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2. Safe Running
3. Stretching - why it's important
6. Top tips
1. It is strongly recommended that you train for the Admiral Swansea Bay 10k, and prepare for the challenge of the course.
2. If you have not exercised before, or for some time, then make sure you consult your doctor before entering the race.
3. If you have a medical condition, or any allergies, please ensure you jot this down on the back of your race number.
4. Please consult your doctor if you are considering radically changing your diet in preparation for this race.
5. Please contact the nearest marshal or steward should a problem arise, whether at the start, during the event or at the finish.
6. All runners MUST complete the medical details form on the back of the race number.
7. DO NOT run if you feel unwell, or have just been unwell. Remember, there is always next year!
If possible, you should run with other people you know and trust. If this isn't possible, then take a mobile phone with you in case of an emergency. When choosing a route make sure:
a. It is well lit.
b. You avoid deserted areas.
c. The surrounding are is easily visible i.e. not surrounded by bushes in which people may hide.
d. Where possible you should choose circular routes so that you do not go over the same area again.
e. There are plenty of shops, garages etc to call into in case of an emergency.
f. You tell someone of your route and how long you expect you will be out.
It is important to be seen out running, especially after dark. Light coloured clothing should be worn including reflective tops or a bib where possible. if you are running in rural areas with little street lighting, it may be worthwhile investing in a head torch and flashing bands so that you can seen more easily.
It doesn't matter what level of fitness you are at, stretching should be a vital part to your running routine.
Your muscles & tendons, particularly your leg muscles need to be ready for the extra pressure applied on them during your run, otherwise they are likely to suffer damage which could keep you out of action for weeks, or even months.
Try to concentrate on stretching the following muscles:-
a. Back
b. Upper & lower calf's
c. Achilles tendon
d. Quadriceps (front of your thigh)
e. Hamstrings
f. Thighs
g. Both arms
h. Chest
i. Shoulders
Once you have perfected the basics, get into the habit of stretching each of these muscles before and after each run, no matter how small. You will feel the benefit, and so will your body.
Whether you prefer a partner or running solo, there are benefits for everyone from joining an organised club, not least because however independent minded you are, it is always nice to feel that you are among friends. And that is just one of the bonuses of joining.
Why not join the Active Swansea running club www.activeswansea.com?
1. Running is the most effective way to increase your cardio-vascular fitness (stamina). Following a running programme will improve your CVF within a short period of time, strengthening your heart and lungs.
2. Running is a great way to reduce stress
A good run assists in eliminating the stress of a busy day at work and helps focus the mind.
3. Running makes you feel good
It helps the body release endorphins, the natural brain chemicals that make you feel good, as well as the satisfaction of knowing you are improving your fitness, body shape and controlling your weight.
4. Running is inexpensive and accessible to all
Compared to lots of other sports, a good pair of shoes and appropriate clothing is all you need to go for a run. You can run anywhere with popular city routes, breathtaking country routes and treadmill options.
5. Running is for everyone
Regardless of age, provided an appropriate training program is followed, running is for all. You can do what you want, when you want, at your own pace.
1. Build up your running slowly and steadily and don't increase the distance you run by more than 15% per week.
2. Get into a routine so training will be much easier. Write your training schedule into your diary or calendar and try to stick to it as much as possible.
3. As you begin to progress through a programme, first work on increasing duration before lifting your pace.
4. Don't attempt to run through any illness or injury as you may end up sidelined for weeks, or even months. Seek medical advice.
5. When possible, supplement by cross-training with other activities e.g. swimming, cycling, hill walking etc.
6. Don't train when you feel tired or lethargic. Listen to your body. Maybe it's time for a rest, a decent meal or a good night's sleep. Let your body re-charge its batteries.
7. Always try to eat something within 30 minutes of running, to re-fuel the muscles with carbohydrate.
8. Don't run in old worn shoes as it will increase the risk of injury. Seek guidance for correct type and fitting.
9. Don't run in brand new shoes without first "breaking them in", otherwise you are liable to get blisters.
10. In the last 10 days before the 10K event, decrease the amount of running to allow the body to recover.
11. ENJOY your training; if possible, try to run in different places like your local parks and with someone else to keep you motivated.
1. Make sure you start each run fully hydrated by drinking lots of water (preferably), fruit juices or herbal tea. Try to avoid fizzy drinks, coffee and tea. If you can, try to have a pre-run snack, something like porridge or muesli.
2. If you are planning on running for longer than an hour, make sure you take some sort of carbohydrates with you (a banana or a sports carbohydrate drink will do just fine). Take water with you if you are not drinking a sports drink to stay hydrated.
3. Try to eat within 15 minutes of your run, this will help to absorb carbohydrates and refuel your body for next time.
4. Eat a normal meal within 2 hours of your run, containing carbohydrates and protein. Salmon and steamed vegetables or a turkey sandwich would work well.
5. Finally, stating the obvious, but try to avoid chocolates and crisps. You may very well end up eating more calories than you will burn off.
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