Trainers
The difference between good and bad running, injury or not, trainers are a runner’s most important piece of equipment. To ensure you have the right pair, it’s vital you visit a specialist sports shop and have your trainers fitted by an expert. Take your old trainers with you for assessment, too. There’s a wide range of trainers which are designed to suit the gaits of different runners and to fit with the type of running you want to do. Trainers should be changed every 500 to 600 miles of use or about once every 12 months. They cost between £60 and £130.
Bras
Women should not leave home for a run without a sports bra – and that includes small-chested ladies. Research shows that a woman’s breasts move vertically by up to 20cm when running, causing irreversible damage to the Cooper’s ligaments. For larger ladies, breast-related injuries include stress to the back, neck and shoulders.
A good sports shop will offer a range of high quality sports bras, which you should try on before you buy. Ensure your bra is both comfortable and supportive (jump up and down in front of the mirror to check the bounce).
Clothing
An old pair of shorts and t-shirt will do – but you could do so much better if you treat yourself to clothing made from modern, runner-friendly materials. Whether your preference is for loose fitting shorts and T-shirts, or figure-hugging Lycra leggings and vests, there is a comfortable, good-looking outfit to fit all shapes. The best advice is to pop into a sports shop and try on a few items to see how they feel.
For ultimate comfort, tops should be made from materials that are moisture-wicking and breathable, so that you don’t end up running in a soaking wet top. Also ensure they have enough arm space to allow comfortable shoulder movement.
Equally, shorts and leggings should not be so tight around the waist that they cut into you, nor so loose that they continually slip down. During the cooler months you might also want to buy gloves and a hat. On darker mornings and evenings it’s advisable to have clothing made from bright colours with reflective detailing.
Socks
Try a pair of breathable, well-fitting running socks and you’ll never look back. Specialist sports shops now have walls covered in socks, from Hilly’s twin-skin to a biomorphic sock by Asics. They might seem pricey – from £6 to £12 – but they will prevent over-sweating and chaffing.
Accessories
A small hand-held water bottle is great for a long run on a warm day. Another good idea is a compact bum bag, for carrying small items such as a mobile phone, money and keys. You can also buy jogger alarms, GPS watches, iPod sensor and all manner of fabulous running gadgetry. Just remember your credit card when you visit your favourite sports shop!
On your marks, get set...
Training is all-important if you want to compete in a race. Here are the 10 key points whatever your eventual race distance.
Make a plan
Find a training programme that suits your ability. Check out our schedules for beginners and intermediates. Write the training sessions in your diary and try to stick to them.
Be realistic
If your life already seems busy then it is not going to be possible to train for two hours every day. Find a training programme that fits as neatly as possible into your normal work/life timetable.
Warm up
This should comprise a minimum of five minutes of walking or light jogging to loosen the muscles and help to prevent injury.
Cool down
A minimum of five minutes of light jogging, then five to 10 minutes of stretching. Stretches should be focused on, but not limited, to the legs muscles.
Build it up
Increase the running slowly and steadily. Increase distance by no more than 15% per week. Once you have improved your distance, then think about lifting pace.
Learn to jigsaw
Try running while the kids are at a dance class, or get up 30 minutes early and head out for a run.
Variety is the spice
Running the same route over and over will leave you bored and frustrated. Try different routes, distances, speeds and terrain.
Find a pal
Running with other people can help with commitment and motivation and if you join a club you will benefit from specialist coaching. Running club speed sessions are a great way to improve race times.
Rest and recovery
All training schedules should include recovery days. Ignore these and you may end up injured. If you do become ill or injured then make sure you recover properly before restarting your programme.
Eat right
Always try to eat a carbohydrate-based meal or snack within 30 minutes of running to refuel muscles.
Go, go, go
With the race looming, how should you prepare mentally and physically for the big day?
Ease off
All running programmes should have a tapering period as the race gets closer. It depends on the length of race, but towards the end of training you will need to allow for more rest and less running so your body is fully prepared for the event itself.
Reccie the route
If you get the chance to look over the route, whether on a map or by running, cycling or driving, this will help with mental preparation. At least you’ll know where the hills are!
The day before
Eat well and stay hydrated. Lay out everything you’ll need for the race including trainers, clothing, race number, race chip (if there is one), food and drink. Plan your transport to the race too. Have an early night and try to stay off the booze.
Race day
Get to registration and the start line in good time. Rushing will only make you more nervous. A short warm up will help to loosen muscles and keep you mentally calm. If the race start is divided according to predicted finish time then line up in your appropriate area. A good way to relax is to chat with your fellow participants.
Race start
Resist the urge to zoom off at the start of the race. Keep it steady and ease into a comfortable pace. Once the race is underway, you can then start to push your pace if you’re trying to get a PB.
End point
Crossing the finish line is always a great moment. But don’t forget to do a cool down. Try to eat a carbohydrate-based meal or snack as soon as you can.
What’s next?
Now you’ve run a race, you’ll surely be keen to do another. Sign up as soon as you can for your next big event. Perhaps you’ll want to improve your time or you might go for a longer distance.