Expert's blog
runbristol offers advice from England National Coach Bud Baldaro and a series of Training Days led by Bud Baldaro and Nick Anderson (see runbristol Training Days). Advice from the University of Bristol Sports Medicine Clinic and our other race partners and sponsors can also be found in the Training Zone of this site.
The first steps to training
As with any form of training programme be prepared to be patient and purposeful but equally positive in your approach.
It is always good to “hurry slowly” and help prevent injuries by being realistic about how much is feasible for you.
Preparing for a race
Preparing for an event from scratch is not rocket science. People often try to make it mysterious!
· As with any situation make a plan – Work backwards from event date and then journey forward to the great day
· Maximise your use of time
· Be realistic as to how much you can accommodate
· Set yourself short / medium./long term targets irrespective of how humble these may appear eg after a week managing a mile without stopping
· Give yourself some credit as you make progress
· Hurry slowly and progress patiently
· Respond to niggles and stresses immediately
· Consider joining a running club or find some “buddies “ to run with, especially for longer runs
· Buy running kit from a specialist running store and seek knowledgeable advice
· Above all – look at your situation holistically and embrace all aspects of your life style
And more importantly than all these points have fun and enjoy your running.
Training for the Bristol 10k
Less intimidating than the 13 mile half marathon (21k) distance, at just over 6 miles a 10k is a perfect event to take up running and offers a demanding yet manageable challenge. Realistically you could prepare to cover the distance with a minimum of 10 weeks training – but obviously the more you can do the fitter you will become.
runbristol has published a 10 week specific programme for the 10k but in the weeks prior to that you would be well advised, and benefit greatly, if you put down the initial foundations by doing some gentle progressive running. As with any form of training programme be prepared to be patient and purposeful but equally positive in your approach.
It is always good to “hurry slowly” and help prevent injuries by being realistic about how much is feasible for you.
10 steps to 10k – the first steps to training
1) It is always advisable before undertaking any physical challenge to get a medical check to ensure you are ready to begin your preparations.
2) Buy appropriate running shoes for your gait (always buy from a specialist running store who will offer you expert advice).
3) Consider joining a running club (a very useful source of information for training routes and shorter races). Alternatively consider establishing a group of running buddies for mutual support and information.
4) Set yourself short and medium term targets – irrespective of how humble these appear.
5) Be patient and be prepared to mix walking & running in your first forays (do not be embarrassed about jogging a minute & then walking a minute in the early days).
6) Allow the body to recover adequately from the stresses you place upon the system – as you begin it is recommended a “demanding” day is followed by a rest day or an easier day.
7) An approach of day on / day off is recommended in the early stages as your body adapts.
8) Try and choose routes and runs that are conducive to a “feel good” factor.
9) Try to run off road when you can as it is kinder and more giving on the joints but ensure the route is safe (especially important for women).
10) Look at your approach to exercise from a holistic perspective – be realistic about how many runs / amount of exercise a week you want to do, or can manage.
… and finally – enjoy your running and read the training tips and advice on this website !