Dr Choudhury’s Running Tips for the Great Kibworth Run

There are many reasons why people are embarking on the challenge of The Great Kibworth Run. Many have not done any exercise for years and want a challenge to get started; others see an opportunity to raise money for a worthwhile local cancer charity; and others have taken up a bet from their friends.

What ever your reasons, here are a few tips:

Motivation

• Find a friend to run with
• Join a running club
• Tell friends and family and ask for their help and support

During the coming months of running there will be highs and lows and we all need help with motivation. Having a friend of similar ability to run with will help to prick your conscience but also pass the time more pleasantly.

Make plans

• Write down why you want to do the run
• Be realistic in your training plans
• Keep a running diary
• Try to enjoy your running (this is hard to do at first)

Writing down your thoughts on why you want to do the run can help to inspire you. Set realistic targets in your training schedules. Your early enthusiasm may be dented by too onerous a regime.

A diary kept of each of your runs will surprise you about how you are improving. It is easy to forget how a run that feels easy was once a real struggle.

Diary

• Date / time
• Distance / route
• Weather conditions
• Feelings during the run

Most of all try to enjoy your running. At first this will be hard to do and may take up to a couple of months – but miraculously it will happen! Mix up your training programme so that there are easier runs interspersed amongst the harder or longer ones. Include in your training other sports or exercise (swimming, gym work, football etc.)

Warm Up / Cool Down

• Always warm up and cool down no matter how short the run!
• First get your body temperature up
• Do slow sustained stretches to lessen stiffness
• Work on both upper and lower body
• Never forget to cool down at the end of exercise

The warm up has two important roles: to warm the muscles and to loosen the joints. The blood flow starts to increase through the muscles during the warm up, widening the vessels that flow through them. The temperature rise also makes the muscles more elastic. It is for this reason that the slow stretching should start after bringing the body temperature up with jumping on the spot or sit-ups.

The stretches should be slow movements that are then held in the stretched position for 30 seconds. All the major muscle groups need to be worked, in both upper and lower body. It is advisable to seek advice to ensure you are doing them right.