Half marathon training guide sampler

ALL THE PLANS AND PREPARATION ADVICE YOU’LL NEED TO GET RACE FIT Training plans for every level ■ Need-to-know nutrition ■ Workouts to get you strong

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04 MEET THE EDITORS

Our editors reveal their top half marathon training tips

06 GOLDEN RULES FOR NEW RUNNERS

Read this before you lace up those new trainers

08 AGE IS NO BARRIER

Not 21? Nor are we… but we’re still clocking up those long distances

10 GET THE RIGHT FOOTWEAR Your essential guide to choosing the best shoes for you

12 WEAR THE RIGHT CLOTHING Kit you’ll want to wear on race day

14 STAY MOTIVATED ON LONG RUNS

Why it needn’t be a chore

16 WARMING UP

Preparation is all…

18 COOLING DOWN

Stay injury-free with our tips

TRAINING GUIDELINES 20 HALF MARATHON TRAINING ADVICE

We’ll get you from sofa to start line in one piece

22 BEGINNER’S TRAINING PLAN Your step-by-step weekly training guide

23 REGULAR RUNNER’S TRAINING PLAN

Plan your training week by week

24 ADVANCED RUNNER’S TRAINING PLAN

Not for the faint-hearted!

Get stuck in

25 THE BENEFITS OF CROSS TRAINING

Stay fit and avoid injury

26 BREATHE EASY

How to improve your breathing

28 PLANNING DIFFERENT SESSIONS

Why variety is the key

30 ON THE SURFACE OF IT

Does the surface you run on really matter?

32 CONQUER THOSE HILLS

It’s easy when you know how

34 LEFT IT LATE? DON’T PANIC!

Our expert tips will help you cross the finish line

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Half Marathon Training Guide

RUNNING WORKOUTS MOVES TO KEEP YOU STRONG, SUPPLE AND INJURY FREE 36 STRENGTHEN YOUR CORE 39 BOOST YOUR BALANCE 40 ESSENTIAL STRETCHES 42 ROLL WITH IT

ESSENTIAL NUTRITION 33 WATER WORKS

Hydration rules

44 NUTRITION TO BOOST MILEAGE Run longer, stay strong

46 BEST RUNNERS’ BREAKFASTS It’s easy when you know how to start the day

48 RACE DAY NUTRITION

Get it right on the day with these tips

50 THE TRUTH ABOUT ENERGY DRINKS

What, when and how often?

Drink up!

52 BEST RECOVERY FOODS

Bounce back quickly with the right meal for you

RUNNING RECIPES FOOD TO FUEL YOUR RUNS AND HELP YOU RECOVER 54 PENNE WITH COURGETTES 55 MEATBALLS, TOMATOES AND PAPPARDELLE 56 MARINATED LAMB WITH SPELT AND ROAST TOMATOES 57 CORN-FED CHICKEN WITH POTATO GRATIN 58 BEEF AND CHORIZO HOTPOT 59 SALMON AND CORIANDER FISHCAKES 60 IMMUNE-BOOSTING DRINKS AND SMOOTHIES

THE BIG DAY 62 RACE-DAY STRATEGIES

What to do on the big day

64 BOOST RECOVERY

Feel good afterwards Half Marathon Training Guide

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Starter’s orders

for runners, by runners Christina

David

ALL THE PLANS AND PREPARATION ADVICE YOU’LL NEED TO GET RACE FIT

EDITOR-IN-CHIEF Christina Macdonald chris.macdonald@wildbunchmedia. co.uk EDITOR David Castle david.castle@wildbunchmedia.co.uk ART DIRECTOR Xavier Robleda artdirector@wildbunchmedia.co.uk SUB-EDITOR Claire Chamberlain claire.chamberlain@wildbunchmedia. co.uk

Claire

DIGITAL MARKETING EXECUTIVE Paul Clayton paul.clayton@wildbunchmedia.co.uk DIRECTORS Kevin McCormick, Nick Troop kevin.mccormick@wildbunchmedia. co.uk nick.troop@wildbunchmedia.co.uk PHOTOGRAPHY Eddie Macdonald, iStock MODELS Ben Lusk, Amber Spencer, W Athletic Published by: Wild Bunch Media Ltd 1st Floor Gable House 18-24 Turnham Green Terrace London W4 1QP Tel: 020 8996 5135 No part of this magazine may be copied, reproduced or stored in a retrieval system without prior written consent of the publisher. @ Wild Bunch Media Ltd 2014 Half Marathon Training Guide is brought to you from the publishers of Men’s Running and Women’s Running magazines. www.mensrunninguk.co.uk www.womensrunninguk.co.uk To subscribe to either magazine, call the hotline on 0844 245 6918

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Half Marathon Training Guide

Xavier

Eddie

welcome SOME WORDS OF ADVICE

From Men’s Running Editor David Castle, who has run three marathons and 20 half marathons might have run my first half marathon 23 years ago, but I still remember it well. I had German measles and had been advised by the doctor to “absolutely not run under any circumstances”. You get an alarming amount of fluid retention around the joints if you run with rubella. Of course, the younger, brasher me wasn’t going to let a little rash get in the way, although ironically the act of running itself was a little rash.

