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training
guide
Contents
01 13
Getting ready to train Using the training plans
How do I start training for a full/half marathon? Which training plan do I use?
What equipment do I need to start training? How do I use the training plan?
Join a running club
17
Warm up and cool down
Hydration Full marathon training schedule
3 hours
Nutrition
3 hours 30 minutes
4 hours
05
Injury prevention 4 hours 30 minutes
Why do runners get injured? 5 hours
Is injury preventable?
Injury prevention rules
22
Half marathon training schedule
07
1 hour 30 minutes
Staying motivated 1 hour 45 minutes
Should training be this hard?
2 hours
Join a running club or a gym
2 hours 15 minutes
Run with a friend
2 hours 30 minutes
Cross training
Remember why youre doing this
Feeling tired and demotivated?
09
Cross training
What is cross training?
Why cross train?
Options for cross training
How do I start training for a Other than shoes, you may need:
pressure measured. Most gyms will watch or GPS device these will help
do this for you, especially if you you understand your running pace
water bottle hydration is important
explain that you are training for a
when doing any sport
full/half marathon.
reflective bands these are imperative if
You need very little equipment to start the sweat when you are running so that
you dont get cold
running. Most important are running
leggings these are tight fitting and will
shoes that suit your running style.
keep your muscles warm without bulk in
cold weather
Runners feet land in one of three ways woolly hat this will keep you warm if
neutral, pronation or supination. it is cold
Most specialist running shops will waterproof jacket nice to have but
bottom of an old pair of shoes. If you except if you live in a place without
street lights
cannot find a specialist running shop
in your area, email Craig and Ben at
running@aquaterra.org and we will
recommend one for you. Join a running club
If you join a large local running club,
Shoes are the most important items you will find there will be someone to
you will buy, so take your time and get train with whatever your pace. They
the right ones. Running in the wrong will have sessions during the week
type of shoes could cause injuries! where you can run on the road or on a
prevention
excessively sore from the last training
marathon 10 per cent will withdraw,
session you can cross train to give your
20 per cent run with niggles and 10 per muscles a chance to repair
cent get cured in time. make sure your shoes are the correct
ones for you
Science shows that when we train we stay hydrated drink enough to ensure
actually damage the muscle fibres. your urine is a pale straw colour
These are called micro tears. When avoid having running sessions
we rest, the small tears to the muscles back to back
fix themselves and make the muscles always warm up and down
stronger. When we get injuries, its think about your nutrition in the first
20 minutes after training
normally because we havent let the
body repair itself enough. The micro
tears then become macro tears (in
other words, a torn muscle). Remember: Its our aim to get you to
the start line fit and ready to run. We
want you to reach your goal, and in
turn, help us reach ours.
Is injury preventable?
Many people get injuries during If you have any injury or fitness
marathon training due to the increase concerns, please email
in days they are completing high- running@aquaterra.org
impact activities. Training to run this Craig and Ben will respond to your
distance can be a shock to your query within 72 hours.
system, so you really need to ensure
you listen to your body and complete
the right session at the right time.
training plans Please review the box below to see what your predicted full marathon time
might be.
Please review the box below to see what your predicted half marathon time
might be.
RH4524. Registered charity in England and Wales (263710) and in Scotland (SC002327). Photos by Max Hamilton, Eddie MacDonald and iStockphoto.
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