Brendan's Running Tips
10 tips for training for your first 10km
So you have picked a 10km run, and now comes the time for you to train for it,
To make sure you give yourself an adequate time frame to get from that couch to your goal.
Brendan’s running club has put together some helpful tips to get you there
1, the first and most important tip is “listen to your body”
It will let you know if you are going to hard or too fast. Never risk injury
2, If possible find a running partner, rope a friend into your plan or find a running group in your area. You will stick to the plan much better if there is someone depending on you.
3, take it slowly at the start mix between running and walking, build it up slowly, you are far more likely to succeed if you stick to your own pace .
4, Consistency is the key, but don’t overdo it, your body needs recovery time .3 times a week is plenty.
5, have your gait checked in a specialist running store, and buy the appropriate runners.
6, when running, breathe deeply and controlled from the tummy inhaling and exhaling from the mouth.
7, posture –stand tall and straight, imagine a piece of string attached to of your head and holding you up straight.
8, don’t be afraid of hills, they make you fitter and stronger.
9, learn to push yourself out of your comfort zone, it is another key for improving but also refer back to tip number 1.
10, we all have good runs and we all have bad runs, there will be days when you feel on top of the world and there will be days when you feel sluggish and tired, this is human nature, always take the positives home from every run.
If we were to put tip number 11 in, it would be this …..
ENJOY THE RUN
Brendan’s running club top 10 half marathon training tips
So you have completed a few 10km runs and are looking for the next challenge .Brendan’s running club has put together its top ten tips to guide you along!
1, Choose your half marathon wisely, giving you adequate time to train.
2, Once again this is so important ,listen to your body ,training programs shouldn’t be set in stone .There will be times when for whatever reason (you might not feel well, kids are sick ,work gets in the way) or numerous other reasons you miss a training run, your program must allow for this.
3, Work backwards, go to your race date, go back two weeks from that date, that’s when your last long run should be, allowing two weeks for taper runs.
4, don’t over train and risk injury, 3-4 times a week, allowing recovery time between runs.
5, the weekly long run becomes very important, use one run a week, when you are not under pressure for time, to build up your mileage, this run is known as (l.s.r.) long slow run ,don’t worry about pace .
6, don’t increase your mileage by more than 2km a fortnight, this gives your body time to adjust and get used to the increased distance.
7, hill running, it makes you stronger and fitter, (no matter what the race program says, in my experience no race is flat)
8, cross training and core strength work are a must. Strengthen your core areas (hamstrings, quads, tummy and back)
9, Nutrition, it is important to fuel the body correctly, a healthy balanced diet is required, hydration becomes very important, especially on your long runs ,it is also important to reduce alcohol intake
10, race day arrives, leave nothing to chance .have your gear laid out from the night before, have your travel arrangements made, show up to the starting line as fresh as possible.
And once again number 11……Good luck and enjoy the run!!!
The 20 best moments of being a runner
By Brendan’s running club!
1, The pride and the joy of that finisher’s medal going around your neck.
2, The uplifting experience of seeing your family cheering you on.
3, watching all you’re running friends cross that finish line.
4,The amazing feeling you get in training when you realise you have just run further than you ever have before.
5, the first time you put on your new runners.
6, exploring a new route.
7, watching the sun rise as you run.
8, The moment it starts to rain.
10, The feeling of being alive
11, There is a moment in every run when you realise everything will be ok.
12, hearing your favourite song pumping through your headphones.
13, The banter as you run with your friends.
14, The healthy and feel good factor you now have as a runner
15, you now cheer strangers on in a race.
16, having the country road all to yourself singing along as you run.
17, Bragging rights, yes you have earned the right to put up that facebook post
18, convincing a non-running friend to come out and run with you
19, The glass of wine or beer you have on the weekend in the satisfaction of a week’s running.
20, The slice of cake you can now have after all of those calories burned
25 Runners Share the Biggest Mistakes They Made as Beginners
1. Only Running
During my first two months of marathon prep, I didn’t incorporate any other form of training besides running. My legs were constantly sore, and I started to hate running. I realized I needed to run less and incorporate more cross-training into my schedule. —Alyssa Arnold, marathon finisher
2. Not Moving Post Workout
My biggest regret was plopping down on the couch and not moving after my first 10K. My legs got so stiff I could barely walk for a few days, and stairs were torture. I’ve learned to keep the blood flowing by walking, gentle stretching, and foam rolling in the hours after a hard run. It’s really helped my recovery! —Jen Batista, avid 5K and 10K runner training to conquer the half-marathon
3. Eating New Foods Before a Run
I tried a new breakfast the morning of a long run. I forgot to buy bananas for my usual bagel, peanut butter, and banana breakfast, so I improvised. I was cramping after the first 45 minutes and vomited later on. —Christopher Lopez, multiple marathon finisher and co-leader of The Rise NYC
4. Being Too Ambitious
I got excited and signed up for a half-marathon with a few more-experienced runner friends, but I wasn't adequately prepared and didn't train efficiently. I ended up with blisters the size of small children on my feet. I couldn’t wear shoes for two days! —Cali Lavey, recreational runner
5. Forgetting to Take Rest Days
Training too much and not resting enough zapped me for months. I was exhausted, and my stoke levels for running were at an all-time low. I’ve since learned to run, rest, and be patient more than being dramatic and drastic. —Dominic Grossman, professional runner for Injinji
6. Ignoring Your Form
