Take the 5k challenge for a fitter path through life
Runners of all abilities will unite in Edinburgh on 13 January to take part in the Simplyhealth Great Edinburgh Winter Run. Here former athlete Gareth Turnbull gives his training advice, speaking on behalf of title partners Simplyhealth.
Beginner
It’s cold and dark in January – why on earth should I run a 5k? The simple answer is you will 100 per cent feel better for doing so. Wind, rain or shine, exercise is undeniably good for the body and mind and the fact it’s winter doesn’t change this. The cold winter air can be invigorating on the senses and getting active will help you enjoy those Christmas holiday indulgences. OK, I’ll do it. So how should I prepare and what should I wear? Always be realistic with the time you can commit to train. One weekday and one weekend run is brilliant. The important thing is to develop an achievable routine and then stick to it.
Wear light and thin multi-layered running clothing as one heavier item will cause you to sweat too much. And protect those extremities with a good running hat and gloves.
Intermediate Arthur’s Seat has a big hill in the middle of it – how do I train for hill running? Integrating a hillier run into your training once a week and looking to visualise how that will feel come race day will really help make it less of an issue. Look at playing around with a 30min run which incorporates four or five specific hill efforts at a steady pace. This will make you stronger and more capable of getting up to the top.
I seem to run out of puff half way through – what can I do to ensure a stronger finish?
Consider looking at setting out consistent time markers for your run. If for example you want to run a 40min 5k, then look at each 1km split as being completed in eight minutes and control your pace accordingly. This way you won’t run too fast, too soon and by trusting your watch, you can tick off each kilometre in a specific time, knowing you have the energy to see yourself to the finish.
Advanced What training drills do I need to do to improve my 5k time?
Look at being smarter with your training and breaking down your race into separate compartments. If you are looking to run it in 30mins then your training zone is six minutes per 1km. By running distinct intervals of half a kilometre in three minutes multiple times within a run, with a recovery jog between each of them, you can teach your body to adapt to this race pace and make your target time seem easier on the day itself.
Don’t do this on every run though as you still need to run at an easier pace for longer periods to develop the stamina you need to hit your goal.
How can I push myself but avoid injury?
Know the difference between stiffness and soreness. Any training programme will often leave you feeling tired or a little stiff in the morning or after exercise. However, a good stretching routine pre and post-exercise should alleviate this. Before such stiffness turns into pain, consider seeking the opinion of a registered physiotherapist. Introducing an element of ‘prehabilitation’ – such as a sports massage, strength and conditioning training or advice on the best footwear – will ensure you remain fit and healthy enough to train.
You will always want to run but be aware of your boundaries. A couple of days off to heal a strain or sprain could be the difference between making it to the start line (and over the finish line), so be sensible, relax and trust in your training. You can do this. ■
We are taking part in the Simplyhealth Great Edinburgh Winter Run. If you’d like to get more active and enjoy better everyday health visit www.millionsmoving. co.uk where you’ll find advice and inspiration