1. WARM UP

5 – 10 minutes of light aerobic activity such as walking or jogging followed by some calf raises, knee raises and leg swings

2. HYDRATION

Depending on the time of day of your run you must ensure you are hydrated. On training days you should be looking to consume 2 – 2.5 litres of water during the day – DON’T WAIT UNTIL YOU ARE THIRSTY! If you need to carry a drink during training try to stick with water.

3. RUNNING SHOES

Ensure your trainers are comfortable and offer as much ankle and foot support as possible – DO NOT RUN IN FASHION TRAINERS!

4. PACING

During your training do not try to run the distance as fast as possible. The early stages of training are all about getting used to running and ensuring you complete the desired times – we are not looking for Mo Farah pace at this stage!

5. WARM DOWN

One word VITAL! The warm down will allow your muscles to recover and allow you to train again later in the week to the best of your ability!

You should be looking to stretch the major muscles you have worked. These are your hamstrings, glutes (your bottom!) and calf muscles. All these stretches should be performed seated or standing and should be held for 30-60 seconds. Please contact me if you are unsure on how to perform any of the stretches.

6. STRENGTH TRAINING

To aid your running and training performance you should also look to complete a small strength circuit for your lower body and core. Please follow the exercises below and again if you are unsure feel free to get in touch.

 

1. Squats

Stand with your feet about shoulder-width apart, a light bend in your knees and your toes turned out slightly. Keeping your head facing forwards, abs tight and torso straight, bend at the knees and hips to slowly lower your body as if you were going to sit down in a chair. Pause when your legs reach a 90-degree angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the standing position. COMPLETE 3 SETS OF 10-20 REPS

 

2. Lunges

Stand with your feet together, abs tight and eyes focused forward. Step forward with one foot. Bend both knees to lower making sure your front knee doesn’t pass your toes on your front foot. Stop just short of your rear knee touching the floor and reverse directions, driving through the heel of your forward foot to return to the start. COMPLETE 3 SETS OF 6-10 EACH LEG

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3. Plank

Lie facedown on the floor with your body straight and forearms resting on the floor. Slowly press your body up off the floor onto your forearms and toes. Keep your abs pulled in tight and your back flat while holding this position. COMPLETE 3 TIMES FOR 20-40 SECONDS

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IF YOU ARE LOOKING TO IMPROVE YOUR STRENGTH AND ENDURANCE THEN WHY NOT COME ALONG TO CIRCUIT TRAINING ON A THURSDAY NIGHT 8-9PM AT CHEW VALLEY LEISURE CENTRE. CIRCUIT’S IS A GREAT WAY TO INCREASE YOUR FITNESS LEVELS AND WILL REALLY HELP TO STRENGTHEN YOUR WHOLE BODY IN PREPARATION FOR THE RUN!

Contact Ross on Twitter – @FitnessRoss or via the website

For more general information, visit the Runners Medical Research website for tips and advice