Shaping Up: Five things I wish every first time Great North Run runner knew
The Great North Run is now only a few months away.
For some people, training is already well underway. For others, they are thinking about getting started but are not quite sure where to begin.
If this is your first Great North Run, there are a few things I wish everyone knew before they started training.
The first is that you do not need to run every day.
In fact, doing too much too soon is one of the biggest mistakes beginners make. Your body needs time to recover between runs. Two or three runs a week, mixed with walking, strength training, or cycling, is more than enough to make good progress.
The second is that slow running is good running.
Many people head out far too fast because they think they should be running at a certain pace. The truth is, most of your training should feel comfortable. If you can hold a conversation while running, you are probably running at the right pace.
Number three is to listen to your body.
A little muscle soreness is normal when you start training. Sharp pain is not. If something does not feel right, give yourself time to recover. Missing one run is far better than missing several weeks through injury.
Number four is not to forget strength training.
Strong legs, glutes, and core muscles make running feel easier. They also help reduce the risk of injury. Even two short strength sessions each week can make a huge difference by September.
Finally, enjoy the journey.
It is easy to become focused on the finish line, but the training is where the real achievement happens. Every extra mile, every early morning run, and every session you complete is building confidence as well as fitness.
Do not compare yourself to other runners either.
Everyone starts somewhere. Some people are aiming to finish. Others want a personal best. Both goals are equally important.
If you have entered the Great North Run, you have already taken the biggest step.
Now it is about staying consistent.
There will be good runs and bad runs. Days when you feel strong and days when your legs feel heavy. That is all part of the process.
Keep turning up, trust your training, and you will give yourself the best chance of enjoying one of the biggest running events in the world.
WORKOUT
Runner's strength builder
Running is only one part of preparing for the Great North Run. Building strength helps improve your running, supports your joints, and can reduce your risk of injury.
Format
12 repetitions of each exercise
Complete all five exercises for three rounds.
I always advise a light warm up before you start and a good stretch afterwards.
Exercises
Squats
Walking Lunges
Glute Bridges
Calf Raises
Plank
Ten minutes of strength work a few times each week can make a big difference when those miles start getting longer.
RECIPE
Teriyaki chicken rice bowl
Serves 4
Ingredients
2 chicken breasts, diced 250g microwave basmati rice 1 broccoli, cut into florets 1 carrot, grated 3 tablespoons teriyaki sauce 1 tablespoon olive oil 2 spring onions, sliced 1 teaspoon sesame seeds
Method
Heat the olive oil in a frying pan and cook the chicken for 8 to 10 minutes.
Add the teriyaki sauce and cook for another 2 minutes.
Steam or boil the broccoli until tender.
Heat the rice according to the packet instructions.
Divide the rice between four bowls and top with the chicken, broccoli, carrot, spring onions, and sesame seeds.
A quick meal that is packed with protein and ideal after training.