How to Get Fit for a Charity Fun Run
Have you recently signed up for a charity fun run? Deki is here to give you some running tips to kick start your training.
1. Don’t forget to warm up!
A gentle warm up will help prepare your body for exercise and will gradually increase your heartbeat. It is essential that you warm up to help prevent injuries. Warming up could include a brisk walk or stretching. Have a look at the NHS warm up guide for inspiration.
2. Get yourself a good pair of running shoes!
If you haven’t exercised for years then the chance of you having a good pair of running shoes is slim! Check out Runner’s World’s guide to buying the right pair of trainers.
3. Eating the right food.
Try eating foods high in carbohydrates such as bananas, almonds, eggs. Try to avoid high fibre, fatty, spicy and dairy food. There is some debate about whether to eat just before a run, but you will soon learn what your body needs.
4. Drink plenty of water.
Fluids will help regulate body temperature. Make sure to drink little sips often, rather than large volumes of water in short periods of time.
5. Train with a friend.
Running with a friend will help pass time and will motivate you to keep going. If you can’t find a running partner then make sure that you have an inspiring playlist on your ipod. There are lots of running soundtracks out there so start downloading!
6. Set goals and a timeline.
Make sure you keep track of how far you have run and how long it took. By doing this, you can see the progress you are making.
7. Start by running on soft surfaces.
Marathon runner Paula Radcliffe says that running on softer surfaces puts less strain on your body and helps to protect your joints.
8. Have a change of scene!
Running the same route will get boring and you may start to lose motivation. There are lots of running apps that you can download on your phone to help your map a route. Mapmyrun is just one app that helps you map your activity and logs what food you eat.
9. Ask a fitness instructor for advice.
If you are a member of a gym, ask a fitness instructor for some top tips for getting into running. You don’t have to pay for their advice!
10. Have fun!
Running releases endorphins which are scientifically proven to trigger a positive feeling in the body. Exercise is good for you so enjoy it!