Team Shelter. Running. training. guide

Transcription

1 Team Shelter Running training guide

2 Contents 01 Getting ready to train How do I start training for a full/half marathon? What equipment do I need to start training? Join a running club Warm up and cool down Hydration Nutrition 05 Injury prevention Why do runners get injured? Is injury preventable? Injury prevention rules 07 Staying motivated Should training be this hard? Join a running club or a gym Run with a friend Cross training Remember why you re doing this Feeling tired and demotivated? Share the excitement! 09 Cross training What is cross training? Why cross train? Options for cross training

3 13 Using the training plans Which training plan do I use? How do I use the training plan? 17 Full marathon training schedule 3 hours 3 hours 30 minutes 4 hours 4 hours 30 minutes 5 hours 22 Half marathon training schedule 1 hour 30 minutes 1 hour 45 minutes 2 hours 2 hours 15 minutes 2 hours 30 minutes

4 Getting ready to train 1 Running training guide

5 How do I start training for a full/half marathon with Team Shelter? Before starting any rigorous challenge it s important to check you are healthy. If you have any doubts at all, you should have a medical check-up. At the very least have your blood pressure measured. Most gyms will do this for you, especially if you explain that you are training for a full/half marathon. What equipment do I need to start training? You need very little equipment to start running. Most important are running shoes that suit your running style. Runners feet land in one of three ways neutral, pronation or supination. Most specialist running shops will be able to tell you by reviewing your running style and looking at the bottom of an old pair of shoes. If you cannot find a specialist running shop in your area, Craig and Ben at alternation.pt@gmail.com and we will recommend one for you. Shoes are the most important items you will buy, so take your time and get the right ones. Running in the wrong type of shoes could cause injuries! Other than shoes, you may need: Essential socks good running socks will help keep you free from blisters shorts comfortable and well fitting t-shirt ideally a technical fibre version watch or GPS device these will help you understand your running pace water bottle hydration is important when doing any sport reflective bands these are imperative if you are running in the dark Nice to have upper body base layer these wick away the sweat when you are running so that you don t get cold leggings these are tight fitting and will keep your muscles warm without bulk in cold weather woolly hat this will keep you warm if it is cold waterproof jacket nice to have but not essential running head torch not essential except if you live in a place without street lights Join a running club If you join a large local running club, you will find there will be someone to train with whatever your pace. They Running training guide 2

6 will have sessions during the week where you can run on the road or on a track. Most importantly as the training progresses towards the event day, they will organise long runs, usually at the weekends, which will be built up steadily over the weeks. Warm up and cool down Before your run Before starting your run, walk for around five minutes, then start a jog and take your muscles through the range of movements they will use when running. Start with swinging your arms in the way a 100m sprinter would, then do knee raises so that if you hold your hands at waist height they will just about touch. Bring your heels to the underside of your bottom. Finally, put all three movements together. This will not only raise your heart rate, but will also warm up your muscles. five-minute walk/light jog arm swinging knee raises heel raises walking lunges all three together repeat three times When you finish running After you ve finished training, walk/slow jog for 10 minutes, stretch, have something to drink and eat, then shower. This helps to keep the muscles long, and long muscles are strong muscles. You should also stretch on rest days as this will stop the muscles shortening and becoming stiff. Get warm either by going indoors or putting on extra clothes, remove cold sweaty clothes. At the very least, stretch calves, hamstrings, quadriceps and hip flexors. Hold each stretch for about 30 seconds, but longer on tighter muscles if possible. You should only feel tension, there shouldn t be any pain. Hydrate (see the section below). Eat something within 20 minutes of finishing your session. Ideally a mixture of carbohydrate and protein aids recovery, but avoid fatty foods. Have a shower or bath. Hydration Different people have different sweat rates. As a rough guide you should be drinking two litres of water each day, plus drinking enough during and after you train. The easiest way 3 Running training guide

