I was delighted to read that the Great Birmingham Run (formally Birmingham half marathon) is to take place again this year. What a marvellous opportunity for a challenge this autumn.
Running can be a bit hard to maintain once the long summer nights start to disappear and the weather begins to change. Perhaps you have just got back from a summer break and your fitness routine has gone out of the window? Having a goal has proven to help people maintain a healthy lifestyle. Entering the event is the easy bit – just go online. Then, with just 9 weeks to go – how do you start training? If you are new to running you do need to start with a walk /run programme. The aim is to build up gradually by going out 3 times a week starting with a 30 minute brisk walk. By gradually, increasing the running and decreasing the walking you will start to feel fitter as the weeks go by. 13.1 miles is the distance you will be aiming for so you will need to start building up the distance of one of your sessions. Aim to add a maximum of 10% to your long run/walk each week. If you ever have to miss one of the sessions don’t miss this one….the long run/walk is the most valuable.
For those who have run before it is still the long run which is the most important. Focus on running continuously and increasing by 10% each week. Again a minimum of 3 runs a week will get you round. The better prepared you are the better chance you have of enjoying the event. Set yourself some realistic goals and you will reap the rewards.