BARRHEAD 10K 2008

Beginners’ Training Tips

Preparation
As with most things – PREPARATION is the key. To get maximum enjoyment and satisfaction from this event, it is essential you train for the big day. Training programmes will start from a basic brisk walking pace then move to include short periods of jogging (gentle running pace where you are able to chat throughout) with appropriate recovery (walking) periods in between. Over the weeks of the programme, the jogging periods become longer and the recovery periods shorter. An absolute beginner can start a training programme from scratch and in ten weeks be ready and confident to take part in their first 10k.

A jogscotland training programme (10k for beginners) is available at http://www.jogscotland.org.uk/programmes/the-programmes

The day of the run
Breakfast should be eaten a couple of hours before the run starts. Cereal, fruit and toast would be good – nothing heavy and certainly not a big fry up! Drink plenty of water at breakfast time and ensure you arrive at the race with adequate time for a comfort break before the start-gun goes off. There will be a water station on the course (approximately half-way), but if you’re used to having water throughout a run remember to take your own bottle.

Appropriate clothing
Never wear new running gear for the first time on the day of a run. Make sure the running vest/shorts/trainers you wear have already been ‘road-tested’ so that there will be no chafing, rubbing or blistering to make you uncomfortable during the run. Dress for the weather. Layers are good and will keep you warm before and after the race.

Warm-up
Warm-ups serve two purposes, (i) to prepare the body for activity
(ii) to prepare the mind for activity. There will be an official warm up at the event, but if you prefer to complete your own, at least five minutes of dynamic exercise (eg gentle jogging) is recommended. You want to increase your body temperature, increase your heart rate and blood flow, increase your breathing rate, increase elasticity of muscular tissue and increase mental alertness.

During the run
Run at your own pace. Be wary of starting out too quickly – this often leads to a stitch. Take your time, monitor your breathing and make sure you feel comfortable – and don’t forget you should be able to chat!

Cool-down
Gently stretch out your muscles – don’t ‘bounce’ the stretches, they should be completely static. Hold each stretch for 10 seconds. Don’t get cold. Have an extra layer to put on after the run finishes.