12 WEEKS TO GO RELAX AND ENJOY. CHILL-AX Hard and hilly training sessions can wait, for now just relax into running and enjoy every step.

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Piers Hodge
5 years ago
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1 12 WEEKS TO GO RELAX AND ENJOY CHILL-AX Hard and hilly training sessions can wait, for now just relax into running and enjoy every step. GADGET OF THE WEEK Heart rate monitors are not just for serious runners. They re fantastic for novices too. GOT STRONG GLUTES? Strong glute (bum) muscles are vital if you want to stay injury free. We tell you how to spot weak glutes.

. Whatever your goal on race day, be it 60 mins, 45 minutes or you simply want to get round in one piece, the next 12 weeks of training should be as much a part of your life and weekly routine as

2 Aim of the week Welcome to the first of 12 weekly training newsletters, which will help guide you through your training regime and make sure you turn up to the start line of your race in good shape and ready to take on you 10k race.. Whatever your goal on race day, be it 60 mins, 45 minutes or you simply want to get round in one piece, the next 12 weeks of training should be as much a part of your life and weekly routine as brushing your teeth in the morning or taking the dog for a walk. Although there is no real need to train as much as 5-6 times a week, you should ideally be aiming to fit in at least 3-4 sessions of training a week to make sure your legs, lungs and heart are conditioned sufficiently to tackle the distance 12 weeks from now. Take it easy So, with that in mind, your aim this week is simply to head out of the door for a training run three times. If you are following a particular training plan and it suggests that you run four times this week, then that is fine, but do not feel guilty if you can only manage three. The idea at this stage of training is simply to get into the habit of embarking on regular training sessions. Training regularity is so important in 10k training, so get out there, find a nice easy route and enjoy the start of your 10k journey. As a rough guide, you should be aiming to cover a total of around 15km this week (10 miles) but if you are planning on running the 10k close the 45 minute mark then really you should be looking to be cover nearer 20-25km

Running Gadget of the week If you ve got some money to spare on some running technology, then a heart rate monitor should be at the top of your list Don t worry if the thought of monitoring your

3 Running Gadget of the week If you ve got some money to spare on some running technology, then a heart rate monitor should be at the top of your list Don t worry if the thought of monitoring your heart rate during a run sounds highly scientific and too technical for you this is a common myth and in my opinion everyone training for a 10k, whatever your ability, should strongly consider investing in a heart monitor. Before you start thinking that a heart monitor is going to cost you the earth think again. These days, all you need is a heart rate strap (which you can buy from Amazon) and you can link it up to your smart phone. With the help of a running app such as Runtastic or Runkeeper, you can now use your phone to track your running speed using GPS as well as your heart rate with the app even talking to your every few minutes telling you your heart rate. If you wish to buy a dedicated heart monitor with extra features, it s certainly worth choosing a monitor which can perform the following functions: Calculate average heart rate for every training run / workout Give you a reading of your heart rate as percentage of maximum heart rate (optional) Stopwatch / timer functionality (only the very basic/cheap models will not have this) One which can be used with a running pod, which can measure running distance, speed and pace (more pricey but worth getting if you can afford it) Any Garmin or Polar heart monitor will serve you well so if you are tempted to get one, either brand is certainly worth considering, Of course, for many runners monitors like this a little over the top and a little too pricey, but you can pick up far simpler models for less than 40 which will still serve you well throughout your training.

Pre-Hab Tip of the week When you first begin training - when your legs are fresh and the weekly miles are fairly low - injuries are often the last thing on your mind.

4 Pre-Hab Tip of the week When you first begin training - when your legs are fresh and the weekly miles are fairly low - injuries are often the last thing on your mind. The trouble is, now that you are in training for a long distance event, small muscular weaknesses and / or imbalances that you have (but don t realise) will sooner or later begin to cause you problems. They will start out as minor niggles, which a bit of rest and ice will fix, but as the miles clock up, unless those weaknesses and imbalances are corrected, what start out as minor niggles can quickly turn into seriously painful injuries. To illustrate this point and to explain in a little more detail about the importance of pre hab exercises, click on the image above to watch a short video on how simple exercises that you can do at home, can help prevent a range of injuries. Pre-hab Exercises Once you understand the reasons why you should do regular pre-hab exercises, login into the Video Library. Here you ll find a range of videos on injury prevention, foam rolling and stretching.

5 Nutrition Tip of the week - Vitamin C The subject of vitamin and mineral supplementation in general is a very contentious issue. Some experts claim they are a must have and others dismiss their benefits altogether. There is unlikely to ever be a unanimous decision, so ultimately it is up to you which side of the argument you lie. Vitamin C is perhaps the most popular nutritional supplement and for good reason. Vitamin C plays a vital role in a number of physiological processes including: Keeping the immune system healthy The synthesis of collagen (the protein that makes tendons and ligaments) Helping with the absorption of iron Its role as an antioxidant - essential for the athlete. The suggested daily requirements of vitamin C are again continuously under debate. Some argue that the amount consumed in our diets is sufficient but others maintain that large doses are needed to help ward off infection, strengthen the immune system and even help to fight cancer. If you had to choose one vitamin supplement to take as part of your endurance training, my tip would be to choose vitamin C. Doses of 1000mg- 2000mg may seem excessive when the recommended daily allowance is just 60mg but evidence suggests that this is the optimum level for a positive effect on your health. Due to the regularity of an endurance runners training, the body s immune system is depressed slightly after a run. It is for this reason that many top runners are vulnerable to colds and upper respiratory tract infections. By supplementing your diet with vitamin C, your immune system is strengthened helping to ward off any unwanted viruses.

12 WEEKS TO GO RELAX AND ENJOY. RELAX Hard and hilly training sessions can wait, for now just relax into running and enjoy every step.

12 WEEKS TO GO RELAX AND ENJOY RELAX Hard and hilly training sessions can wait, for now just relax into running and enjoy every step. GADGET OF THE WEEK Heart rate monitors are not just for serious runners.