With 12 weeks until the Great Manchester Run I thought I would share a few tips to help you begin your training. Even if you are not running in this race you can use these for any prep or even just to start running as a hobby.
*I am by no means a pro runner so these are tips I have gained through my own experience and research doing races and as a personal trainer*
There is no point in trying to smash out a 10k straight away if you have never run that distance before. Aim for 3-5k as a start point working up to them. Focus more on the distance rather than time as time will come later on. Right now the aim is to get to distance. The end goal is to run it all but for now use a mixtures of running and walking.
Mix it up
Don't run the same distance and pace everytime you train. Your body will reach a plateau pretty quickly therefore it is vital to add varity to it. Aim for 2-3 runs a week one being a slow steady long distance one and the others being more interval style runs. A good training method is Fartlek training to bring your body out of a plateau. For more info on this click here.
Get the right trainers
It is worth investing in getting yourself a decent pair of trainers that are suited to running and your feet. I would recommend getting your gait anaylis done (where they test your walk) so they can find the right trainer for you. It will make it alot easier for you to run, help prevent the risk of injury as well as offering more comfort.
Build your strength
Supplement your cardio training plan with some weight based work for your legs to make them stronger. By building the strength in the muscles you will get more power and drive in your running. Another key area to build is your core, you need to be agile and able to hold yourself.
Match your diet to your training
Yes this means carbs. If you are increasing your exercise you will be expending more energy therefore you need to replenish it. Our bodies use glucose which is a break down of glycogen we get from carbohydrates so it is vital you have these in your diet. You wouldn't run a car on empty so don't try and attempt to do so with yourself.
You want to be eating a well balanced meal post training of carbs and protein as well as having some form of carbs pre training. 1-2 hours before slow realsing carbs like oats, grains and pulses, 30 mins to 1 hr before faster releasing carbs like fruit or some homemade flapjack.
160g rolled oats
40g nut butter
30g dried fruit
Optional if you want a higher protein intake
60g protein powder
50 ml almond milk
Melt the honey and peanut butter
Add all the other ingredients and mix well
Pour into a lined baking tray and leave in the fridge to set
Good luck with your training and keep me posted on your progress. I will be writing more as the weeks progress:
*sharing my own training journey
*more hand tips
*workouts and nutrition advice
Any questions or things you want me to focus on then please drop me an email