Running Training Tips

Fancy taking up running in Swindon? Here's our essential guide from Matt Gleed Personal Training to get you going:

We'll show you how to get started for any race, what you should wear for race training? What you should eat or drink? How much training you should do for a half marathon? And what will happen on race day?

We'll also let you know how long it might take you to complete a half marathon and the time you may get on race day.

Initially you need make sure your health is ok and you’re physically able to start the long road. Trying to prepare for a half marathon without a training plan is a sure way not to make it to the finish line! To take you on your journey to half marathon success, you need to follow a structured training plan that is right for your fitness levels and will take you safely towards your marathon goal.

To start your half marathon training, basic shorts and a t-shirt are fine; you need something light and comfortable to wear. However, one area of kit where you shouldn't compromise is on training shoes - and it is certainly worth investing in a proper pair of running-specific trainers. Seek out a specialist retailer who can give you advice and, if necessary, assess your technique, so that you can find the most suitable shoe for your running style. Remember that a good pair of running shoes is an investment in comfort and injury prevention.

Correct nutrition and hydration is an essential part of both your half marathon preparation and during the race itself. You're burning at least 100 calories per mile on top of your general daily calorie requirements, so its important that your body's supplied with enough of the correct type of fuel. You should Increase the amount of clean food you eat, such us fresh meals meat/fish and lots of vegetables. Also, don't neglect your fluid intake, because you'll lose more fluid through sweating. Simple water is great and a much better way to hydrate than high sugar drinks, obviously reducing alcohol will only benefit you too.

The more training that you do the better however you should always remember that the most important component of any training plan is rest, building up your half marathon specific fitness with sufficient recovery will make sure you’re ready for the next big run. Your half marathon training plan should consist of a careful blend of long runs, recovery sessions and faster-paced training. Building up your distance each week can be daunting, so if more realistic go for about 5mins more each week on the long runs. Running in a huge field isn't very exciting but can take a little getting used to - so entering a lead-in race such as a 10k event will give you very useful race experience before you do a half marathon.

The day of your race will be a fantastic experience! The build-up and culmination of all your training makes everything worthwhile. You need to rise early so that you can top up your energy stores and let that settle inside. Everyone will line up in positions according to their expected finishing time - indicated by placards by the side of the road - and then the start gun will fire and you'll be off!

There will be drinks stations where you can top up with water or energy replacement drinks. Pace judgement is very important during your race, and your training plan will help you to prepare for running at an even consistent pace. Also, each mile or kilometre will be clearly marked so that you can check your progress. There are usually big crowds at the finish line and achieving your goal is a memory that will stay with you forever!

Once you have finished, you will receive your medal and often a goody bag with a souvenir race t-shirt and other products. A few days after your race you can expect to receive the race results and usually a selection of photographs taken around the course of you in action - which will be excellent mementoes!

Good luck from the team at Matt Gleed Personal Training and Total Guide to Swindon.