So it was that I toed the line for my first 13.1 miler, knowing that I was going to have to take it as easy as possible, if only to let my watery knees cope with the pounding they were about to take.

I started off slowly, letting the bulk of the field sweep past me as I laboured up the first hill.

Surprisingly, though, I started to feel quite lively – after all I had been ‘resting’ all week. This particular half marathon has a killer hill at the 7.5-mile point; it’s at least a mile long and usually decimates the field. Given my

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slow start, I swept through the field, merrily picking off competitors one by one. With a flat last four miles, I managed to work my way up to a respectable finishing position.

I wouldn’t suggest that anyone races a half marathon if they’re ill. But it did prove to me that the half marathon distance is more conquerable than many people realise. It’s definitely a distance that you, our readers, tell us you love – which is exactly why we’ve put this guide together. Since that first race, I’ve run half marathons in exotic climes like Jamaica, in gale force winds in Brighton and even round Brands Hatch motor racing circuit. Half marathons have a universal appeal. You don’t need to bang in miles of training and they don’t take three weeks to recover from. If you’ve never run a half marathon, we hope this guide convinces you to do so. And we’ll help you get round and enjoy it!

From Women’s Running Editor-in-Chief Christina Macdonald, who has completed eight half marathons and one marathon uring my half marathon and marathon training, I made sure that I varied my routes as much as possible and on longer runs, I encouraged friends to run with me, so that I maintained my motivation levels. Here are five other training rules I followed that worked well for me…

1 I made hills my friends. Hills can mean either heartbreak or euphoria during a race – it all depends on whether you’ve trained for them.

Even if you’re training for a flat race, being able to tackle hills will help with your general stamina. For my hill sessions, I did a ten-minute warm-up jog, then did four stints of sprinting up a hill of around 50 metres long, interspersed with recovery downhill jogs. See page 32 for advice on tackling hills.

2 I mixed up my training. ‘Running more isn’t always the way to get better – sometimes doing less is more, especially if you add in some cross-training,’ says Susie Whalley, co-author of Running Made Easy (Collins & Brown, £9.99). ‘Activities such as cycling, swimming and

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resistance training give your legs a break from pavement pounding and improve aspects of your fitness that complement your running.’

3 I took up yoga. The spiritual element of yoga never appealed to me, but the idea of unloading tight muscles at the end of a session certainly did, so I hired a personal trainer who taught yoga and asked him to show me some basic moves.

They really helped keep me supple, especially my lower back, which often got stiff from long runs.

4 I strengthened my core. I had never really trained my core properly, but I knew that if I was going to run longer distances I’d have to make sure my core muscles could support me. See our core workout section on page 36.

5 I enlisted support. I made a point of surrounding myself with positive people who were supportive of my aims. I got rid of negative ‘friends’ and made sure that only the upbeat, high achievers who admired my aims were in my life. Harsh? Maybe.

Effective? Definitely. Good luck!

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Small steps

GOLDEN RULES FOR NEW RUNNERS Totally new to running? Here’s how to make a good start, run well and reduce the risk of injury he great thing about running is that it’s easy. You just pull on your trainers and you can get going at a moment’s notice.

As you become a regular runner, there are a number of things you’ll learn that make running easier. This is information that many runners only discover through painful experience, so to save you any unnecessary time and effort, here are our top 14 things every new runner should know.

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■ Invest in a proper pair of running shoes. Visit a running shop and take their advice on the shoes that work best for your style. This simple step will help with years of pain-free running. See page 12 for information on buying the right kit.

■ Start slowly and build up.

Increasing mileage too quickly doesn’t allow your body time to adapt to the new training load and you could risk injury. Building your weekly distances up gradually will ensure your fitness improves progressively and consistently.

Never increase mileage by more than ten per cent each week.

■ Set yourself some benchmarks and objectives. Measure your speed, times and distance regularly and watch your progress improving.

■ Vary your training routine. To be a good runner, don’t just run every time you work out. Include some strength training, gym classes, yoga or Pilates in your regular routine to ensure a balanced body and mind.

See our workout section, starting on page 36, which will help keep you strong for running.

■ Keep your running fresh. Explore new routes regularly to avoid

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Half Marathon Training Guide

getting bored with the training runs you do most often.

■ Push yourself. Don’t settle for always running at a consistent, steady speed. Mix up your training with some hill running, intervals and speed work, to maximise your fitness gains.

■ Fuel yourself properly. Not just before and after your runs, but throughout each day, every day.

Fuelling your body regularly with the right food and drink will help you burn calories more efficiently when you run and this will improve your stamina. Good fuelling will also help you with your recovery between runs.

■ If you experience blisters, simply pierce a hole at the edge of the blister and squeeze out any liquid.

Leave the skin on the blister and apply Vaseline.

