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  |  Get Fit  |  Sports & Activities  |  All the right moves: how to run your first race
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Some surprising facts from the Colonel

All the right moves: how to run your first race

continued from page 1
  • Variety is the spice of life. Try to run in different locations and at different times of the day, so you don’t get bored with the same old routine.
  • Regular exercisers may find they can progress to running for the full 30 minutes in just a few sessions. Just remember, it’s not a sin to stop and walk, admire the scenery or smell the flowers. Don’t try and push beyond the 30 minutes too quickly: instead, concentrate on how you are running and strive for proper technique.
  • Too many beginners measure out their running mileage in a car and use this as a target. Only when you can comfortably run for 30 minutes should you start thinking about completing a number of miles per week. Beginners should concentrate on time rather than distance.
  • Only in the last two to four weeks of training should you pick up the pace slightly or try to push your running time from 30 to 40 or 45 minutes. Only do this if you feel strong. You should finish a run looking forward to – rather than dreading – the next one.
  • Obey your body rather than a book or a training programme. If you feel exhausted, rest for a day or two. Don’t play catch-up the next day by running for longer – the odd missed session won’t harm.
  • Runners of all standards should establish a pace that feels comfortable. If you’re running with someone, you should be able to maintain a conversation without feeling out of breath.

    The final countdown

    • Towards the end of your ten-week training period (if you haven't been training this long, don't worry), measure out five kilometres if you haven’t already and run the distance, sticking to your normal pace. Record the time: this will be your target to beat on race day
    • Go out for at least a couple of runs at the time of day the event takes place. If you’ve only ever run in the evening and the event is at lunchtime, you’ll need to work out when and what to eat and drink beforehand
    • On race day, don’t make any changes to your training or eating routine: stick to what works
    • Avoid alcohol and exotic foods for at least a couple of days before the race: eat simple, carbohydrate-rich meals and drink plenty of water
    • Get a good night’s sleep two nights as well as the night before the race.

    On race day

    • Arrive 30 minutes to an hour before the start to collect your entry number, visit the loo and mentally focus on the challenge ahead. Your goal is to finish, your bonus to finish faster than the time you clocked in training.
    • When the starter’s gun fires, establish your comfortable pace as quickly as possible. If it is crowded, you may find yourself walking for a couple of hundred yards, but so what? Relax, smile and enjoy the companionship of those around you – many will be first-timers, too, and it’s amazing how friendly people are during a race. Even if you feel fantastic at the start, don’t be tempted to set off too quickly.


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