Training Tips by RTE's Karl Henry
Getting Started
So if you're starting out, what do you need?
- Runners: Look at the sole of your runner's, if they are unevenly worn on one side then you need a new pair. If you ask me, Asics are the best brand on the market, especially the Gel Kayano's. They are expensive but they are well worth it.
- Rain jacket: this should be light and wind /water proof.
- Running tights: No matter how embarrassing the may look, once you get into them you'll never go back! They not only keep you warm but they help to keep the muscles protected too.
- T-shirts etc: Avoid cotton like the plague! Always try to go for a dri-fit fabric that doesn't hold onto sweat.
So you have the gear, now what next? If you are new to running then patience will be key. You need to start off slow and build yourself up. Begin by testing yourself, begin running and see how long you last. Then you need to start your training. A good base programme will see you do 2/3 short runs and 1 long run per week. If you need to walk at the beginning then no stress, the fitter you get the less you will walk. Every 2/3 weeks you should be increasing you distance slowly. So for example, if your week 1 runs were 4 k and 6 k at the weekend then the next step up should be 5k and 8 k and so on.
If you are looking for a plan to follow, have a look at the forum on www.karlhenry.ie for running programmes for a ten k and full marathon plans.
The next important factor to look at is the terrain that you are running on. If you continue to just run on a flat surface then your body will adapt to that. You need to keep changing the surface from hills to cross country and back to flat again. You will find that your fitness will keep increasing in leaps and bounds if you vary your training like this.
Another important element is racing. As your fitness improves then why not register for a race? You will find that you will always race faster than you will train so it is a great way of pushing yourself that little bit harder.
So there you have it, if you have always wanted to run but have been too scared then now is your chance, you have nothing to lose!!
