Wanting to Run Your First 5 to 10k Race?

admin — Thu, 22 Oct 2009 12:36:21 +0000

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.

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.

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 ****!”

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.

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.

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.

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

Easy Guide to Start Running

admin — Thu, 02 Jul 2009 12:32:59 +0000

Easy guide to starting to run

Take the ‘talk test’ always run at a relaxed and comfortable pace. This isn’t the Olympics – it’s a lifelong fitness quest. To check your effort level, start a conversation with your training partner. You should be able to speak without gasping or feeling out of breath. If you can’t, then slow down.

Go farther, not harder Once you reach the magic 20-minute mark, build up to 30 minutes (then 40, 50 and 60). Don’t make the mistake of trying to get faster – don’t try to run your 20-minute course in 19 minutes. Increasing endurance is your first priority.
Dont look at a watch or even wear one at first as you only compare yourself to your last run. This can be totally demoralizing and the biggest achievement is you are out there in the first place.

Be a tortoise, not a hare I don’t have to re-tell the old children’s story here. Running works just like the tortoise-and-hare race. It rewards the patient with weight loss, steady progress, less stress, more energy and a host of health benefits and penalizes the overeager with injuries, burnout and the like. This isn’t a sport for sprinters. Be slow, not sorry.

Don’t compare yourself with anyone else There must be a billion runners out there, so don’t feel bad if you see someone who’s faster, thinner or smoother-striding. Running is your activity – make it work for you, and don’t worry about anyone else and enjoy it and feel good about what you are achieving.

One last point, run as a group It’s good to start with other people going through the same thing as you and come and join us for a run on Thursday after work at 18.30, see the calendar.

Basel Dragons » rhine

Wanting to Run Your First 5 to 10k Race?

Easy Guide to Start Running