■ Invest in some quality running kit and make sure you have appropriate clothing for all seasons. This can include the right underwear and a selection of layers for all climates and conditions. When buying your clothing, consider where you can carry keys, a phone and some money when you run. See page 12 for more information.

■ Stretch after each run and also spend ten to 20 minutes at least once a week devoted only to stretching.

This may not feel as though it’s getting you fitter or helping with your running, but over the course of weeks, months and years, these stretching sessions could be the vital ingredient in your training routine that keeps you on the road.

■ Hydrate yourself regularly throughout each day. Don’t drink too much water prior to a run and don’t hit the pavements dehydrated.

Get into the routine of sipping water or an energy drink or gel as you run and tune into your running-related toilet routine. You should know how far you can run before you’ll need to go to the loo so you can plan toilet breaks on the way.

■ Get into the habit of training every two or three days. Working

always on track and will feel positive about your routine.

■ If in doubt, wait it out. If you have any nagging doubts that you are less than 100 per cent or feel there’s a reason why you shouldn’t run today, pay attention to those feelings. Better to wait a day and be fully fit, focused and looking

‘STRETCH AFTER EACH RUN AND DEVOTE ONE SESSION A WEEK TO STRETCHING. THIS IS VITAL IN HELPING TO KEEP YOU ON THE ROAD’ out with this frequency is enough to ensure quick progress with your fitness, while allowing you sufficient rest and recovery, which is vital as this is the time when your body is becoming stronger and fitter. This pattern is also easier to manage psychologically. Aiming to work out too frequently can be difficult to accommodate and will leave you frustrated if it doesn’t happen.

A consistent schedule of three to four workouts a week means you’re

forward to your exercise than to drag yourself out half-heartedly. A lack of focus when you’re running is more likely to put you at risk of accidents or injury.

■ When you run, focus your breathing deep into your lungs.

Oxygen transfer is more efficient when you breathe deeply, so it will make your running feel noticeably easier. Turn to page 26 for more help on how to breathe well when you run.

Small steps

Half Marathon Training Guide

7

Young at heart

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Half Marathon Training Guide

Young at heart

AGE IS JUST A NUMBER Don’t be put off the distance just because you’ll never see 21, or even 41, again. Half marathons are for all ages – and don’t let anyone tell you differently

hatever anyone tells you, running is not just for youngsters. You can run at any age, and you can certainly run a half marathon (or marathon!) whether you’re 21 or 71. Provided you’re healthy and you’ve had the all-clear from your GP, there’s no reason why you can’t start running later in life and, with the right training plan and suitable periods of rest and recovery, keep on running to a ripe old age.

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What’s your running age?

Your real age is out of your hands, but your running age is not. Exercise physiologist and former Olympic marathoner Pete Pfitzinger is upbeat about your prospects if you do the right things in the right way.

‘Your own combination of genetic inheritance, lifestyle sins and virtues, miles in the bank and injury history

long or fast workouts than their younger counterparts.’ If your car rattles a bit, you’ll check it and repair it; your body is the same, only in this case most repairs happen without you doing much.

So listen to your body and tell your significant other that lounging around is necessary for tissue repair.

Stanford University in California conducted research spanning 20 years showing that aerobic exercise, such as running, slows the ageing process and prevents the bones from getting brittle and ground down. The Stanford University Medical Centre compared 284 runners to 156 non-running healthy individuals as they aged beyond 50.

The runners had fewer diseases and illnesses, and also stronger bones.

Professor James Fries said: ‘If you had to pick one thing to make people healthier as they age, it

‘IT DOESN’T FEEL ANY DIFFERENT FROM WHEN I WAS RUNNING IN MY FORTIES’ - 80-YEAR-OLD WORLD RECORD HOLDER ED WHITLOCK determine whether you’re a young or old runner compared with your chronological age,’ he says. Simply put, you need to get the balance right. Build your mileage gradually, rest when you feel tired and allow a day’s recovery in-between runs.

‘All runners need easy days after their key training sessions before they’re ready to benefit from more hard work,’ says Pfitzinger. ‘Many older runners find that they need more of those easy days between

would be the introduction of aerobic exercise.’

The great thing about training through the years is the wisdom that comes from experience.

Runners of all ages get injured, but as you get older you become much more savvy about spotting them early and recuperating before they turn into major problems. ‘Injuries come and go, but generally leave a little something to remind you they were there – a muscle that tightens

up more quickly, an overstretched ligament, or a slight loss in proprioception,’ says Pfitzinger.

Learning to take notice of these reminders can keep you running young. ‘It’s the balance between the positive adaptations of years of training and the accumulated wear and tear on your body that determines your running age,’ he adds.

Getting better, not older Some cracking performances can be enjoyed by those of us edging towards the Masters category.