7 to tell whether you are hydrated is to check the colour of your urine. If you are properly hydrated it should be a pale straw colour. If you are dehydrated, you increase the chance of getting injured. Also, being three per cent dehydrated will reduce your performance by 10 per cent. Coffee and tea are diuretics (they make you pee), so if you are drinking a lot of these products then you need to increase the amount of water that you drink. Nutrition Consider the amount of food and calories you re taking in. When training, you ll roughly burn 100 calories per mile. So if you cover 13 miles in a training session you ll need to replace 1,300 calories in your diet. If you have any questions on running nutrition or if you were hoping to lose weight during your training, please Craig and Ben at alternation.pt@gmail.com Running training guide 4

8 Injury prevention 5 Running training guide

9 Why do runners get injured? At least 40 per cent of runners get some injury while training for a full/half marathon 10 per cent will withdraw, 20 per cent run with niggles and 10 per cent get cured in time. Science shows that when we train we actually damage the muscle fibres. These are called micro tears. When we rest, the small tears to the muscles fix themselves and make the muscles stronger. When we get injuries, it s normally because we haven t let the body repair itself enough. The micro tears then become macro tears (in other words, a torn muscle). Is injury preventable? Many people get injuries during marathon training due to the increase in days they are completing highimpact activities. Training to run this distance can be a shock to your system, so you really need to ensure you listen to your body and the right session at the right time. Some injury prevention rules are: never run while your muscles are still excessively sore from the last training session you can cross train to give your muscles a chance to repair make sure your shoes are the correct ones for you stay hydrated drink enough to ensure your urine is a pale straw colour avoid having running sessions back to back always warm up and down think about your nutrition in the first 20 minutes after training Remember: It s the aim of Team Shelter to get you to the start line fit and ready to run. We want you to reach your goal, and in turn, help us reach ours. If you have any injury or fitness concerns, please alternation.pt@gmail.com Craig and Ben will respond to your query within 72 hours. Running training guide 6

10 Staying motivated Sometimes, you just have to grit your teeth and imagine the cheers at the finish line 7 Running training guide

11 Should training be this hard? Even the super fit have days where they would rather sit in front of the TV and have a day off! So what strategies can we use to minimise the negative effects of training? When you first join Team Shelter and start out on the road to a full/half marathon, it s important that you have the support of your family, friends and work colleagues. After all, you re running for a good cause helping people in desperate housing need and you need people s support to help you raise the sponsorship. Once everyone is onboard, it s easier to tell them about your training and your worries. Join a running club or a gym This way you will be training with likeminded people. You will be with other people trying to achieve the same goal and going through the same stresses and strains as you. Run with a friend Find a running buddy who is about the same pace as you. This way you can talk about what is going right. Always be positive with each other remember, the glass is always half full! Cross training This allows you to do something different, while still building your fitness levels. Also you may be able to do some of this with your family and friends. Read the guide to cross training on page 9 for more information. Remember why you re in Team Shelter What you re doing will make a difference and that s why you are putting yourself out there, working really hard. You want to achieve something not only for yourself, but to help other people as well. Feeling tired and demotivated? Don t be a slave to your programme. You don t need to every session on the set day. Missing an occasional session or taking it a little easier will not do any harm when it comes to achieving your goal. Share the excitement! Make sure you spread the word on race day by sharing photos on Twitter, Instagram and Facebook. It will encourage people to sponsor our runners, and will also make sure you have great memories from the day. We ll be retweeting and sharing the best photos on Shelter s social media, so make sure you use the hashtag #TeamShelter. Running training guide 8

