TOP TRAINING TIPS
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Here's our top training tips, courtesy of running expert, Graham Jessop
Start on time! A Half Marathon or Ten Miler race is a long way and you need to allow your body enough time to prepare itself. Start your pre-training schedule immediately so by the end of June at the latest you are ready to begin your main training programme. Adapt your plan Once you’ve chosen your Training Plan, you can adapt it to suit you. For example, you can re-jig the days you run to suit your lifestyle and work or family commitments. Just make sure you allow rest days in between harder training sessions and ensure you complete the suggested number of runs. Commitment to the plan is important. It is difficult later on to catch up on missed time. When to train Everyone has their favourite time to exercise; first thing in the morning, over lunch or in the evenings – you can choose to run when it suits you best. |
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Missing training
If you miss a few days, or a week because you’re on holiday, or are sick, don’t worry. You should always listen to your body and do what feels right for you, don’t push yourself too hard and risk injury. If you need to repeat a few sessions to catch up, then do so. If you know you’re going to be on holiday in August, then allow yourself another week to train, and start the plan a week earlier. If you can do something while you’re away, like a short run, or some swimming or cycling, try to do that instead and then pick up your plan where you left off when you get home.
Warm up
A warm up helps to prepare your body for exercise. Start every training run with 5 minutes of light jogging to get your body ready for the main training session.
Cool down
A cool down is important to bring your body temperature and heart rate down after exercise. Light jogging or brisk walking for 5-10 minutes after your training session is a perfect way to warm down. When you get home, spend another 5 or 10 minutes stretching. Make sure you hold each stretch for 30 seconds. This helps to improve flexibility and maintain suppleness.
Vary your route
Vary your running routes and try to include as many different surfaces as possible when you train. Hard surfaces can put a lot of strain on your joints and muscles. Make use of local parks, fields, beaches or bridleways / footpaths to run on. These runs can be more pleasant than the roads, helping to keep your enthusiasm up for your training!
Long Steady Run
This is the most important run of the week, and you shouldn’t be tempted to skip it. These runs help to prepare your body for the full race distance.
Interval Training
Our Training Plans may include Speed Runs or Tempo Runs – otherwise known as interval training. This involves running a lap or fixed distance (e.g. between lamp posts), as fast as you can, then recovering, and repeating the process. Initially you might do this three or four times leading up to a maximum of ten. As you practice, you should notice an improvement in your performance.
Hill work
Another variation to include in your training, especially for the Chichester Half and Ten Miler course is hill work. Hill running is a more complete work out for the whole body and uses muscles in a slightly different way than on flat surfaces. A hill gives you a change of pace giving the body an extra dimension from the work out which can be mentally refreshing and rewarding.
Remember the first half of the Chichester Half includes some strenuous uphill work so the sooner you face this challenge the better!
Start with some gentle inclines and as you get fitter tackle some steeper ones. Attack the uphill at a steady pace and keep your breathing steady. Avoid looking at the top!
Be very careful coming downhill, to avoid too much stress on your ankles, shins and knees. A hill gives you a change of pace giving the body an extra dimension from the work out which can be mentally refreshing and rewarding when you are feeling all in.
Run on a track
If you have access to a running track, this can be a great way to train and see how you are improving as you time yourself round the track. A local playing field can be a useful alternative to run laps round or complete your speed / tempo training runs.
Cross Training
Doing other forms of aerobic exercise is a great way to optimize your running fitness. Things like cycling, swimming, yoga or pilates are great forms of cross training. You should try to mix this in with your training if you can.
Find a buddy
Running in a group can make all the difference in how successful your training is. If you’ve arranged to meet a group, or a friend to run with, you’re less likely to skip your training! Running with someone else can help to fight of fatigue and keep you motivated too. Find a local running club in your area; there’s usually plenty around. Or buddy up with a friend who’s running the race too and train with them.
Rest
Rest is just as important as training as your body needs time to build and repair. Make sure you take your scheduled rest days and listen to your body. If you’re feeling run-down, take another rest day or reduce or adapt your training session. Seek professional advice if you’re injured.
Eat well and often
Eating a well-balanced diet is essential when you are training to make sure your body has all the nutrients it needs to run. Lots of carbohydrates, fresh fruit and vegetables and protein – especially important after your training runs. Read our tips and advice on nutrition and hydration.
