Dr ANDREW VALLANCE-OWEN, Bupa’s medical director, provides some essential training tips to get you in top physical and mental condition for your Bupa Great Run event
Exercise really is the best way to fight off the winter blues - and what better way to shape up than by pulling on your running shoes.
The first step to success is to join thousands of other runners up and down the country by signing up for one of the brilliant Bupa Great Run events.
This will give you a concrete target to aim for. What’s more, you’ll be able to structure your exercise through a unique training plan that’s been designed just for you.
For full details on how to get your individual plan,
click on this link.
The Bupa Great Run series caters for runners of all abilities and while having a challenging target time is a positive motivator, the most important thing is to make it firstly to the starting line and then the finishing line. Imagine the sense of achievement. Here are six of my favourite tips to help you fast-track your fitness for your big challenge - and for your future health too!
1. Ensure your kit will help get you fit
Trainers: Running is a high impact sport. Each time your foot strikes the ground when you’re running your leg absorbs a force that is more than three times your body weight. Unless your feet are well cushioned with shock absorbing materials, the repeated impact on your legs can lead to joint injury and other problems. So, get yourself a pair of really good trainers that are suited to road running. Clothes: Every year van loads of clothes are picked up from along the courses of each Bupa Great Run event. To avoid having to abandon costly running kit when you just get too hot, it’s worth investing in fabrics with the technology to keep you both warm at the start line and cool along the way.
2. Nutrition - the simple facts
Feed your body with the right fuel. You can significantly improve your performance by eating the right mix of complex and simple carbohydrates. And don’t underestimate the importance of keeping hydrated during training; it would be wise to opt for water instead of wine!
3. Warm up and cool down
It’s essential to devote time to warming up and cooling down each time you train to prevent avoidable pain and injury. Spend about ten minutes before you start warming-up your muscles with walking and stretching exercises. Similarly, never stop exercising suddenly. Always slow down gradually with more walking and stretching.
4. A steady pace is vital to the race
To achieve the maximum benefit to your health and fitness, you should exercise in a regular and sustained way. Speed is secondary. The key is to achieve 30 minutes of continuous movement three times a week. This means using a combination of walking and running – over the weeks you can slowly build up the running part and reduce the walking part.
5. Don’t let the end of the race mean the end of exercise
The evidence is overwhelming that people who lead an active life are less likely to experience a whole series of major illnesses, such as heart disease, cancer and diabetes. And, if that’s not reason enough, research has also shown that regular exercise can:
Increase levels of ‘good cholesterol’
Lower blood pressure
Boost the immune system
Help maintain healthy blood sugar levels
Improve bone density
Burn fat and help maintain a healthy weight
Improve your mood – making you feel better during and after exercise
6. Have fun and race safe
Remember, that while the challenge of building up to, and taking part in your Bupa Great Run event will help you improve your general fitness and health levels, it should also be an enjoyable and rewarding process.
For more information visit the Take to the Streets Training Room