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Don’t leave it too late

It is always good to have a goal to aim for if you are trying to improve your level of fitness. For many of our readers the EDF Birmingham half marathon may well be that goal. However, I wonder how many have actually started training? It is now just 6 weeks away. Maybe you entered the event a few weeks ago thinking it was a long way off. Below are a few ways to get you back on track:

1) Get a MOT if you are new to running – check out your health.

2) Find a training programme (many available on the internet) – your long run is the most important  – build it up gradually

3) Write down what you intend doing and when – commit to it. Record what you actually do.

4) Find a friend to train with or running group.

5) Check out the kit you intend running in – treat yourself to something new. Running shoes are the most important to help avoid injury.

6) Re fuel after training. Carbohydrates are your main fuel for energy.

7) Warm up and cool down before and after training sessions.

8) Check out how you are going to get to the start and home again. Be prepared  – all your energy can then go into running the event.

9) ENJOY!

Following last weeks column on the triathlon I asked, David, one of our seasoned runners how he coped with this new challenge.

 “Well, Sally, as you know I have now been running with SE Fitness for several years now and having entered a number of local 10K runs and half marathons, I was ready for a new challenge as I approached the grand old age of 40!

For my first foray into the world of triathlons, I decided to enter the ‘Sprint’ version of the sport which comprises of a 400 metre indoor swim, 20k cycle ride finishing off with a 5k run. Piece of cake!!!

The day begins with a very unpleasant early start with registrations usually taking place at around 6am and my advice to anyone else prepared to commit to this madness, is always find a local triathlon before becoming hooked!!

Nerves started to get the better of me with the thought of the other competitors. My expectations were that everyone would be highly toned, fitness fanatics with all the latest gear and I wondered how I would fit in, but my fears were quickly quashed on meeting some of the men and women who were participating as they were all really helpful and encouraging on finding out it was my first event.

On seeing the other entrants it became apparent that this sport, currently the fastest growing in the UK, attracts the widest range of people – all ages were competing from teens to pensioners, all in various shapes and sizes and levels of fitness but with one thing in common – they loved the buzz and challenge set by these combined events.

I wasn’t sure whether a triathlon would be my cup of tea when I first started the necessary cross training but the exhilaration I got from completing that first event was amazing and I am now completely hooked. I’ve entered two more events this season and am already picking out venues for next year.

 World Champion Alistair Brownlee I am not, but I would highly recommend anyone who is thinking of giving a triathlon a go, to do so – start small, indoor swims are easier than outdoors and local events are less daunting than ones further a field but the varied training has also improved my running enormously and I am now fitter at 40 than I ever have been.”

David Stewart

A number of our runners have had a go at the triathlon so I thought it would be beneficial to look into this event. The Olympic distance triathlon is a 1500m swim followed by a 40km bike ride and a 10km run. There are many variations on these distances but for the purpose of this article we will look at the standard Olympic distances. The event is run either using a swimming pool or in open water. Following the swim competitors have to go straight to their bike – no time for shower & change! Many events are won or lost on the speed of transition from one event to the next. The total time taken for an athlete is the moment they enter the water until they cross the finish line of the 10km run.

What draws people to the triathlon? What are the benefits of triathlon over just running as a healthy option? Many turn to the triathlon after sustaining running injuries. Cycling and swimming are two incredibly effective ways of maintaining or increasing cardiovascular fitness. Therefore, if unable to run these two activities may well be an attractive way of keeping fit. The move into a triathlon competition would then become a realistic option. We talk about ‘cross training’ – nothing to get angry about. Cross training is a way of improving running without the repetitive pounding on the hard tarmac. For instance on ‘rest’ days runners can use the bike or pool. This becomes a way of avoiding injury.

The triathlon uses more muscles than purely running thus giving the tri-athlete a more balanced whole-body muscular development. It gives variety to your training programme and potentially more fun. However, being good at swimming, cycling and running alone is not enough for success. Combination workouts and general strength conditioning is also required. If you are serious about triathlon training be warned it can take over your life!

www.bratclub.co.uk is one of our local triathlon clubs.

Whilst watching the marathon at the European Athletic Championships on August 1^st I began to wonder why people are drawn to the marathon. There must be a certain type of runner. The word ‘marathon’ is used to denote something that is an enormous effort and watching in Barcelona was no exception.

However, one of our runners, Becky, recently undertook a 100 mile event for the second time. So, I asked Becky what draws her to this incredible challenge and what it is all about:

‘There are some of us for which 26.2 miles simply isn’t enough of a challenge, and we want to push the boundaries even further than that, some of the events lasting 48 continuous hours.

Ultra distance running and walking isn’t necessarily for the elite athlete.  Typically entrants for these events are from all walks of life, many of them retired, typically in their 60’s and 70’s  who have switched to ultra distances as they no longer have the speed in their stride to be competitive at the shorter distances. For the ‘big one’ the 100 miles we are allowed 48 hours to finish, so the challenges can often be walked or run, but the slower you go, the longer you spend on your feet.  Some of the more athletic entrants are very competitive whilst others take every bit of the 48 hours allowed for the event, and suffer the consequences of 2 consecutive nights without sleep – the challenge for them is simply to complete the distance within the time allowed.

100 miles is as much as mental exercise as it is a physical one.  Mentally, like any large problem you have to break the event up into manageable, palatable chunks.  There are checkpoints every 6 miles so this helps to break it up for you.  The golden rule is to never look at the whole thing.  Be grateful that it is only 6 miles to the next checkpoint rather than depressed there are still 80 miles to go when you’re tired. 

The reward when you get to the end is a badge and a certificate, but the biggest reward is the feeling of satisfaction.  For me it was a personal battle of me against the distance, and I won’

More info at www.ldwa.org.uk

SE Fitness delivers walking & running groups for all fitness levels – starting with the absolute beginner. For more information go to www.sefitness.com or ring 07788 628 755