Here are some the for the VHI Women’s Mini Marathon which comes from our friends at Body Byrne:
- Always begin each workout regardless of level, with a 5 minute warm up, including a dynamic range of movement and jogging. A quick trot and a bout of static stretching will get the blood flowing to the joints and muscles – flex calves, hips, quads, hamstrings and back. Then do a combination of squats, lunges, press-ups and planks, 10-15 repetitions. There are many tutorials online if you’re not sure of correct body positioning, or better still consult a professional trainer!).
- If you are new to running, ease yourself into it. You are not going to conquer a 10k session on your first time out! There are some great apps out there that can help you, like the Couch To 5km training programme which be a good starting point. Most of them guide you through three sessions a week, are free and available online with a handy smartphone app.
- Buy a pair of well-fitting runners and train in the same pair each session. Don’t be tempted to buy a new pair of runners for race day! The last thing you need is a blister. Comfortable clothes are a must- look for fabrics that will draw the sweat away from your body as this will help regulate your temperature. It is also important to wear a supportive sports bra. Because Irish weather is so changeable, also be sure to layer your clothes and wear a light-weight hooded jacket so you can take of layers as you need to.
- Make a weekly plan and stick to it. Try to get in two short runs/walks and one longer one each week, and mix up your route every so often as it is good to get used to different surfaces. The race route could involve slightly different terrains.
- Go at your own pace and feel free to rest wherever needed. No one knows your body better than you – if you feel uncomfortable or in pain, drop to a walk until you feel right again.
- On the day of the Women’s Mini Marathon, eat a balanced breakfast with plenty of carbs beforehand, keep hydrated and put a cereal bar or even a couple of sweets in your pocket for a last-minute energy push en route.
- Most importantly, enjoy yourself – don’t put too much pressure on yourself to keep up serious pace on these runs. Make your main goal to enjoy the race and complete it – if you have to go slower than you had planned, then that’s no problem. The main thing is that you are getting out there, and helping a great cause along the way.
- When you cross the finish line, don’t forget to do a warm-down. A few stretches after your run will stop your muscles seizing up later. You will appreciate this the next day when you can celebrate your achievement instead of groaning in pain.
