Training plan – Stage 1

CONGRATULATIONS!! You have committed to one of the country’s premier running events for serious and social runners alike. Of course, you have also dedicated your efforts to a worthy cause in Butterwick Hospice, and over the next few months the preparation you do will make the day itself even more rewarding and enjoyable.

Platinum Physiotherapy and Personal Training is proud to be involved again with Butterwick Hospice, and at the end of this year’s race will again be providing complementary massages to Butterwick runners. Before this, however, is a great deal of preparation for you to do to ensure you are ready and raring for the big day.

In this first edition of the 'Platinum Guide to the Great North Run', we will outline some helpful hints to think about as you commence your journey to the starting line in September.

P = Planning and preparation

Like everything in life, the best prepared achieve the most. The run may be four months away, but you need to think about what you want to get out of the event. Do you want to jog or walk, or do a combination? Start to walk for 30 minutes daily if you are aiming to walk the event, if you do not already do so. If you are a jogger but also new to training regularly, then plan 2-3 jogs per week (20-30 minutes initially) of varying intensities and routes.

L = Length of runs

Does the person who does the most miles in training always improve the quickest? ABSOLUTELY NOT! Many injuries, especially overuse, are caused by running long distances regularly with a style that is making you susceptible to injury. This is often the case when you increase the length of training runs suddenly over a short period. At this early stage, first-time runners may look for 2-3 miles, and more experienced runners 5-6 miles.

A = Attitude

A positive attitude will make a large difference, even now. Training runs are not always enjoyable, whether you are walking or jogging, especially when the conditions are not to your liking! Use a training diary to record your efforts, including time/distance, conditions and even a subjective scale of “exertion” (please contact us for info on this!) as there is nothing better than to look back regularly at how you felt previously compared to now.

T = Trainers

The most important part of your kit and everyone requires the right trainer for them. The most expensive ones are not always the best, and past injuries or current niggles have to be taken into account. Sufficient arch support is a must have, but depending on whether you have low (pronated) or high (supinated) arches in your feet, will determine the right style of shoe. Ask the staff at the shop you intend to buy at for their input, or contact us for recommended shops/website, or for a full assessment, which will include advice regarding the correct shoe.

I = Injury Prevention

As the training increases the chance of injury can also increase, but a number of simple strategies will reduce the chance of acute or overuse (chronic) injuries. Stretching is still at the forefront of this, so please have a daily stretching program for the major muscle groups (calf, hamstrings, quads, groin, gluteals). Lower and mid-back stretches are also important, as these are often the cause of many lower leg problems. Static stretching before you exercise is never recommended since the muscle are not sufficiently warmed up. Start by walking a little then break into a slow jog. Stop after a few minutes and commencing stretching. When your muscles are warm, it is safe to stretch. Don’t leave it too long in between before you start your jog/run session. Please see attachment that will be accompany this email with a number of suggested stretches for you.

N = Nutrition

Your body is a machine, so the fuel you put into it determines how much useful energy you get out of it. Proper nutrition is an important consideration for those seeking to complete this event whether it is for recreational purposes or for the more serious runner. No diet directly increases strength, power or aerobic endurance, however a balanced diet taking into account essential food groups is important from the outset. It is important to make dietary consideration early on in your training so that you can fine tune it on the lead up to the actual event.

U = Uphill

Especially for those of us lucky enough to live in the beautiful part of the country, we are surrounded by some of the best (and free) training aids around......hills! Incorporating hill training continues to be proven through research to improve an athlete’s strength, stamina and more importantly speed! This is relevant not only for runners, but also if you are planning on walking. Find some hills local to you that you can incorporate into your training routes, and also have a weekly session of hill interval training if you are an experienced runner and looking to improve your speed.

M = Mates

Many runners in the Great North Run will be entering with family, friends and work colleagues. Training together can be a great way to further enjoy the experience. Even though you may be at different levels, training together can still be done, perhaps you can warm up or cool down together; if doing a series of interval sprints one person may do more repetitions than the other. Different ideas can be developed into the training and this will keep you motivated throughout, and of course the commitment in a group is often always easier. And best of all, a coffee or meal after training can be a great way to wind down together and share your experiences!

Please contact us at Platinum Physiotherapy and Personal Training for any information regarding the above, or to enquire about our Physiotherapy, Personal Training and Sports Massage services.

In the meantime, train hard and most of all have fun!