking and moving up the field – what a confidence boostQ. How should I prepare on race day?
A. The golden rule is don’t try anything new. Have a familiar breakfast (or afternoon snack, if it’s an evening race), a glass or two of water or juice (try and stay off the beer), and make sure you’ll be wearing shoes and clothing you’re really comfortable in.
A. It’s fantastic! Busier and friendlier than you could imagine. Just don’t be tempted to dash off too fast at the start – that’s the most common mistake. If you start slowly, you could spend your race overtaking and moving up the field – what a confidence boostQ. How should I prepare on race day?
A. The golden rule is don’t try anything new. Have a familiar breakfast (or afternoon snack, if it’s an evening race), a glass or two of water or juice (try and stay off the beer), and make sure you’ll be wearing shoes and clothing you’re really comfortable in.
Q. How fast could I (should I?) go?
A. Most beginners’ goal is simply to finish the race with a smile on their face. but if you need to calculate a goal in your training programme, break it down per kilometre and set your watch.
Q. What if I’m last?
A. Why not take a look at the previous year’s results for your race? That way, you’ll get a good idea of where in the field you might find yourself on race day. Even if you do come last, you’ll probably still have a great time and get the biggest cheer going courtesy of the marshals, commentators and all the other runners especially if you run with a running club
A. Why not take a look at the previous year’s results for your race? That way, you’ll get a good idea of where in the field you might find yourself on race day. Even if you do come last, you’ll probably still have a great time and get the biggest cheer going courtesy of the marshals, commentators and all the other runners especially if you run with a running club
Why do we run and compete in races?
Why do we run distance races and put ourselves through tough training?
Well if you hadn’t notice, one of the largest half marathons in the world was run this weekend. The Great north run this year was in its 29th year. It ran with 42,000 runners and nearly 5 years ago I was lucky to be part of the 55,000 competitors who started when it broke the world record for most number of people in a race. So the question is what drives people on to run these events, well some do it to raise money for charities, some do it for fitness and losing weight, some do it in honor of loved ones they have lost, but most do it for the camaraderie that an event like this creates.
I remember been stood on the start line on a lovely autumnal morning. It was hot weather for England 15 degrees and no rain, which was a nice change from running through muddy forests with rain running down my back. I was doing it for My mums charity, they helped the old people from around our area who couldn’t get out of their houses by buying a mini bus and picking them up and taking them once a week to a local centre so they could meet people and sing songs, even celebrate Christmas as some were completely alone. As there old mini bus was getting old and falling apart, I thought I would try and help them by raising money for a new one and had accumulated over £2000 towards them buying a new mini bus. So I stood there with a good feeling, but the thing is I find it hard to explain what it was like stood there. I was nervous, but with excitement, this was about my 6th half Marathon, so I was no virgin to this distance and new I could make it to the end. As the swell of people came into the paddock next to me, it was this nervous excitement which had people randomly walking up to you and saying hello, chatting about where they had come from and how much they had or hadn’t trained for the race.
When the gun went everyone was slowly jogging off together, no one was really bothered about the time as we all had chips on and new we would eventually get to the start. The music was booming all around me and me and my friends from the Leeds Dragons were chatting away about how it was going to be and talking about how they were going to celebrate after, mine was obvious as I had made a self imposed ban on fish and chips for over 6 weeks, so had already worked out where I was getting them from.
As the run progressed it was a bit stop start as the people who thought they were good started to puff and pant around me and started walking after 3 miles. This was a little annoying, but I kept telling myself I was here for charity and not for a time. Around the half way stage I suddenly realized the temperature was getting much hotter than earlier and when I noticed a temperature sign it read 23 degrees. It had become very hot over a short time and was rising. Suddenly I noticed that every mile of the course was lined with people and they even was handing people drinks and sweets to help them run. The locals was also out with their hose pipes showering people when they went past, it was great relief.
As the last few kilometers came, it was now baking hot and I slowed to a walk, ‘come on son’, shouted this voice. I looked round and it came from this man dressed as a bumble bee! He looked roasted thought the little air hole he had. This inspired me to push on and as I came up to the last 2 kilometers I suddenly felt I had energy again, so I made a last spurt and crossed over the line in 2 hours 20 minutes.
This was one of my slower times, but all my club colleagues came up and gave me a hug at the end and it was a near tear moment for me as I felt a huge amount of feeling lift up from me.
So I got my fish and chips, Mum’s charity got their new mini bus and I felt good about myself.
This is the same camaraderie I would like to have with our club in Basel and I know we can all have it. We just need to work together more in all aspects as a team and then we will go on from strength to strength in our friendship and in our private lives, in and away from the club.
Keep on running
Martin
20 Tips for Fast Fat Loss
If you don’t have the time to read a book, here are 20 proven and effective tips for getting rid of your spare tyre.
Marathon Training Schedules
Here are some marathon training schedules for you to download, each tailored by our coaches according to differing goals.
Please click into the category:training session header tab in the above to view.
Ten reasons you should start running!
Ten reasons you should start running!
Basel Dragons have everyone from Beginners to elite runners and tri-athletes training with us. Here is 10 reasons why you should join us and run.
1, Running is easy to learn.
2. Running s the quickest way to get cardiovascular fitness.
3. Running makes you feel good mentally and physically.
4. Running is one of the best ways of reducing stress.
5. Running is the most flexible way of training your body.
6. Running is good for your heart and helps you be able to run after your kids and not be tired running for that tram.
7 Running and fitness makes you better in bed. * Ask the coaches for more details 
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8. Running is the cheapest forms of exercise.
9. Running with a group not only helps motivate yourself to run further and harder, but helps create unbeatable bonds with other like minded people.
10. Running can be not only motivational, but bring great personal satisfaction.
We can help you get your goals, join us!
60-Second Guide: Stretching
60-Second Guide: Stretching
Run safe, strong and injury-free – wise up to the what’s, whys and when’s of stretching
Martin’s Eight Month Half-Marathon Program
This training schedule is a guide to getting fit to run a half marathon and has been worked out over an 8 month training plan.
