For those looking to get fit this year or to challenge themselves, the Compton Champions Active Award is for you. Over the coming weeks and months we will be discussing all kinds of ways that you can be active and raise funds for Compton Hospice. Participants are able to take part in anything from a skydive to a football match or sponsored walk, a cricket game, trampolining or even tight rope walking …..It’s totally up to you! For now however, let’s take a look at how to train for a sponsored run….
It’s finally happened! This weekend we have been treated to a little hint of summer with blue skies and sunshine – the perfect weekend to dust off those running shoes and take those first steps to training for a charity run!
There are plenty of events to choose from across the country that are open to all ages and abilities (check the terms and conditions of your chosen race for more information) and a good training schedule is paramount to achieve your goals.
Timing is everything!
Life is often very hectic what with exams, friends and Justin Bieber to think about, but if you develop a training schedule early on to fit around all of the other things you have going on, you are more likely to stick to it. Research shows that you need to run at least two times a week to get any significant benefit from it.
Chill
That said, it’s very important to give yourself a rest. Running every single day is not recommended as you need to give your muscles time to recover. Alternate running with things like swimming or yoga. Stop when you get tired during a run. You might feel like running through the pain, but it’s your body’s way of telling you that it’s had enough. Don’t ignore the signs and risk damage to your joints and muscles. You can always train again later in the week when you’ve got a bit more energy to spare.
Appy and you know it!
A good way to keep yourself motivated is to download one of the many running apps that are available. These will tell you how far you have run, how fast you ran and your average pace. Our personal favourite is Endemondo, but browse through that App store and choose the one that suits you best.
Know your Knees!
As well as putting strain on your muscles, running can also damage your knees if you don’t look after them properly. Look out for signs of knee problems including severe pain or swelling and consult a GP if you think you might have overdone it. You can help to minimise any damage by choosing a good pair of running shoes (visit the Shoe Advisor at http://tinyurl.com/3lxuwl2) and replacing your trainers regularly. The recommended time to look for new footwear is after around 500 miles wear.
Sttttrrrrreeeeeeettttcccchhhhhh
Always, always, always….always stretch before and after exercise. We cannot stress this enough! This will minimise muscle damage and also morning after aches and pains.
The Route of it all
Keep yourself motivated by running different routes and vary the terrain and lengths of your runs. Remember to keep safe. Always tell someone where you are going, avoid dark or isolated areas and ideally carry a phone with you so that if something happens you are able to contact home.
Must be the music
Music is also a great motivator and a good playlist can keep you going longer. However once again don’t forget that safety comes first! Keep the music low so that you are aware of your surroundings and remove headphones altogether when road running.
Get some grub
A runner knows that half the battle is a good diet. The BBC Good Food website has some great help and advice for diet plans. Visit http://tinyurl.com/h8jbjyz
Pat on the back
Don’t forget to reward yourself after each run. Have a bubble bath, buy yourself a magazine or watch something you like. Don’t be disheartened if a run doesn’t go as well as you would have liked either. Everyone has a bad day now and again…just don’t give up!