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OrchidRun Training advice

Getting started
If you are new to running then a 5km race is the perfect distance to start with. It’s important to build up your distance over time and don’t try and take on too much too soon. To start with running may come easier to some than others. If you already play another sport, it will certainly stand you in good stead and you’ll have a basic fitness that will translate into running. Others however may not have played any sport for a long time and it will take a while to get into the swing of things. It’s important to stay with it as the great thing about running is that you can improve tremendously in a short period of time with a little perseverance. Below are some handy hints and tips and if you have any specific questions or would like to download training guides please visit

http://www.realbuzz.com/microsites/orchid/training_zone/trainer.php

Warming up and cooling down

• It is essential before any physical activity that you warm up in order to avoid injury.
• Before distance running, you should start with alternating slow jogging and walking for 8 – 12 minutes as an initial pulse-raiser and then gradually increase the intensity of your running.
• Warming up increases respiration and heart rate and in turn increases oxygen exchange and delivery via increased blood flow to the muscles. This is vital for making muscle tendons and ligaments more pliable and therefore safe for stretching.
• Remember to spend 5 – 10 minutes stretching all your major muscle groups, particular your hamstrings and quadriceps after your warm-up.
• It is just as important to cool down after your run. Don’t just stop running suddenly as it will shock your body and your muscles will contract too quickly. Slow down gradually to a slow jog and then a brisk walk before stretching your muscles again.

What to wear

• Running is cheap but it’s important not to skimp on a decent pair of running shoes.
• Remember some injuries such as shin splints and tight calves are sometimes caused by wearing the wrong shoes, so it is really worth shopping around.
• Most good running shops will be able to advise you and some such as Runners Need watch how you run on a treadmill before giving you advice on what style should be best for you.
• Your running socks are an important part of your kit as the right pair can often reduce the chance of getting blisters. There are various brands available made of special fibres that wick the sweat away from the skin and prevent rubbing.
• Always train in what you plan to wear on the big day for at least a few weeks beforehand so that you know it’s comfortable and doesn’t rub.
• Comfort is key so make sure your clothes aren’t too tight and look for breathable fabrics that help keep the skin dry.

Diet advice

• Remember that food is the fuel that will ensure you get through the next few months of training.
• The main portion of your meals should be high in carbohydrate (bread, rice, potatoes and pasta), but also include some protein, a little fat and plenty of fresh fruit and vegetables.
• Try to cut out sweets, crisps, and chocolate. Nuts are a much better replacement for chocolate as an energy booster because they release energy slowly.
• Cut down on alcohol, tea and coffee!
• Some runners prefer to run on an empty stomach but it’s important to experiment and find out what suits you.
• Make sure you drink plenty of water and sip lots throughout the day. Always remember to drink plenty of water after a run to rehydrate.
• There are many energy drinks and bars available but make sure you try them well in advance of race day.

Staying injury free

• Structure your training. Make sure hard days are followed by easy ones and include one complete rest day a week. If you are a novice have more.
• If you develop a slight niggle anywhere, don’t be afraid to take a couple of days off. Sometimes this is all it needs.
• Although long runs are the main ingredient of distance training, don’t go overboard with them! One too many and you’ll be exhausted by race day.
• Be aware of signs of overtraining: loss of sleep, continual sore muscles and feeling irritable.
• Keep hydrated and drink at least two litres of water a day.
• Whilst running on road is essential training, try to run off-road on grass whenever possible to protect your joints.
• Cross train. Cycling or swimming once or twice a week helps reduce injuries from the pounding that running causes.
• Have regular massages and you’ll find that your body will be monitored for any signs of tension and this can then be treated before it leads to injury.

Specific marathon training

When it comes to marathons, people often train too hard too soon! Training for a marathon is relatively simple but time consuming. The marathon is an endurance test, so the vast majority of your training will need to be running but you will need to build up your distance over a period of time. You can train for a marathon in four months and the advice below is based on a basic level of running fitness.

With four months to go, you should have started getting into a routine of going out at least three times a week for about 20 minutes each time. You now need to start building up the distance and frequencies of your runs. You should aim to be running at least three times in the week and fit in a longer run at weekends of over an hour.

You should vary the pace and route of your runs, doing harder sessions followed by easy runs. Rather than just simply doing long steady runs, you should start to build in speed training into one of your weekly sessions which will help to increase your running efficiency at the slower speed. There are two good speed training programmes; repititions and fartlek.

Repititions can be done at your local park or down at your local running track. Set yourself a distance or time limit (approximately one to two minutes) and increase your speed during this time. Slow to a walk or jog in between and then put in another fast stretch. You should be pushing yourself in the faster sections but aim to be able to finish the session without feeling pushed to the limit! Hill repititions are the ideal way to increase your fitness and stamina quickly.

Fartlek– this is a Swedish term which literally means ‘speed play’ and should be carried out for about 45 minutes. Here’s how a typical session would work. After a steady warm-up simply pick a landmark and run hard to it, then jog until you have recovered. Then pick another landmark, run hard to that, recover and so on. You can choose the distances and at first you might go for 100m and then the next one 400m.

Other general fitness such as cycling, swimming or team sports will help you maintain your fitness but if you are short of training time then you should really concentrate on your running in the months leading up to the marathon.