I didn’t do enough form work and strength training until I got a few injuries. Now I actively do a lot of form drills and strengthening of the hips and glutes to balance out my natural tendency to overpronate. —Marnie Kunz, CEO of Runstreet and run coach
7. Trying to Race Every Run
When I first started running, I tried to PR [run a personal record] every time I stepped out the door and do speed work on the treadmill as often as possible. It worked great for a couple of weeks—until I got a stress fracture. —Ron, runner for 14 years
8. Skipping Leg (or Hip) Day
I had IT Band syndrome all through training because I didn't do any hip strengthening. When I tried to keep running with my weak hips, I eventually ended up with a stress fracture in my back. On top of good form, strength training is crucial. —Meredith Harclerode, two-time marathon finisher
9. Believing Your runners Are Immortal
I only bought one pair of sneakers to train for my first marathon, thinking their shape deteriorated based on how long you owned them, not how many miles you run in them. On my final 20-mile training run, I had so much swelling and pain in my feet I had to stop. After a doctor-ordered MRI, I discovered my runnershad been “dead” for over a month. I then had a choice: to run the marathon on dead shoes or buy brand new ones. I opted for new shoes, but next time I train for a marathon, I will have a couple of shoes in rotation! —Kate Barry, four-time half-marathon finisher, one-time marathon finisher
10. Refusing to Stop
After weeks of barely being able to run due to IT band pain, I lined up for the San Diego marathon. When I found myself hobbling at a 20-minute per mile slog, I still refused to stop. I thought, “Runners don’t quit; we push through!” As a result of my "powering through" to the finish, I couldn’t run for six months. Now I know that one race or run isn’t worth months of frustration. —Amanda Brooks, eight-time marathon finisher, personal trainer, and author of Run to the Finish
11. Not Fueling Carefully
I ran a military-style race and brought a goo packet along for fuel. It exploded when I opened it mid-race, which made everything sticky and smelling like a sour apple for five miles. Gross. —Lavey
12. Waiting to Get Pain Checked Out
I’ve always been athletic and I’ve never been badly injured, but one day I felt a slight pain in my knee. I ignored it for a month until I realized I was having a hard time putting weight on my right leg. I finally went to a doctor and found out I had an IT band issue. It took four months of weekly physical therapy to heal. I shouldn’t have waited so long to get it checked out. I put a damper on my training, and it ended up taking longer to heal. —Arnold
13. Blindly Following Trends
I bought minimalist shoes without knowing what minimalist even was; I just knew people liked the shoes. What happened? You guessed it: I ended up injured. —User TheRunningTroll on LetsRun.com
14. Letting Your Playlist Get Stale
Music helps set the pace of your run and makes it more enjoyable. For every race or tough run, I learned I need to update my playlist so I can look forward to new songs that help push me to the finish. Whenever I forget, I can noticeably see my pace and attitude decline. —Arnold
15. Not Hydrating Properly
I decided to go out for a run during the hottest part of the day. At the time, I told myself that it would be refreshing to sweat a little, but I didn’t bring adequate hydration. I returned feeling completely rundown, dehydrated, and fatigued. If you must go out on a run during unfavorable weather, wear proper attire and bring enough water to keep you feeling strong. —Sarah Robertson, Marketing Education Coordinator at Precor and recreational runner
16. Failing to Switch It Up
It took me six years to realize that I actually got better at running when I was running longer distances. I started out running shorter distances and wasted a couple years trying to conquer the mile. —User X Trackster on RunningAhead
17. Using the Same Shoes for Every Run
I ran my first and only road marathon in a pair of very structured, overbuilt, and cushioned trail shoes. I had no idea what I was doing, but I thought I needed the extra protection to save my knees. In retrospect, I realize why I felt slow and sluggish! —Joe Grant, Buff USA Ultrarunner
18. Thinking Resting Is Enough
After experiencing some pain in my right knee during a half-marathon, I took off for a couple of weeks. When I started long-distance training again, I had the same issue. I realized I couldn't fix it by just resting. Now that I know how to stretch properly, most of my IT troubles are fading away. —Mary Rose, recreational runner and triathlete-in-training
19. Not Familiarizing Yourself With the Route
I have gotten lost and misled more times than I can recall, so if something sounds off or looks wrong—especially on trails—go back to where things looked right and start again. —Michael Wardian, runner for Injinji
20. Treating Running Like Other Sports
My biggest mistake was treating running like soccer practice: If I wasn’t exhausted by the end of practice, I felt as though I didn't work hard enough. I’d run all of my runs at 80 percent effort, or the equivalent of what I now call tempo runs. I wasn’t warming up to the pace or cooling down effectively. —User stadjack at RunningAhead
21. Failing to Take Advantage of PR Opportunities
I did not strike when the iron was hot. I was at my peak fitness during a period, and now I regret deeply not trying to PR across the board. —Seth Ariel Green, former Division III collegiate runner
22. Not Valuing Recovery Runs
Recovery runs should be done at an easy, moderate pace. My biggest mistake in my early years of running was doing too many fast workouts and letting individual runs turn into mini races themselves. —X Trackster
23. Forgetting Anti-Chafe Cream
…..especially “down there.” During the Ultra-Trail du Mont-Blanc ultramarathon, I had to use mud in my nether regions. —Wardian
24. Overlooking Safety Measures
I forgot to change the batteries in my head lamp before a race that required me to run in the dark. It cost me a lot of time. —Michele Yates, Ultimate Direction run ambassador
25. Not Having an Exit Plan
I did a long run without a subway card or money and ended up getting stuck in the rain with no way to get home. I had to sit and wait until the rain let up enough to see. Another time, I got lost and ended up running an extra eight miles(!) because I forgot my subway card. —Kunz