12 Cross training 9 Running training guide

13 What is cross training? Cross training is doing a sport or activity that doesn t use running as its main emphasis, to complement your training for a full/half marathon. Why cross train? Cross training prevents overuse injuries. People get repetitive strain injures from doing the same movements over and over. When we ask our body to run for a number of hours for at least 16 weeks, we put the muscles into imbalance. For example, one part of the calf muscle becomes stronger than other parts of it. By cross training, we minimise the chance of this by strengthening all your muscles and keeping them balanced. Options for cross training Swimming Water is 2,000 times thicker than air, so whatever we do in it is hard work. However, there is no impact to the legs, unlike running. If you swim a mixture of strokes, your fitness level will soar. Start with a target, say 10 lengths, and give yourself an hour to do it. This way you can have rest gaps after each length. Gradually shorten the rest gaps and increase the lengths. Water running You ll need a flotation belt, a swimming pool and a sense of humour! This provides the advantages of running without the impact. Lean forward in the water at around a 45-degree angle. Not letting your feet touch the bottom, start to run slowly so that your arms and feet are pushing you forward through the water. You will not go very fast even when you do speed work, however the effort will feel hard. Do 10 minutes of easy running, followed by four x two minutes of fast running with two minutes of slow recovery in between, then five minutes of easy running to cool down. Cycling This is non-weight bearing and can be done outside or on static bikes in the gym. Most towns have cycling routes to keep you off the busy roads, so start by using your bike for all those journeys of a couple of miles or less that you would normally take a car or the bus for. Spin sessions are run in gyms all over the country or use a static bike at home you can even watch your favourite TV programme while doing it! Circuits These are ideal for strengthening all the muscles that you don t use in running and keeping them balanced. Running training guide 10

14 Most sports centres have classes, so make sure the instructor shows you how to perform the exercises properly. Your muscles will ache at first, so take it slowly to start with. Walking At first you ll probably have to do this for longer than you can run, but it gives you some idea of what it is like to be on your feet for several hours, without the risk of injury that running brings. During the marathon you may have to walk a bit. Instead of strolling though, walk with a brisk motion using your arms in a marching fashion. This way even if you walked the full/half marathon (which you won t!) you could still cover the distance in less time than you think. Find a pilates class or work from a DVD. Core exercises include sit-ups and push-ups (anything that ensures you have a strong trunk). Other sports You may already play other sports, and there is no reason to stop. However, if for example you play squash on a Saturday, then you should move the day for your long run from Sunday to around the Wednesday. This will allow you to get over the long run before you play squash and the squash before you do your long run. Contact Craig and Ben for advice on how a sport fits into your particular training: alternation.pt@gmail.com Pilates or core exercises These strengthen all the bits we don t work on in running. However, when you get tired, these are the parts that will allow your legs to carry on functioning in the full/half marathon. 11 Running training guide

15 Running training guide 12

16 Using the training plans 13 Running training guide

17 Which plan do I use? You need to decide which plan is best for you. Ideally you will have a recent 5km, 10km or half marathon time to project a longer distance time against. Please review the box below to see what your predicted full marathon time might be. Estimated full 5km 10km Half marathon marathon time 3 hrs 18 mins 20 secs 38 mins 21 secs 1 hr 24 mins 59 secs 3 hrs 30 mins 21 mins 30 secs 44 mins 59 secs 1 hr 39 mins 39 secs 4 hrs 24 mins 30 secs 51 mins 16 secs 1 hr 53 mins 34 secs 4 hrs 30 mins 27 mins 40 secs 57 mins 53 secs 2 hrs 8 mins 14 secs 5 hrs 31 mins 18 secs 1 hr 5 mins 16 secs 2 hrs 23 mins 53 secs Please review the box below to see what your predicted half marathon time might be. Estimated half 5km 10km marathon time 1 hr 30 mins 19 mins 20 secs 40 mins 27 secs 1 hr 45 mins 22 mins 30 secs 47 mins 04 secs 2 hrs 25 mins 50 secs 54 mins 03 secs 2 hrs 15 mins 29 mins 00 secs 1 hr 00 mins 40 secs 2 hrs 30 mins 32 mins 38 secs 1 hr 08 mins 03 secs Running training guide 14

