Upcoming Fun Run – Tips and Tricks on How to Prepare

By June 27, 2017Exercise, Home Page News

Run with purpose, to test your limits – Fun Run

If you love keeping fit, social running and getting behind great causes to raise money, then a fun run pretty much ticks all the right boxes for you.

Starting from a low fitness base? Fear not, a fun run typically cater for all with a number of different distances – 5, 10, 21, 42km.

Ultimately that is what makes fun runs so interesting, people from a range of running ranks, uniting to run in one event. If you’re interested in getting involved here is how to prepare

How to Prepare

Leave your excuses behind….

Define your goal and regime

Most training regimes for distance running begin a minimum of 9-12 weeks out from the event. Start small, build up – A rule for everyone to remember. If for example you are training to run in the 10km event with no previous long distance running experience, your first training run should not be 10km, rather a slow build towards 10km, which is the end goal.

Vary your training

Running is a fantastic way to increase aerobic fitness, however running is an impact activity, meaning every time you run, the force exerted on your knee and ankle joints can be as much as 5-12 times your body weight. There is however alternatives in fine tuning your preparation – Long distance walking, short burst sprint training, cycling, High Intensity Interval Training at a gym and swimming are great activities to break a sweat and test your lungs.

Hydrate

Never, ever underestimate the importance of hydrating, particularly if you are training regularly, as a general rule of thumb aim to consume 2 litres of water per day. Supplements like protein powder or sports drinks can also be an advantageous addition to your daily routine, just be sure to do a sufficient amount of research to decide what works best for you.

Plan your diet

If you are sticking to your training regime, (no excuses remember!) chances are you will be burning through calories at a fast and furious speed. Don’t overcomplicate things but you may want to keep a rough track of your calorie intake, to ensure you’re fuelling your body adequately. Include foods like: Whole Grains, Lean Beef, Eggs, Yogurt, Almonds, Bananas, Sweet Potatoes and Salmon.

Equip Yourself

If at all possible, don’t forgo a good pair of running shoes. They will pay for themselves in the long run! Find out more about running shoes here.

https://www.choice.com.au/health-and-body/diet-and-fitness/sportswear-and-shoes/buying-guides/running-shoes

Run with a purpose

Along with identifying some goals, finding a purpose for your running is the reason you will set your alarm for 6am and train hard. Is it to raise money, improve general fitness, to make a lifestyle change or something else? Jot down your goals and purpose and find real motivation in what you are doing.

Training Plan For Your Fun Run

*This training plan will assume the runner has a basic to intermediate running experience and ability. If 12 weeks does not suit your preparation, this program can easily be condensed down into 5-6 weeks, depending on existing fitness base.

Weeks 1 – 4: Starting out

Monday – Rest day.

Tuesday – Fartlek training run. Vary your running and walking speeds based on landmarks or points in the road.

Wednesday – High Intensity Interval Training (HITT) in a gym environment or group outdoor type training.

Thursday – 4x 800m interval running. Aim to beat previous lap time.

Friday – Rest day.

Saturday – Long run day: start at 3km and by the end of the first 4 weeks aim to be running 7km.

Sunday – Rest day.

Weeks 5 – 8: Ramping up the workload

Monday – Light walk or swim, to freshen up.

Tuesday – Low intensity running day, 2-3km at jogging pace.

Wednesday – Gym strengthening or cross training. Focusing ideally on core and posterior chain muscles. Possible exercises could include squats, lunges, planks and other body weight exercises.

Thursday – Fartlek running, ideally at increased intensity from first 4 weeks.

Friday – Rest day.

Saturday – Long run day.  Running between 8-10km aim to increase speed by 10%, each week.

Sunday –  Brisk walk over 4-5km

Weeks 9 – 11: Fine Tuning

Monday – Rest day.

Tuesday – Hill sprints: Using a hill approximately 100-200 metres long, do 4-6 sprints, rest, then repeat 3 times. (jogging on the way back down).

Wednesday – Gym work, focusing on core and posterior chain muscles.

Thursday – Interval Running at increased distance from previous weeks. 3x 1000m with aim to beat previous lap time.

Friday – Rest day.

Saturday – Long Run day. This should now be slightly longer than the actual race distance.

Sunday – Rest day.

Week 12: The Final Touches

Monday – Rest day

Tuesday – Walk, light jog or swim

Wednesday – Light, low intensity gym session

Thursday       Do a session from week 1-4, you’ll feel the improvements!

Friday            Rest day.

Saturday – Preparing for the race, maybe a few stride outs over 100m, nothing too strenuous.

Sunday – RACE DAY

*Before undertaking any training we advise that you visit your local Osteopath. The above training plan is only a suggestion and can be modified to suit your specific needs. For more information on how to prepare for your upcoming fun run or to book an appointment contact us on 03 9699 2499.

 

 

 

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