First steps on the road to running long distance

ABI JACKSON gets a few tips from the experts on getting ready for your first half-marathon

Preparation is key if you want to take running more seriously

Fallen in love with jogging? There’s no rule that says you have to build up distances and enter events. But, if you do fancy a challenge, on October 10 the popular Royal Parks Half Marathon covers a landmark-studded route through eight of London’s Royal Parks.

Training is crucial, to build up distances and gradually get used to pounding the pavements for longer, and there are loads of training plans online. Recovery is vital too, including stretching, good sleep, magnesium salt baths, and perhaps a sports massage if your budget allows! What else might you want to think about?

Yes, your shoes really matter

“It’s ok to see if you like running in the first place with basic shoes, but the most important thing for any runner is to get fitted properly for running shoes,” says Rasa Kavaliauskaite, inset, from Runners Need (runnersneed.com), one of the Royal Parks Half Marathon’s event partners.

Nutrition

Rob Hobson, head of nutrition at Healthspan (healthspan.co.uk), says: “Make sure your diet is healthy and balanced, including plenty of wholefoods, wholegrains, lean proteins, healthy fats, fruits and vegetables. “

Carbs are king when it comes to training and endurance events, Rob adds. “Glucose it the key source of fuel and this is stored as glycogen in the muscles and liver. It’s important to maintain good stores, which means eating enough carbs to replace what you’ve used, while also taking them on board while you are competing.

“As a guide, if you’re training moderately for around an hour daily, aim for about 5g per kg body weight – about 300g carbs for someone weighing 60kg. A few days before an event, try to increase and aim to double your intake (cutting back on fat and protein) to ensure max glycogen storage. Do this incrementally though, as you may only manage a certain amount if your gut doesn’t respond well.”

Protein is important for recovery, but Rob says “most people eat more than enough. Your plate should be carb focused and then with a smaller amount of protein (chicken, Quorn, tofu, eggs, beans) alongside plenty of veggies and some healthy fats (olive oil, nuts, seeds, avocado).”

Hydration, hydration!

Rob says “hydration is a key factor for performance. In hot temperatures, you may want to take on board electrolytes which you can add to drinks – these add minerals such as sodium to replace losses through sweat.”

Race day fuelling

“Never try anything new on race day,” cautions Rob, pictured. “Stick to the same high carb breakfast and eat three to four hours before the race. Don’t eat too much fibre beforehand, as you want to eliminate any chance of gut upset. Same goes for fatty foods, so no fry-up! Just quick-releasing carbs, a little protein and healthy fats: e.g. porridge with honey, nuts, seeds and berries.”

Energy gels and drinks can be a useful way to fuel during the halfmarathon, he adds – “aim for around 60g of carbs per hour of running”.

■ For more information about the Royal Parks Half Marathon, see royalparkshalf.com