Friday 12 April 2019

Get Running Ready with GHHC

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jake ghhc sq

With only 7 weeks until The Great Hertfordshire AONB Marathon, Event Organiser Jake has some words of wisdom for those taking on the challenge for charity!

“One of the biggest points about this event is that you know that you do not need to run hard (if you choose to!) Your training doesn’t need to be as scary as it may sound in some of the fitness and running magazines.

"With 7 weeks to go before running a marathon, it is common to be running somewhere between 10-15 miles. But don’t panic if you’re not, just simply do one long run a week and increase it by a mile or two at the most, so that when you come to 2 or 3 weeks to go, you could potentially be up to 20 miles. Once you are about 3 weeks out from the event, this is the time to reduce the miles so that your body recovers better from the shorter runs, as you have now put the miles in, your body will start to adapt to the extra demands you have placed on it.

A typical run based programme with 7 weeks to go, will include some runs such as:

  • Your long run of the week – for this you don’t need to force the pace, just run at your normal pace and at one where you know you will sustain it for the miles you have planned. This is your most important run of the week as you are training for exactly what you are training for, a long run! Make sense really!
  • Some hill reps! – now this is not as scary as it sounds. Good hill running involves going up a hill a few times, but you don’t need to run it hard, just run at a steady pace/steady perceived effort. The main reasons for this is strength building in the legs and the muscles will also go through a longer range of movement, so they will get used to a change of terrain.
  • Some interval style training – this involves a change of pace to your normal run pace. The options are limitless to what you can do for this, but something simple to do could be to run at your race pace, then inject some speed into your run for a short burst. This helps your fast twitch muscle fibres to grow stronger, to cope better with the demands of an ever-changing terrain.
  • Steady run – these runs are your bread and butter runs! These keep you ticking over. Typically, a run between 3-6 miles seems to be popular for most, but all of the runs above will depend on your current fitness levels and ability.

As mentioned previously, don’t panic if you are not up to the distances, just start working towards them carefully so that your body will make some adaptations in time. “

If you’d like more training tips from Jake an the fundraising team, contact 01462 679540 or email jake.amos@ghhospicecare.org.uk

Kick-start your fundraising

With 7 weeks to go, it’s time to get those fundraising pages out there to help us start raising vital funds towards the patient care in our community.

It is a perfect time to share your stories of training and experiences to the masses out there to help you and reward your efforts. If you would like more information and help on how to raise funds or set up a page then please get in contact.

Happy training!