18 How do I use the training plan? All of the plans are based around a five-day training week; this will include three days of running and two days of cross training, ideally keeping the impact low on the non-running days. If you are an experienced runner and have been training regularly for the past six months, you may start the plan at week 16. If you are new to running, we would suggest you the full 24 weeks of training. Run 1: Interval training Column 1 (Session) tells you about the distances and repetitions, column 2 () is the time you need to each rep in and column 3 (Recovery) is the recovery time between each rep. Run 2: Tempo training This will typically be at a pace quicker than your marathon/half marathon speed. Column 1 () tells you the miles you need to run, with column 2 () being the time you need to run each mile in. All sessions should include a warm up and cool down lasting a minimum of 10 mins. Craig McIntyre and Ben Harding are qualified personal trainers and fitness tutors who have been working in the industry since the late 90s. Both are keen runners and have d several marathons and half marathons, including the London Marathon, with Ben being a sub 2.45hr and Craig being a sub 3.30hr runner. They are keen to help Team Shelter runners by offering a personal advice service and assisting in everything from choosing the appropriate training plan to staying injury free. alternation.pt@gmail.com Run 3: Long run The aim of this is to build up duration and then intensity so your body is ready for the distance on race day. Column 1 () tells you the miles you need to run, with column 2 () being the time you need to run each mile in. 15 Running training guide

19 Running the London Marathon with Team Shelter was one of the best things I ve ever done! Running training guide 16

20 Full marathon training schedule: 3 hrs W ee k Run 1 Run 2 Run 3 Session (distance and reps) Recovery (time between each mile) 24 2 x 1600m mins x 800m min x 1200m mins x 1000m mins x 1600m mins x 1200m mins x 800m mins x 400m min x 1600m min x 800m mins x 1200m mins x 1000m mins x 1600m min x 1200m mins x 800m mins x 6 x & m mins 8 2 x 2000m mins x 2 x & 4 mins m 6 5 x 1000m mins x 1600m mins x 400m mins x 800m mins x 1000m mins x 400m mins Running training guide

21 Full marathon training schedule: 3 hrs 30 mins W ee k Run 1 Run 2 Run 3 Session (distance and reps) Recovery (time between each mile) 24 2 x 1600m mins x 800m min x 1200m mins x 1000m mins x 1600m mins x 1200m mins x 800m mins x 400m min x 1600m min x 800m mins x 1200m mins x 1000m mins x 1600m min x 1200m mins x 800m mins x 6 x 1.30 & m 1.34 mins x 2000m mins x 2 x m & 4 mins x 1000m mins x 1600m mins x 400m mins x 800m mins x 1000m mins x 400m mins Running training guide 18

22 Full marathon training schedule: 4 hrs W ee k Run 1 Run 2 Run 3 Session (distance and reps) Recovery (time between each mile) 24 2 x 1600m mins x 800m min x 1200m mins x 1000m mins x 1600m mins x 1200m mins x 800m mins x 400m min x 1600m min x 800m mins x 1200m mins x 1000m mins x 1600m min x 1200m mins x 800m mins x 6 x 1.30 & m 1.49 mins x 2000m mins x 2 x m & 4 mins x 1000m mins x 1600m mins x 400m mins x 800m mins x 1000m mins x 400m mins Running training guide

23 Full marathon training schedule: 4 hrs 30 mins W ee k Run 1 Run 2 Run 3 Session (distance and reps) Recovery (time between each mile) 24 2 x 1600m mins x 800m min x 1200m mins x 1000m mins x 1600m mins x 1200m mins x 800m mins x 400m min x 1600m min x 800m mins x 1200m mins x 1000m mins x 1600m min x 1200m mins x 800m mins x 6 x 1.30 & m 2.04 mins x 2000m mins x 2 x m & 4 mins x 1000m mins x 1600m mins x 400m mins x 800m mins x 1000m mins x 400m mins Running training guide 20

