Choose occupational health race for life trainers

13 top training tips to make sure you’re body ready for a charity race or fun run!

We recently wrote a blog about ways to help your workforce to keep active while they are at work. We took a leaf out of our own book and entered our team in to the Race for Life on July 15th 2018. Despite the hot weather we trained hard to make sure we were all body ready for the big day. Here are 13 of our favourite tips:

  1. ‘All the gear – no idea’. The cliché is true. You don’t need to wear anything fancy. Something comfortable that will keep you cool will do just fine.
  2. Banish the blisters. Wear a comfortable pair of running shoes or trainers – and don’t forget your socks. Blisters are not your friends.
  3. Pace yourself. Make a training plan and don’t do too much all at once. Your muscles need time to adjust. Overdo it and that’s when you’ll get injured. There are lots of free training plans online or free apps available for your phone to guide you.
  4. Pre-run prep. Always warm up before a run. Try some dynamic stretching followed by a brisk 5 minute walk.
  5. Mix it up. Intersperse running with periods of walking. 1-5 minutes should do it to get started. Gradually phase out the walking and increase running time.
  6. Rest and recover. Don’t run every day. Running 3 times a week will allow your body to recuperate.
  7. Perfect posture. Think about your posture. Try and keep upright and don’t lean forward..
  8. .. and don’t look at your feet – look towards the horizon.
  9. Small steps. If things get tough, shorten your stride. This will enable you to keep going for longer. Especially going uphill.
  10. Easy does it. Don’t run too fast. You’ll wear yourself out and peak too soon.
  11. Fuel and refuel. Your body will be working hard so make sure you eat and drink sensibly before and after exercising.
  12. Water, water everywhere. Make sure you take on plenty of fluid and hydrate at regular intervals before, during and after your session.

But perhaps most importantly…

  1. Have fun! You’ll get far more benefit from your training if you are enjoying it.

We are planning for supporting the next Race For Life. Good luck for anyone training for an event in the near future, wishing you the best of luck – including Cheryl and Beki who are going to be running the Sport In Action 10K on 26th August and Carlisle Half 10K on 2nd September!