The summer time holidays are right here and Tub Half Marathon is now simply over 2 months away.
You continue to have time to organize for the day and to benefit from the approaching weeks to essentially focus in your coaching. Don’t depart it till the top of the summer time holidays to begin your coaching (although it may be a problem) in the event you make at the least among the summer time weeks a precedence (when it comes to coaching) you’ll reap the advantages in September and into October.
So listed here are my prime 10 ideas with 10 weeks to go to Tub Half (or thereabouts relying on when you find yourself studying this)
- Have a plan: By now it is best to have a coaching plan that features a combination of operating, cross-training, and relaxation days – with 1 lengthy coaching run per week that progressively will increase in distance or time every week, main as much as race day.
- Keep constant: Whether or not you’re operating 3 occasions per week or 5 occasions per week – attempt to keep on monitor as a lot as potential – slowly permitting your physique to adapt to operating longer distances – somewhat than making an attempt to cram the whole lot into the final 4 weeks of coaching.
- Embrace different workouts: Different non-running actions like biking, swimming, power coaching and even strolling will provide help to enhance your general health. Working a half marathon is an endurance occasion – so any train that lets you full hours (somewhat than minutes) of train will permit your physique to adapt to operating additional.
- Take heed to your physique: If you’re feeling drained or you’ve gotten a ‘niggle’ your physique might be making an attempt to inform you to ease off a bit – take an additional relaxation day and permit your physique to get well. If the ache will increase – e-book your self in with a physiotherapist or sports activities therapeutic massage practitioner – so the therapist can determine and recommend a administration plan on your sore muscle mass.
- Give attention to diet and hydration: Meals is gas – ensure you get a balanced eating regimen that features carbohydrates, proteins, wholesome fat, and loads of vegetables and fruit. Begin to observe fuelling in your lengthy runs (sweets, gels and so on) and don’t neglect to remain hydrated between and through exercises.
- Get the correct gear: Spend money on pair of trainers that fit your foot kind and gait – and get them fitted by a specialist retailer who will help you strive them on before you purchase them. And spend money on some moisture-wicking clothes to maintain you comfy throughout your coaching runs, but additionally one thing you may put on on race day.
- Observe the route: If potential, run a few of your coaching runs in circumstances just like the race – on pavements and paths within the case of the Tub Half Marathon – and in the event you stay close by contemplate operating elements of the route on a few of your coaching runs (I might recommend avoiding the Decrease Bristol Street between MacDonalds and the Boat Home because the velocity restrict is 60 mph and vehicles zoom by a really slim pavement).
- Be part of a operating membership: Search out a neighborhood operating group or discover somebody you may prepare with – it’s a lot simpler operating with a buddy and plenty of runners who’ve expertise of operating races are often very pleased to share their data with you.
- Begin making ready for the day: Observe as many issues as you may throughout coaching (what to put on, what to eat, how you can full lengthy coaching runs) and begin to consider how one can keep optimistic when coaching might not be going to plan. All of the belongings you strive in coaching (bodily and psychological preparation) will provide help to on race day. And when you’ve got a nasty coaching run – know that you simply aren’t the one runner who has ever had a nasty day.
- Why?: At all times bear in mind why you’re doing this – whether or not it’s to boost cash for charity, to finish a private problem or as a result of it’s the tenth time* you’ve gotten taken half within the race – your motivation comes from not the way you full your coaching however why you signed up within the first place.
Throughout August and September, I can be main a sequence of coaching runs – masking the beginning and finish of the race and among the route too – together with private teaching periods for many who want some extra assist with their coaching – get in contact in the event you want an additional enhance in your coaching
*2023 can be my 10th Tub Half Marathon race (though throughout coaching runs, teaching periods, small group runs throughout lockdown and serving to different teams do race recces) I’m assured that I’ve run the route nearer 50 occasions over the past 12 years
Run Coach Angela and Run Tub Director and Head Coach