Personal training
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GETTING STARTED
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When you are new to running it’s important to start out slowly. By not overdoing it at first you will be less likely to pick up injury niggles and therefore more likely to enjoy your running and keep training!
Start by combining walking with jogging then shift the balance towards more jogging than walking. When you are further into your training programme look at setting goals such as running for a set amount of time without walking or stopping. -
WARMING UP AND STRETCHING
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By warming up properly and giving your body adequate recovery time you will significantly reduce the risk of picking up any injuries.
Start your session with a walk/ jog followed by some light stretching. Post exercise warm down and stretching will help protect from acute feelings of stiffness in the legs.
If you are unsure about what stretches t use try consulting a reputable book on running training or ask a physiotherapist, qualified running coach or personal trainer. -
EATING / NUTRITION
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A good runner’s diet is high in carbohydrates, low in fats and includes moderate amounts of protein. Also remember the importance of hydrating when exercising. Make sure you are well hydrated before you begin exercise and aim to drink 1-1.5 litres of fluid for every hour you exercise.
There are many nutrition products on the market to assist your training. From carbohydrate gels and bars for instant energy to electrolyte drinks which help with hydration and will replace the salts which are lost through sweating. Please call into the Fitstuff store for more information.
Don’t forget the great thing about being a runner is that you burn more calories so you can eat more than a non runner! -
DIFFERENT TYPES OF RUNNING
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Varying your training sessions will help keep you motivated and increase your speed and strength at the same time. Below are a few different training sessions that will inject a bit of variety into your training.
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Fartleck
Fartleck (speed play) is a popular form of training where you alternate slow and fast paced running. The great thing about Fartleck is that you can do it anywhere. Simply pick a landmark (such as a tree or lamppost) and run at speed (e.g. 70-80% of maximum speed) until you reach the landmark. Once there jog until recovered and then pick your next landmark and go again. - Tempo/ Paced runs
- This involves a period of fast sustained running without reaching top speed. Run over a set distance (shorter than your race distance). This type of training will help you maintain a fast pace for longer and will also help develop your pace judgement.
Hill Training