Factors to consider when training for a fun run / walk Training for a fun run/walk can be a daunting process. Those that have experienced the exhilaration of completing a fun run/walk will know all about the preperation and effort required before the race even begins! So you don't go and enter the race unprepared, Rachel Clark our personal trainer at Beleura has put together some things to think about prior to the race and for the big day!
Shoes Running/walking shoes are the most important piece of equipment that a runner/walker has. There's no single 'best shoe' - everyone has different needs. All sorts of things - your biomechanics, your weight, the surfaces you run on, and obviously, the shape of your feet - mean that one person's ideal shoe can be terrible for another person. If you are running please insure you are wearing running shoes, as if you wear a shoe that is not meant for an activity, it can lead to several conditions from poor performance to injury. Cross trainers are not recommended for anyone who runs on a regular basis as they do not offer enough cushioning and flexibility required when running. Make sure if your shoes are new to wear them in a little before running the race, as a stiff shoe may cause nasty blisters!
Warm up To warm up, spend at least 3-5 minutes at the beginning of each session walking briskly. At the end of this brisk walk you can then slowly ease into a faster walking pace or into your run. Try and mimic the activity you are about to perform and add some dynamic activities like lunging before running.
Warm down To warm down, wind your pace down to a moderate walk, and then an easy walk, over a period of 3-5 minutes. Warming down is important to re establish your resting heart rate, it also helps clear any unwanted build up of lactate (a by product of burning energy). This will help you recover quicker between exercise sessions.
Intensity of your walk/run A brisk walk should be just that - brisk. Stride out, swing your arms allowing your heart rate and breathing to become elevated. It is faster than a normal walk (as you'd use in your warm up and warm down) but not so fast that you are stumbling to keep going.
When running, you should be able to run at a pace that allows you to hold a conversation comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast. A good way to start running is to alternate between running and walking, for example run two/three minutes then walk two/three minutes, gradually increasing the running portion, so you can eventually run the entire time.
Hydration When we exercise, we build up heat in the working muscles causing our internal temperatures to rise. We cool ourselves by perspiring. It is the evaporation of sweat from our skin that helps us maintain a constant core body temperature; therefore it is essential you replace lost fluid after your exercise session. If you fail to do so, you may become dehydrated resulting in a drop in blood pressure and/or feeling faint, dizzy or nauseous. A usual guide is to drink 1-2 days prior to the race to fully hydrate, especially if the weather is hot and humid. During the race depending on the distance you should drink at each drink station but no more than 200ml every 15 minutes. Otherwise the fluid will sit in your stomach and not be absorbed. Try this hydration plan during your training prior to running the race, that way you will know how much your stomach can cope with as everybody is different. Be aware too much fluid can also be detrimental to performance.
Stretching Running and walking places stresses and strains on the body. Therefore it is essential that you look after the muscles you are using to avoid unwanted aches, pains and strains. Stretching should be done at the end of the exercise session as your muscles are warm and more responsive to being lengthened. Muscles you should focus on are the front of the thigh (quadriceps and hip flexors), back of the legs (hamstring and gastronomies) and your back side (piriformis and gluteus maximus).
Stretches should be held for at least 10 seconds but, ideally, you should take about 30 seconds, relaxing and trying to reach gently and progressively to extend your range of movement: consult a fitness professional for the specifics of stretching. If you take the time to stretch properly at the end of each session you find that it will really pay off in terms of making your running easier and more efficient. It will also leave you feeling much more comfortable the next day. Regular stretching can also assist with preventing injuries and maintaining correct muscle balance.
Good luck with the Beleura Sports and Spinal Centre fun run/walk! Beleura has a free walking group leaving from the centre every Wednesday morning, if you need any further information about the walking group or training for the fun run/walk please contact our Beleura Sports and Spinal centre Personal trainer Rachel Clark on 5076 2212.
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