24 Full marathon training schedule: 5 hrs W ee k Run 1 Run 2 Run 3 Session (distance and reps) Recovery (time between each mile) 24 2 x 1600m mins x 800m min x 1200m mins x 1000m mins x 1600m mins x 1200m mins x 800m mins x 400m min x 1600m min x 800m mins x 1200m mins x 1000m mins x 1600m min x 1200m mins x 800m mins x 6 x 1.30 & m 2.19 mins x 2000m mins x 2 x m & 4 mins x 1000m mins x 1600m mins x 400m mins x 800m mins x 1000m mins x 400m mins Running training guide

25 Half marathon training schedule: 1 hr 30 mins W ee k Run 1 Run 2 Run 3 Session (distance and reps) Recovery (time between each mile) 24 8x400m mins x600m mins x 800m mins x1200m mins x1000m mins x1600m mins x400m mins x600m min x 800m mins x1200m mins x1000m mins x1600m min x1200m mins x800m mins x400m mins x2000m mins x(2x1200m) & 4 mins x1000m mins x1600m min x400m min x2000m mins x1600m min x1000m mins x400m mins Running training guide 22

26 Half marathon training schedule: 1 hr 45 mins W ee k Run 1 Run 2 Run 3 Session (distance and reps) Recovery (time between each mile) 24 8 x 400m mins x 600m mins x 800m mins x 1200m mins x 1000m mins x 1600m mins x 400m mins x 600m min x 800m mins x 1200m mins x 1000m mins x 1600m min x 1200m mins x 800m mins x 400m mins x 2000m mins x (2 x m) & 4 mins x 1000m mins x 1600m min x 400m min x 2000m mins x 1600m min x 1000m mins x 400m mins Running training guide

27 Half marathon training schedule: 2 hrs W ee k Run 1 Run 2 Run 3 Session (distance and reps) Recovery (time between each mile) 24 8 x 400m mins x 600m mins x 800m mins x 1200m mins x 1000m mins x 1600m mins x 400m mins x 600m min x 800m mins x 1200m mins x 1000m mins x 1600m min x 1200m mins x 800m mins x 400m mins x 2000m mins x (2 x m) & 4 mins x 1000m mins x 1600m min x 400m min x 2000m mins x 1600m min x 1000m mins x 400m mins Running training guide 24

28 Half marathon training schedule: 2 hrs 15 mins W ee k Run 1 Run 2 Run 3 Session (distance and reps) Recovery (time between each mile) 24 8 x 400m mins x 600m mins x 800m mins x 1200m mins x 1000m mins x 1600m mins x 400m mins x 600m min x 800m mins x 1200m mins x 1000m mins x 1600m min x 1200m mins x 800m mins x 400m mins x 2000m mins x (2 x m) & 4 mins x 1000m mins x 1600m min x 400m min x 2000m mins x 1600m min x 1000m mins x 400m mins Running training guide

29 Half marathon training schedule: 2 hrs 30 mins W ee k Run 1 Run 2 Run 3 Session (distance and reps) (time to Recovery (time between (time to each mile) 24 8 x 400m mins x 600m mins x 800m mins x 1200m mins x 1000m mins x 1600m mins x 400m mins x 600m min x 800m mins x 1200m mins x 1000m mins x 1600m min x 1200m mins x 800m mins x 400m mins x 2000m mins x (2 x m) & 4 mins x 1000m mins x 1600m min x 400m min x 2000m mins x 1600m min x 1000m mins x 400m mins Running training guide 26

30 27 Running training guide

31 Running training guide 28

32 Shelter helps over a million people a year struggling with bad housing or homelessness and we campaign to prevent it in the first place. We re here so no-one has to fight bad housing or homelessness on their own. Please support us at shelter.org.uk Until there s a home for everyone RH5575. Registered charity in England and Wales (263710) and in Scotland (SC002327). Photos by Matt Cetti-Roberts and istockphoto. Shelter 88 Old Street London EC1V 9HU shelter.org.uk