Your steps

Your steps to a successful finish at the Perkins Great Eastern Run!

A half marathon really is a great racing distance. It’s far enough to be a stretch but without the extra training demands of a full marathon. If this is your first crack at a half marathon then don’t be daunted by the distance. It’s a perfect way to stretch a few boundaries, run further or faster than before, and can be a very realistic and achievable goal for you to work towards. At the same time don’t take it lightly though and think you can toe the start line ill prepared. The half marathon will find you out if you’ve not done sufficient training to go the distance.

Why bother with running?

Regular running helps reduce stress but also delays the onset of aging by boosting circulation to your skin, improving your complexion and maintaining muscle tone and flexibility.
Running doesn’t only benefit you on the outside but also on the inside. It keeps heart and bones strong, reduces cholesterol, lowers blood pressure, controls body weight, improves posture, boosts your immunity and keeps your circulation healthy.
It gives you more than just physical benefits. Running makes you feel more positive, energised, empowered, motivated and ready to face the world!
Running is not time intensive, it burns more calories per minute than other forms of aerobic exercise, it’s accessible, it’s simple, you don’t need a huge array of fancy kit just a good pair of trainers and some comfortable clothing and away you go.

You can do it.

The hardest steps to take for many runners (novice or experienced) are the first ones up off the sofa and out of the front door! The greatest hurdle is making that first commitment. Taking those first tentative steps outside in running shoes and getting going is easy once you’ve decided you want, and can, do it.

Don’t be daunted by the prospect of getting started.

Kit check.

What you need:

A good pair of correctly fitting running shoes. Best bought from a specialised running retailer.
A lightweight, breathable, functional tee shirt. (not cotton)
Shorts/leggings/tracksuit bottoms that you feel comfortable in.
A lightweight jacket /gilet.
Sports socks.
A big bag full of desire and motivation!

Choosing your running shoes.

When buying a pair of shoes you need to have realistic and reasonable expectations. As with all products, whether a running shoe, car or television you get what you pay for. A cheaper pair will not perform as well as a more expensive pair, but as the price goes higher the gains in performance get smaller. You don’t need to buy the most expensive pair of running shoes for them to do a brilliant job. A mid range pair will certainly get you going.

The most important thing is to find a pair that fit you well. Shoes should not be too tight around the heel or the toes, neither should they be too loose and slip off your feet at the back or be very roomy at the front. Do not expect the first pair you try on to be the right ones. Do not be afraid to try half the shop on before making a final decision.

Shoes vary in characteristics as well as fit. Getting the right pair of shoes will reduce your risk of injury and help to correct some biomechanical faults you may have, so take the time to make the right choice. It is worth going to a reputable specialist running retailer to buy your shoes. Take a pair of your old shoes with you; they will probably look at these to see how the upper and the sole have worn, they may look at your feet, ask you questions about any injuries, current or previous, and your training and they may also watch you run. Without asking these types of questions it is hard to point someone towards the right pair of shoes. The specialist retailer will probably suggest a shortlist of shoes for you to try on.

It is a good idea to have several pairs of trainers (for example, a pair of trail shoes and a pair of supportive road runners) and wear them for different runs. That way you don’t always run in the same pair of shoes. You could always buy two pairs of the same type of shoe is you discover a brand and model that suits you particularly well.

How to run.

Great running doesn’t need to look pretty! Although some runners seem to naturally flow effortlessly and ooze style, balance and flow others are more ungainly, less ‘polished’ and a little more ‘unique! There are no style prizes in running. What matters most is not what you look like but the fact that you are out there doing it!

Form and posture pointers:

Keep your head relaxed and steady
Let your shoulders hang naturally. Don’t hunch.
Bend your arms to 90 degrees by your sides and allow them to swing freely backwards and forwards close to your body like a pendulum.
Keep your body upright
Keep your knees, hips and lower legs in a forward line.
Most of all – feel relaxed, balanced and in control!

Getting started with your training

Hurry slowly.

Don’t run before you walk! A common problem with many novice runners is that they leave their front door and sprint as fast as they can. By the time they reach the end of the road they’re red faced and puffing on the floor, muscles feeling like lead and thinking, ‘I knew it, it’s no good, I can’t do this running’. They give up and drag themselves home, exhausted, disappointed and dejected.

Walk the walk.

If you haven’t done any exercise for a while – don’t panic. Spend the first few weeks of your new regime regularly walking (yes, that’s right, walking!) and build up until you feel confident and competent enough to break into short periods of jogging with regular walk breaks. Depending on your fitness levels, or how you feel, you can very the length of time you walk and run. Gradually lengthen the time you spend jogging and shorten the time you spend walking until you can keep going without stopping for 30minutes on 3 to 5 days a week.

Build routine and consistency first.

There are no hard and fast rules about how long to run for: it’s all down to personal circumstances, motivation, fitness levels and goals. What does matter is that a little running is better than none at all. It takes time for your fitness levels to improve and don’t expect miracles over night. After about 3-4 weeks you should start to notice some differences in how you look and feel. The investment into consistency really is well worth it and will lay the foundations for when you really start to think about your half marathon build up.

From steps to strides.

Be gentle, start slowly. Don’t be too ambitious and expect to run before you can walk.
Be smart. Build up progressively. Slowly add extra minutes to your walk / walk-jog / run.
Take walking breaks. Don’t be afraid to stop and walk.
Do it regularly. Establish a routine. Protect the time to run.
Focus on frequency first, then build duration then introduce some intensity as the weeks progress.
Get a running buddy. Double your motivation by running the event with a friend.
Once you’ve started your running programme, don’t stop! Keep up momentum.
Plan your route - know where you are to go. Set yourself a target
Always check with yourt GP before starting a new exercise programme.

Warming up and cooling down

Before embarking on your regular run it’s important to warm up appropriately to reduce the risk of soreness and injury. This also helps get you focused and raring to go. As a general rule include 5-10minutes of very light activity (walking/jogging) and some gentle joint and muscle mobility exercises. Give your body time to cool down and recover after each workout. Some simple stretching or pilates exercises will help increase flexibility and reduce the risk of injury.

Make the time.

The thought of finding extra time to fit in a walk, walk-run or run into an already overbooked and busy life may sound chilling but you’ll be surprised at how simple it can be to fit a run into your day. Going for that run will revitalize, invigorate and refresh you, helping you to continue to juggle your daily tasks better. Try running early, before you do anything else, or at lunchtime, or immediately after work before going home.

Ringfencing run tips.

Take control: Prioritise what is important to you and spend time doing it,
Don’t feel guilty about going for a run,
Create boundaries around your running time,
Be creative and flexible with your schedule,
Find a time slot that works for you and stick to it.

Staying motivated and sticking with the plan!

Becoming a successful half marathon runner is a mixture of patience and persistence! It doesn’t happen overnight! You will experience highs and lows in your journey. Enjoy the highs, accept and learn from the lows. Set yourself realistic, challenging, rewarding and achievable targets. Evaluate your progress and be confident in your ability. Set yourself an aim or a target each time you leave to exercise. Don’t be daunted by the challenge you have set yourself! Get out and get started and you’ll soon find that once you get into it you’ll actually want to go for your run. Each time you do leave the front door run with purpose, passion and intent. Do it because you can and you want to. It helps to have a reason to run. Stay focussed by reminding yourself why running is important to you, why it’s important to complete a half marathon and believe you can do it!