Training tips
Top trainer-buying tips
- Your feet expand when you run, so make sure you shop in the afternoon or after a run.
- Wear the socks you’ll run in.
- Don’t buy shoes too near to the event. New shoes can cause blisters and it’s frustrating to be fighting against your shoes.
- Make sure the salesperson measures both feet. Most of us have one foot bigger than the other; your trainers should fit the larger foot.
Getting started
This can be daunting. So break down your training into manageable steps and start training in plenty of time. You’ll avoid over-exerting yourself and reduce the likelihood of injury.
Take time to work out your training plan for the coming months. Knowing what you’re aiming to achieve, will help keep you motivated.
If regular exercise is new for you, then allow a little more time and build up your overall fitness gently. It helps to think in terms of time, rather than distance. Several 10 minute walks a day for a week or so, should help prepare your body for serious training.
Warm Up and Stretching
Tight muscles are painful, more prone to injury and don’t perform as well. So obviously, the more you do to avoid this, the better. A thorough warm-up is essential, here are a few tips to make your’s really effective:
- Always warm up before any serious exercise. A good way to start is a leisurely 10 minute walk.
- Aim for at least 10 minutes stretching for every 1 hour of exercise.
- Achieve your stretching positions gently.
- Hold each stretch for 15 – 20 seconds and never ‘bounce’ in a stretch.
- Avoid overstretching – it should never hurt; your flexibility will improve in time.
- Remember to breathe slowly and in a normal rhythm.
- Cool-downs are just as essential as warm-ups. Never stop exercising abruptly, always cool down.
- Have a hot bath or shower after a work-out. This helps relieve tired muscles and avoid stiffness the following day.
Injury Prevention
Nearly all running injuries can be avoided through the correct kit and running technique. But remember, pain is your body’s way of telling you that something’s gone wrong, so don’t try to ‘train through it’.
- Touch the ground with your heel first, roll the foot forward – through the arch and over the ball of your foot – to your toes, then push off again.
- Keep your strides smooth and even.
- Don’t feel pressured to keep up, run at a speed that feels comfortable.
- Shorten your stride when running up or down hills. Your lungs, legs and heart have to work harder to power you up the hill.
- Keep your back straight when you run.
- Numbness or burning feet is often caused by tight or ill-fitting shoes squashing the nerves in your feet.
10K Training Schedule for Beginners or those a little rusty!
If you haven’t run for a while, or have any medical problems, then it’s wise to consult your doctor before you start training. It’s also worth checking out www.runnersworld.co.uk, especially the ‘Total Beginners Guide to Running’ in their Training section.
The schedule below isn’t set in stone, it’s just a guide and the most important thing is to listen to your own body. Consistency is the key but if you’re ill or injured then pushing yourself is just counterproductive.
Starting from scratch?
Build up very gradually without pushing too hard or too far. Yes, some huffing and puffing is required, but this should ease as you get fitter. If you need to take a break, just walk until you get your breath back.
Start by walking at a good stride (so your heart rate’s raised and you feel slightly puffed.) Then start adding short bursts of jogging. Gradually increase the jogging time and reduce the walking time until you’re able to jog for the whole session. Then slowly increase the length of the session until you’re covering the 10k distance. Don’t worry if you miss the odd session but try to get out at least twice each week.
These sessions can be whenever you want, however try to avoid running on consecutive days.
Already active?
Or maybe you’d prefer a bit of variety in your fitness? If that’s the case, just substitute session 2 with another activity (swimming, cycling etc) and cut down your jogging/running to twice a week.
| Session 1 | Session 2 | Session 3 | |
|---|---|---|---|
| Week 1 | Walk 5mins/ jog 1min repeat 5 times Total – 30mins |
Walk 5mins/ jog 2mins repeat 5 times Total – 35mins |
Walk 5mins/ jog 3mins repeat 4 times Total – 32mins |
| Week 2 | Walk 3mins/ jog 4mins repeat 4 times Total – 28mins |
Walk 3mins/ jog 6mins repeat 3 times Total – 27mins |
Walk 3mins/ jog 8mins repeat 3 times Total – 33mins |
| Week 3 | Walk 1min/ jog 10mins repeat 3 times Total – 33mins |
Walk 1min/ jog 12mins repeat 3 times Total – 39mins |
Walk 1min/ jog 14mins repeat 3 times Total – 45mins |
| Week 4 | Jog 20mins | Jog 25mins | Jog 20mins, walk 1min, jog 20mins Total – 41mins |
| Week 5 | Jog 25mins | Jog 30mins | Jog 40mins |
| Week 6 | Jog 30mins | Jog 45mins | Jog 60mins |
| Week 7 | Jog 30mins | Jog 45mins | Jog 70mins |
| Week 8 | Jog 30mins | Jog 30mins | 10k race – ENJOY! |