Getting Ready to Run
In just under 5 months time I’ll be preparing myself to run my third Half Marathon, the Great North Run! I’m just starting to pick my running up a notch as I get ready to go into training mode come May.
Every year more and more of us are taking up running and many of us are choosing to take part in running events for charity. When I first started running, as well as doing it to get fit and lose weight, it was with the aim of completing a Half Marathon. The race was a challenge that I’d never dreamed I’d be able to achieve. I ran to raise money for Cancer Research UK which is a cause very close to my heart. I’ve found that signing up to run a race, and better still for a good cause, is very motivational. I know it sounds a bit cheesy but when I was training and running the race and things got tough, thinking of what the people close to me who have had cancer have had to go through helped me push through.
I’ve completed the Great North Run twice now and this year will be my third time. Each time I’ve trained for the race I’ve pretty much just followed my own plan but unfortunately this has wound me up injured twice. Luckily I managed to get myself healed and able to run the race both times but it was a close call! I have learned a lot of lessons since I’ve started running though, and before I started training again I wanted to remind myself of them!
- Build up your mileage slowly – looking back I think I probably increased my mileage too early, peaked too soon and ended up with a bit of burn out. There are lots of great training plans out there for every distance, from a 5k to a full Marathon and I definitely think its worth checking them out to give you an idea of how to progress safely.
- Fuel yourself well – The first year I started running I think I did ok but last year I got much better. Experiment with what foods work well for you. Before a shorter run fast absorbing carbs like a banana or some dried fruit is excellent. I found that dates were my rocket fuel, I even ate them instead of energy gels during the race! If you’re running for more than an hour you may need a more substantial pre workout meal incorporating some fat and protein alongside your carbs to keep you going. Of course hydration is a must, I don’t like artificial energy gels and drinks – I actually found that dates and some water mixed with coconut water (which contains natural electrolytes) was ideal for me. One thing I have to be very careful about is making sure that I’m consuming enough calories overall so that I’m maintaining my weight when I start to burn more calories as my training increases.
- Recover properly – I used to be really lax with stretching after running until I got injured and it was too late! I need to remember to always stretch and if possible, use a foam roller, after my runs. Recovery nutrition is really important as well, you need to replenish your glycogen stores as soon as possible so something like chocolate soy milk makes a great post run snack. You should also aim to eat something rich in protein within 2 hours to help your muscles heal. My favourite post run meal will always be a green smoothie with added protein powder. The antioxidants from the greens support your body to repair itself and can help to reduce inflammation.
- Don’t skimp on running shoes and a sports bra – I really need to remind myself of this one right now, I desperately need new running shoes and a new sports bra! I really think that its worth investing in these two items – it could save you money at the physio and a lot of heart ache (and chaffing) later. Find a good sports shop that will analyse your gait and suggest the best running shoes for you.
You can read my full running story and more tips in my ‘How I started running post’. Although I’ve learned a lot of lessons and picked up some great tips I know I could have benefited from more expert advice.
To support runners AXA PPP Healthcare are putting its health knowledge to good use by holding a dedicated running live web chat on Thursday 26th April (see below for times) where you can ask a panel of experts your questions. The experts include:
- AXA ICAS, sports and exercise science expert John Crudington, who has previously worked as a personal trainer, fitness tutor and physiologist. 10am – 12 noon
- Personal trainer Lucy Wydham-Read, who has spent the last ten years helping people improve their fitness – even the odd celebrity, and at one point an entire football team! 2pm – 4pm
- Nutritionist, Dr Sarah Schenker, who is regularly quoted in the national press and is one of the most influential nutritionists in the UK. 5pm – 7pm
You can submit your questions live at the chat or in advance via Twitter or Facebook.
They are also running a brilliant competition for any one that is running the Race for Life:
If you're a supporter or a runner you can enter a weekly prize draw. Every Friday, until 3rd August 2012, they will top up one lucky entrant's sponsorship fund by:
- £100 for an individual runner
- £200 for an AXA PPP healthcare member (either your own or as part of a corporate scheme)
All that they ask is that the recipient raises at least £50 in sponsorship, and holds a Just Giving page - See here for how to enter. Full competition terms and conditions are here.
As well as the web chat the website also has a lot more health and fitness related content including training guides and some very nice yummy looking recipes!
I’m going to submit my own question for the experts, unsurprisingly, about how I can avoid getting injured again:
‘Along side making sure I have the right running shoes and stretching properly, how can I reduce my risk of IT band and knee injuries during my training?’
I’m determined that this year I’m going to train injury free!
If your a runner, what was your initial motivation to start running? Are you considering starting to run or even to enter a charity race?
*This is post is sponsored by AXA PPP healthcare, however all content and opinions expressed here are my own.
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