Britain’s Priscilla Welch started running competitively at the age of 34 and five years later ran the 1984 Olympic Marathon, finishing in an incredible sixth position. Two years later, at the age of 41, she set a Masters world record in the London Marathon of 2:26:51 and the following year won the New York City Marathon. New Zealander John Campbell ran 2:11:04 in the Boston Marathon in 1990, aged 41. He’d been a promising junior runner, but took time off in his twenties and early thirties, then started again in his late thirties. Before long he was dominating the competitors he was coming up against. Then he retired due to injury for six years, only to come back again at 50 to run a half marathon in 01:06:49.

This level might be beyond most of us, but it shows that it’s never too late to aim high – even if you’re old enough to rememember when people thought the world was flat.

Fauja Singh ran the London Marathon as a centenarian. Yes, at 101 he could still accomplish things most youngsters only dream of. He ran his first marathon at the age of 89 as a way of finding a positive

interest following family bereavement. The devout Sikh says: ‘I didn’t really feel tired after crossing the line, which was partly down to the training, but mainly to God. He put me there so he had to help me finish! I thought: “I’m going to do more of these”.’ And he hasn’t looked back since.

Keep on running and you may, like Canadian Ed Whitlock, a world record holder at the age of 80, not feel particularly old until someone tells you. ‘It doesn’t feel any different [running at 80 compared with running at 70],’ he says. ‘In fact, it doesn’t feel any different from when I was running in my forties.’

‘Every mile you run is money in the bank in terms of aerobic fitness,’ Pfitzinger says. ‘Just don’t overdo it.’

Late starters Even latecomers to running can build up to long distances. Maggie Atherton, a 71-year-old retired nurse, took up running in her sixties and has run numerous marathons and half marathons. She believes that, with the right training, anyone can run. ‘I ran a half marathon just a few months after taking up running, and then the New York City Marathon the following November,’ she says.

‘The first time, you don’t know what to expect, but I ran all the way apart from about 50 yards around mile 19.

Now my attitude has changed and every mile I do I think, “That’s another one done,” rather than thinking about the end of the race. When I get to the end I feel tired, but also elated, and I haven’t had any injuries yet, touch wood. I’m always amazed by how little older people expect from their bodies, but if you think you can do it, then you can!’

Half Marathon Training Guide

9

Best foot forward

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Half Marathon Training Guide

Best foot forward

IF THE SHOE FITS Choosing the right footwear is vital in order to avoid injury when you’re clocking up the miles. Here’s our essential gear guide…

t’s essential to make sure you have the right pair of trainers for your running style before you start clocking up multiple mileage in training.

Even if you’re not a fast or ‘serious’ runner and you simply want to ‘get round’ on race day, you still need to get the best pair of shoes to suit your feet and your running style. ‘Whatever level of runner you are, it’s critical to get the right level of support in your shoes, otherwise you can end up with serious injuries,’ says a spokesman from Brooks. ‘The best way to do this is to have your gait analysed, which will show the exact angle of your foot as it strikes the ground and the path it follows until you push off from your toes. A good running shoe can correct an unbalanced strike pattern, provide

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the knees. Here’s our guide to the different shoe types out there and how they can help you to avoid injury:

STABILITY SHOES ■ What they do: prevent excessive inward roll of the foot.

■ Who they suit: runners who overpronate – about 65 to 70 per cent of the population.

■ How they work: on the midsole, beneath the inside arch of the foot, is a firmer piece of foam known as ‘the post’. The post doesn’t compress as easily as the rest of the midsole, so it discourages the foot from rolling in that direction and slows the movement down.

MOTION CONTROL ■ What they do: prevent severe overpronation.

■ Who they suit: runners who land

© ISTOCKPHOTO.COM / EDDIE MACDONALD

‘THE MAJORITY OF PEOPLE OVERPRONATE AND WITHOUT THE RIGHT FOOTWEAR YOU’RE ALMOST CERTAINLY GOING TO GET INJURED’ support where you need it and offer the appropriate cushioning for different terrains.’

If you’re a new runner, the first thing you need to establish is how you run. When your feet make contact with the ground, they will naturally roll inwards to help absorb the impact, a reaction called pronation. The majority of people overpronate, which means their feet roll in excessively as they run which, without the appropriate footwear, can result in injury, particularly in

on their outside heel, then roll their foot in violently, before the toe leaves the ground – around ten per cent of the population. They tend to have wider feet and flat arches and may be carrying extra weight, though that is not always the case.

■ How they work: these shoes have longer, denser posting than stability shoes, and a firmer heel counter (a cup in the shoe’s upper that surrounds the heel) – all of which helps to prevent the foot rolling in so severely.

NEUTRAL-CUSHIONED

GET TO KN OW YO UR GAIT

Several specialist shoe outlets offer gait analysis for runners, including Sweatshop and Runners Need stores. The easiest way to determine the height of your foot arch is to use the wet test. Simply wet the sole of your foot and then make a footprint on an absorbent surface. A ‘normal’ arch will have a wide band between the heel and forefoot; a low arch leaves a print that is like the whole sole of the foot; and a high arch shows little or no connection between the forefoot and the heel. As a general guideline: High arch: consider cushioned/neutral shoes, as you tend not to overpronate.

