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Training Information and Tips

1. Before you get started
2. Training Tips

Congratulations on taking the first step towards improved health and fitness! By following one of the programmes outlined below, you will be one step closer to achieving your goal.

1. Before you get started

Before you get started on any exercise regime it is recommended that you consult your doctor before commencing it, especially if this is your first time.

Once you have been given the all clear to get started then all you need is your own motivation to get started a good pair of running shoes and some dedicated time each week so that you can get out and enjoy the fun of getting fit and active.

2. Training Tips Tip

#1 : Find an achievable volume of training and set yourself up to succeed each week. When people are training themselves they often start off with too much training in the first week. This can quickly lead to burnout and possible injury - an optimal week is one that you can repeat 95% of the time. If you think with your current lifestyle and commitments that you can fit in exercise four times per week and you have previously only been doing one or two set routines then my suggestion is to be realistic with your expectations and start with three sessions and after three weeks if you are succeeding with this then move to four.

Good luck getting started!

Tip #1 : "Never try something on race day that you haven't already trialled when you are training".

Important points

  • Days are guidelines only and can be changed around to fit in with other commitments.

  • Be sure to space your rest days to allow adequate recovery.
  • Find a training partner and set regular training times- this will make it easier to stay motivated and committed to your goal.

  • Walk at a comfortable pace (you should be able to hold a conversation most of the time).

  • Be flexible: don't worry if you miss the odd session - train by how you "feel" rather than trying to tick all the boxes.

  • Aim to train on terrain similar to the event - for example, if the course is hilly, ensure you include hills in your training; if part of the course is off-road, train on the same terrain (beach/ grass).

  • Stretch after every training session, with particular focus on your calfs, hamstrings, quads, hips and lower back. See the ACC website for specific stretching exercises.

  • Drink plenty of water before and after training. Carry fluids with you if training for more than 60 minutes.

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