The taper
This is when you reduce your training and bring your mileage right down in the final week to allow your body to rest and recover ahead of the race. You’ll notice in the Training Plans that activity in the last 2 weeks is reduced. Make sure your stick to this.
Get the right gear
It’s important to be comfortable when you’re training so you’ll need a good pair of running shoes and the right clothing before you get started. Read our tips and advice on clothing and kit.
If you miss a few days, or a week because you’re on holiday, or are sick, don’t worry. You should always listen to your body and do what feels right for you, don’t push yourself too hard and risk injury. If you need to repeat a few sessions to catch up, then do so. If you know you’re going to be on holiday in August, then allow yourself another week to train, and start the plan a week earlier. If you can do something while you’re away, like a short run, or some swimming or cycling, try to do that instead and then pick up your plan where you left off when you get home.
Warm up
A warm up helps to prepare your body for exercise. Start every training run with 5 minutes of light jogging to get your body ready for the main training session.
Cool down
A cool down is important to bring your body temperature and heart rate down after exercise. Light jogging or brisk walking for 5-10 minutes after your training session is a perfect way to warm down. When you get home, spend another 5 or 10 minutes stretching. Make sure you hold each stretch for 30 seconds. This helps to improve flexibility and maintain suppleness.
Vary your route
Vary your running routes and try to include as many different surfaces as possible when you train. Hard surfaces can put a lot of strain on your joints and muscles. Make use of local parks, fields, beaches or bridleways / footpaths to run on. These runs can be more pleasant than the roads, helping to keep your enthusiasm up for your training!
Long Steady Run
This is the most important run of the week, and you shouldn’t be tempted to skip it. These runs help to prepare your body for the full race distance.
Interval Training
Our Training Plans may include Speed Runs or Tempo Runs – otherwise known as interval training. This involves running a lap or fixed distance (e.g. between lamp posts), as fast as you can, then recovering, and repeating the process. Initially you might do this three or four times leading up to a maximum of ten. As you practice, you should notice an improvement in your performance.
Hill work
Another variation to include in your training, especially for the Chichester Half and Ten Miler course is hill work. Hill running is a more complete work out for the whole body and uses muscles in a slightly different way than on flat surfaces. A hill gives you a change of pace giving the body an extra dimension from the work out which can be mentally refreshing and rewarding.
Remember the first half of the Chichester Half includes some strenuous uphill work so the sooner you face this challenge the better!
Start with some gentle inclines and as you get fitter tackle some steeper ones. Attack the uphill at a steady pace and keep your breathing steady. Avoid looking at the top!
Be very careful coming downhill, to avoid too much stress on your ankles, shins and knees. A hill gives you a change of pace giving the body an extra dimension from the work out which can be mentally refreshing and rewarding when you are feeling all in.
Run on a track
If you have access to a running track, this can be a great way to train and see how you are improving as you time yourself round the track. A local playing field can be a useful alternative to run laps round or complete your speed / tempo training runs.
Cross Training
Doing other forms of aerobic exercise is a great way to optimize your running fitness. Things like cycling, swimming, yoga or pilates are great forms of cross training. You should try to mix this in with your training if you can.
Find a buddy
Running in a group can make all the difference in how successful your training is. If you’ve arranged to meet a group, or a friend to run with, you’re less likely to skip your training! Running with someone else can help to fight of fatigue and keep you motivated too. Find a local running club in your area; there’s usually plenty around. Or buddy up with a friend who’s running the race too and train with them.
Rest
Rest is just as important as training as your body needs time to build and repair. Make sure you take your scheduled rest days and listen to your body. If you’re feeling run-down, take another rest day or reduce or adapt your training session. Seek professional advice if you’re injured.
Eat well and often
Eating a well-balanced diet is essential when you are training to make sure your body has all the nutrients it needs to run. Lots of carbohydrates, fresh fruit and vegetables and protein – especially important after your training runs. Read our tips and advice on nutrition and hydration.
The taper
This is when you reduce your training and bring your mileage right down in the final week to allow your body to rest and recover ahead of the race. You’ll notice in the Training Plans that activity in the last 2 weeks is reduced. Make sure your stick to this.
Get the right gear
It’s important to be comfortable when you’re training so you’ll need a good pair of running shoes and the right clothing before you get started. Read our tips and advice on clothing and kit.