Low arch: choose motion control shoes, as you overpronate excessively.

Normal arch: opt for stability shoes, with medium support for slight overpronation.

■ What they do: these are shoes for runners with a neutral gait.

■ How they work: neutral shoes are built without ‘posting’ as it’s not needed. The shoes are a little more flexible and have shockabsorbing cushion systems. Mizuno has a device called a wave plate that disperses shock over a large area, while Brooks’ technology uses a compound that adapts to the amount of pressure applied to it.

The heavier the runner, the more cushioning and rebound it offers.

■ Who they suit: about 20 to 25 per cent of runners have a neutral gait, which means their foot strikes the ground in the middle of their heel (or forefoot) then rolls forward with a normal amount of pronation.

If you’re a neutral runner, you may have a medium to high arch and may be light on your feet.

HOW MUCH SHOULD YOU SPEND ON TRAINERS? ‘For a decent pair of running shoes, you’re looking at £65 or £70,’ says Kirsty Jopson, from Runners Need.

‘They do pay dividends if you get the right pair of shoes – you’ll minimise the risk of injury. You don’t want to put in 12 weeks of training for a half marathon, only to then get injured.’

It’s also important to know when to change your trainers. Once they’ve worn out, they won’t give you the support you need. ‘Shoes last between 300 and 500 miles, and every time you use them the foam in the sole compresses and it takes up to 46 hours to fully decompress,’ says Jopson. ‘If you run more than four days a week, you could buy two pairs at the same time and then rotate them.’

Half Marathon Training Guide

11

Well dressed

GET YOUR KIT ON Choose the right variety of running kit and accessories, to make your training runs and race-day experience enjoyable

KIT AND CLOTHING EYEWEAR Bloc Eyewear www.bloceyewear.com Bollé www.bolle.com Maui Jim www.mauijim. co.uk Polaroid www.polaroid sunglasses.co.uk Sunwise www.sunwise.com Oakley www.transitions. com

RUNNING STORES Runners Need www.runnersneed.com Sweatshop www.sweatshop.co.uk Up & Running www.upandrunning.co.uk

RUNNING CLOTHING BRANDS adidas www.adidas.com/ running ASICS www.asics.co.uk Brooks www.brooksrunning.co.uk Nike www.nikestore.com Ronhill www.ronhill.com Saucony www.saucony. co.uk

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Half Marathon Training Guide

f you’re going to be clocking up the miles on a regular basis, it’s worth investing in a running wardrobe so you have a variety of kit for all kinds of weather.

It’s often been said that running is the cheapest and most convenient way of getting fit and while it’s certainly cheaper than paying a monthly gym membership, there are a few must-have items that will help keep you comfortable and cool during those training runs, as well as on race day itself.

buying if you want to keep rain out of your eyes when you run.

If you’re training on sunny days, running sunglasses are ideal. These will be close fitting to your face and won’t bounce or shift when you run, nor will they steam up. Good options include Bloc Scorpion, Polaroid Silver Lasers, Maui Jim Ho’okipa, Sunwise Waterloo Purple and adidas Adizero Tempo. Prices range from £59 to £132. Oakley also offers Oakley Transitions – sports sunglasses with lenses for those needing prescription sunglasses.

FOOTWEAR

RACE-DAY OUTFITS

The right pair of trainers is the most essential piece of kit – make sure you go to a specialist running store rather than a general sports shop, as the staff in running stores have the skills and training to be able to advise you on what shoe type will best suit your running style. Runners Need, Up & Running and Sweatshop are all specialist running stores with trained staff and all have stores nationwide.

Check out their websites for details of your nearest stores (see Kit And Clothing, left).

So, what should you wear on race day? This is trickier – don’t let the fact that many half marathons take place in the autumn fool you.

Run To The Beat Half Marathon in September 2010 was unusually

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YOUR RUNNING WARDROBE When it comes to your running wardrobe, a technical top that wicks sweat away from the body will keep you cool, and if you intend to run during darker evenings, consider investing in a high-vis top that will keep you visible and safe. Saucony, Brooks and Ronhill all have a range of high-vis jackets and gilets.

Even in the summer, the weather can be unpredictable, so investing in a shower-proof jacket is a good idea. A peak cap is also worth

On the morning, take a few layers with you in case it gets cold.

Many people wear bin liners as they keep the heat in and can be easily discarded on the start line before you set off. It’s also worth taking a spare top to change into at the end of the race if you have a long journey home, to stop you getting a chill. If you decide to wear a jacket during the race,

‘THERE’S NO WAY OF GUESSING WHETHER IT’LL BE HOT OR COLD ON THE DAY, SO IT’S BEST TO HAVE A RUNNING WARDROBE THAT’S VARIED’ hot, while the 2011 Royal Parks Foundation Half Marathon in early October was also very warm.

There’s no way of guessing whether it will be hot, cold or rainy, so it’s best to have a running wardrobe that is varied and can cater for all types of conditions and climates.

The night before race day, lay out several outfits so you can adapt to what the weather is doing on race day. Choose one outfit that would suit cooler weather and one that would keep you cool if you wake up to blazing heat.

bear in mind you may get hot while running, so make sure it’s one that is light and can be easily tied around your waist.

You might also want to invest in a waist belt to store your energy gels and keys on race day. A good brand is www.nathansports.com.

Make a checklist of essential items, such as a sports watch, that you may need. On that note, if you’re racing with a GPS sportswatch, bear in mind that some can take a while to locate satellites in busy crowds.

Well dressed

KIT CHECKLIST

Tick these items off the list and you’ll be prepared for every eventuality on race day Running shoes Never wear new shoes and take spare laces.

Running shorts/capris, socks and running top If your gear is new, ensure you wash it beforehand. Feeling as if you have worn it before will make you feel more prepared.

Waterproof jacket Have this to keep warm before the race and to put on afterwards.

Bin bag or spare old top It’s essential to keep warm on race morning once you’ve placed your kit bag at the drop.

Mobile phone To meet up with friends and family afterwards.

Vaseline A must to make sure you don’t get unnecessary chafing.

A small first aid kit Plasters are a must.

Snack foods Such as bananas, muesli bars, chocolate and energy gels.

Water and energy drinks Race number, information & course map Read all the information that the organisers have sent you.

GPS watch But remember to hand in your chip at the end of the race, so you get your official time.

Cash Just in case you need to make any emergency purchases.

Sun cream Take some high SPF lotion in case the sun peers from behind the clouds on race morning.

Half Marathon Training Guide

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Headstrong

LONG RUNS? I T ’ S M I N D O V E R M AT T E R As you increase your mileage each week, the amount of time you’ll need to spend running will naturally increase, too. Here’s how to beat boredom and make the most of those long training runs any half marathon runners sign up because they love the atmosphere on race day. But alongside the anticipation of the amazing sense of achievement you’re going to feel on the day is the risk of being bored out of your mind during long training runs. When you reach the final stages of your training, where long runs can last up to two hours, you could be forgiven for getting fed up at some point, especially if you’re pounding the pavements alone.

However, as with so many things in life, it’s all down to your frame of mind. Adopting a positive mindset and training your mind to focus on other things will help make those long runs more tolerable.

Ken Way is a leading sports psychologist and author of Mental

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Mastery – Tried And Tested Techniques For Exceptional Sports Performance (£24.99, www.visionsports.co.uk). He believes the solution is to find a distraction.

‘An old adage in psychology is, “You get what you focus on”,’ he says.

‘So the trick is to find something else, other than that “daunting distance” to think about. If you focus on something that produces negative emotions, then you are almost certainly thinking about the wrong thing. This is why it is important to have rock-solid goals.

Focusing on appropriate goals should inspire positive emotions.

That’s the route to getting the right mindset.’

CHANGE THE SUBJECT If you feel bored during the early stage of your run, then do what we often do when someone mentions

‘COUNTING STEPS IS A TECHNIQUE I PINCHED FROM PAULA RADCLIFFE. SURPRISINGLY, IT’S A GREAT DISTRACTION TECHNIQUE’ a topic you don’t want to talk about – change the subject. ‘Shift your thinking to something very different,’ says Way. ‘What does the weather seem to be doing? Ask yourself questions about the route you’ve perhaps never thought about before. Many long-distance runners have positive affirmations that they chant in their head as they run. Try to make your positive affirmations rhyme and fit in easily with the rhythm of your feet.’

Ultrarunner Lisa Jackson has her own methods. ‘I’m a clinical

hypnotherapist, so I use time distortion to make long runs feel shorter than they actually are,’ she says. ‘I keep repeating to myself, “20 minutes during this run will seem like five” and it really helps to get me through the miles. Another mind game is to continually try to guess how many steps it will take you to reach a particular landmark.

Counting steps is a technique I pinched from Paula Radcliffe and it makes you more appreciative of your surroundings, which is a great distraction technique.’

BREAK IT UP Breaking down your run into separate chunks can also help. If you’re going for a ten-mile run, don’t think of the remaining nine miles when you complete mile one. Split your run into achievable sections of time or distance.

Olympic champion Jo Pavey uses the same technique herself. ‘You have to break the distance up into separate chunks,’ she says. ‘If I’m struggling, I use mini-goals, and focus on my breathing and the rhythm of my legs.’

Remember that running is a great way to solve a problem or generate new ideas, so use your mind to distract you and resolve issues. If you have a problem, or you need ideas for a new project at work, search for inspiration while

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Half Marathon Training Guide

Headstrong

Left: Don’t let the monotony of a long run drive you crazy. Focusing on a distraction, like running with a friend or partner (above), can help banish the boredom

you run. Way notes that the time and space that running offers can improve the quality of our thinking.

‘Archimedes had his “Eureka” moment in the bath, but many runners have noted how running seems to inspire a different quality to their thinking,’ he says. ‘There’s no doubt that it can be an excellent way to potentially gain new insights into your problems. Take a few moments to define your problem clearly before you set out, then just let your mind take over while you run. Some people can gain clear insights into seemingly intractable problems while on the go.’

Mixing it up will also help.

Triathlete Lisa Picton, who runs four to five times per week, often covering distances of up to 13 miles or more, believes that variety is key.

‘Vary the route,’ she says. ‘I tend to favour some routes for doing timed runs, but otherwise I’ll mix up the routes that I do. I also vary the terrain. Off-road running is great

for strength, but I also find that the time flies by as you are so busy concentrating on your orientation and footing on uneven ground, not to mention running away from the farm cows, that before you know it you’re home again!’

BUDDY UP Running can be a solitary pursuit if you choose, but it certainly doesn’t have to be. Jackson makes her long runs a social experience. ‘Having trained for three ultramarathons, I have come to the conclusion that the best way to banish boredom when you run is to chat,’ she says.

And Jackson doesn’t do things by halves. ‘Chat a lot,’ she laughs.

‘Non-stop, if possible! I simply love finding running buddies who like a long yarn and actively seek them out at my running club. The ones to look for are the people who love to digress and enjoy telling lots of anecdotes in addition to a main story. Run with someone like that

and you won’t want the run to come to an end.’

If you are tempted to stop, question your thinking first. ‘It is important to think about the reason why you want to stop,’ says Picton. ‘If it is because you are not performing due to tiredness or illness, then it’s important to listen to your body and have a rest. If you want to stop because you are finding it too hard, then you are running too fast and need to ease back. If you want to stop during a session that is intentionally tough with high intensity levels, don’t stop, push through it. Think about how rewarded you’ll feel at the end and how much stronger you’ll become as a result of this type of session.’

She continues: ‘If you still can’t overcome the boredom of long runs then there is also a lot of benefit to be had in doing split runs. Run in the morning and then go out once again in the evening to achieve the intended mileage.’

Half Marathon Training Guide

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Upward mobility

R A I S E T H E T E M P E R AT U R E Warming up before a training run is essential to avoid injury and also improve the quality of your runs. These easy mobilisation exercises will help Warming up before a run helps prepare your body for the task ahead. It will increase the oxygen delivery to the muscles and make your muscles more pliable. Many people tend to stretch before a run, but research has revealed that stretching before a run can reduce your performance. However, mobilising exercises can improve it. So, what does mobilisation mean and how is it different from stretching? Mobilisation includes moving your muscles and joints to increase blood supply to warm up the muscles and fluid in joints. Lubricating your joints before a run will improve your performance and highlight any niggling pain that you might have. Mobilisation exercises differ from stretching, because they are slow, controlled movements throughout a specific range of motion, whereas stretching lengthens muscles and can cause small micro tears that can be made worse during a long run.

Before you break into a run, make sure you walk for at least five minutes, so that you raise your heart rate gradually.

This will help reduce the risk of injuries or minor niggles due to cold muscles.

ANKLE ROTATIONS WHY DO IT? Your feet and ankles are the first point of contact with the ground, so it’s important to ensure they are warmed up to prevent twisting or straining your ankles.

TECHNIQUE: ■ Stand on your right leg while rotating your left ankle in a clockwise direction.

■ Ensure that you pull your toes up and point as much as you can.

■ Complete one set of ten repetitions before changing to an anti-clockwise direction.

■ Repeat on the right ankle.

HIP SWINGS WHY DO IT? To improve the movement around your hips and to ensure sufficient shock absorbing.

TECHNIQUE: ■ Stand in front of a wall and place your hands shoulder-width apart.

■ Lean slightly forwards from your hips.

■ Swing your right leg in front of your body from side to side.

■ Complete one set of ten repetitions before changing over to the left leg.

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Half Marathon Training Guide

Upward mobility

SPINE ROTATIONS HIP FLEXOR STRETCH | Areas trained > Hip flexor (Psoas muscles) WHY DO IT? Your spine acts as a shock absorber, so mobilising your spine during your warm-up is essential.

TECHNIQUE: ■ Sit on the floor with your legs wide apart.

■ Lean with both hands towards your right foot.

■ Slowly walk your hand over to the middle and then to the left foot while stretching as far forwards as possible.

■ Return to the starting position.

■ Reverse the move back to your right foot.

■ Repeat five to ten rotations.

SHOULDER ROTATIONS WHY DO IT? Your arm swing plays an important role in regulating your speed, so it’s important to increase the mobility of your shoulder joints.

TECHNIQUE: ■ Stand with your feet shoulder-width apart and your arms extended out to the sides.

■ Rotate your arms ten times forwards and backwards.

■ Make your circles as big as possible.

MULTI-DIRECTIONAL LUNGES WHY DO IT? Running on uneven surfaces puts your ankles, knees and hips under constant pressure to adapt. The better your mobilisation during your warm-up, the better you’ll cope with changes in running surfaces.

TECHNIQUE: ■ Stand with your feet comfortably apart.

■ Step forwards with your right leg and bend both legs to perform a lunge.

■ Step back to the starting position and lunge sideways.

■ Return to the starting position once more and lunge backwards.

■ Complete one set on the right before changing over to the left.

■ Do five multi-directional lunges per side.

STANDING GLUTE LIFTS WHY DO IT? Good activation of your glutes during your run will stabilise your hips and prevent back and knee problems.

TECHNIQUE: ■ Stand on your right leg and lean slightly forwards from your waist.

■ Hold onto a secure object to aid your balance.

■ Bend your left knee and flex your foot (pull your toes up).

■ Push your left leg back and up.

■ Slowly lower with control.

■ Complete ten repetitions on the right before changing over to the left.

Half Marathon Training Guide

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Recipe book

MARINATED LAMB WITH SPELT AND ROASTED TOMATOES Refuel after a long run with this hearty supper that’s rich in minerals

POST-RUN RECIPE P R E PA R AT ION TIM E

Serves: 2 Preparation: 30 minutes (plus an hour for marinating) Cooking: 1½ hours

1

PLACE THE LAMB in a bag or bowl and cover with the marinade ingredients. Leave to marinate for at least an hour, or overnight if possible.

2

RINSE THE SPELT grains well and then place in a pan with 1l of cold water. Bring to the boil and simmer for 1½ hours, adding extra water if necessary to prevent the pan boiling dry.

3

PRE-HEAT THE oven to 200oC/ 180oC fan oven/gas mark 6.

Place the tomatoes and onions at either side of a roasting tin and toss in the olive oil. Roast for 30 minutes, or until the vegetables are softened and are starting to char. Mix the onions with the cooked spelt, and season with salt and pepper.

4 NUTRITION GUIDELINES PER PERSON 682 calories 38g protein 76.5g carbohydrate 23.6g fat (2.79g polyunsaturated, 13.4g monounsaturated, 7.4g saturated) 4.85g fibre

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Half Marathon Training Guide

HEAT A FRYING pan with a dash of oil, then add the lamb steaks and marinade. Cook for three to four minutes each side for pink meat, or five to six minutes for well done. Remove from the pan and leave to rest for five minutes.

5

PLACE THE LAMB on top of the spelt, then deglaze the pan with a splash of red wine and pour the juices over the top. Sprinkle with the herbs, and serve with the tomatoes and lemon wedges.

IN G R E D IE N TS

For the marinated lamb • 2 lamb steaks • 1 tsp sweet paprika • 1 tsp cumin • ½ tsp ginger • 2 cloves garlic, peeled and smashed • 1 tbsp lemon juice • 3 tbsp olive oil

F O R T H E S P ELT AND R OAST E D TO M ATO ES

• 150g spelt grains • 250g vine tomatoes • 2 large red onions, cut into wedges • 2 tbsp olive oil • Salt and black pepper • Splash of red wine • 2 tbsp flat-leaf parsley, chopped • 4 mint leaves, chopped • Lemon wedges, to serve

R UN N IN G B E NEFITS

Iron and zinc-rich lamb will provide perfect postrace immune-system support, while the spelt grains will help refuel your energy stores. It’s rich in magnesium, too, which will help calm twitchy postrace muscles and promote calcium uptake for bone support.

Recipe book

CORN-FED CHICKEN W I T H P OTATO G R AT I N Boost your recovery with this tasty, protein-packed dish

POST-RUN RECIPE

1 PR E PARATION TIME Serves: 4 Preparation: 15 minutes Cooking: 1 hour, plus resting time

I N GRED IENTS 1.2kg corn-fed chicken 1 tsp olive oil Salt and pepper 1 garlic clove 1 tsp fresh thyme, chopped 1l semi-skimmed milk 1 bay leaf 500g potatoes, thinly sliced 1 onion, sliced 200g spinach, wilted 1 garlic clove, crushed

R UN NING BENEFITS Packed with lean protein, and delivering plenty of iron, zinc and vitamin A, this filling meal will assist recovery while satisfying your appetite after a challenging race.

PRE-HEAT the oven to 200oC/180oC fan oven/gas mark 6. Rub the chicken with olive oil, salt, pepper, garlic and thyme.

Place in a roasting tin and roast in the oven for one hour, then leave to rest before removing the breasts and legs.

2

POUR THE milk into a large pan, add the bay leaf, potatoes and onion slices, and cook for 15 minutes, then remove the bay leaf. Pour into a greased baking dish, making sure the potatoes are tightly pressed together and there is enough liquid to cover them.

Cover with foil and place in the oven for 20 minutes to cook. Five minutes before the end of cooking time, place under a pre-heated grill to brown.

3

IN A separate pan, add the garlic and wilt the spinach in 50ml water.

4

SERVE THE roasted chicken with the potato gratin and wilted spinach on the side.

NUTRITION GUIDELINES PER PERSON 453 calories 50.15g protein 36.23g carbohydrate 15.32g fat (2.84 polyunsaturated, 6.28g monounsaturated, 6.2g saturated) 2.85g fibre Half Marathon Training Guide

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