Well peeps, I've graduated from C25k, I have my place in the Great North Run, I have my charity lined up (to keep me motivated and stop me from wimping out) and I've enrolled in a Pilates class to increase my core strength. Just have to stay injury free for the next 7 months!! Any tips??!!??
Thanks 🏃♀️😊
Yes! Easy does it 😀 Pilates is good as is yoga 😊 Swimming and walking too. Cycling if you like. Build up distance gradually using the 10% rule. Don't overdo things 🙂 Take the rest day, or days if needs be. Running slowly up hills is good for your core
If I knew the secret to staying injury free I would be a very rich woman 😊
misswobble has summed it up well and I'd just add keep the body moving as much as possible. Cross train, walk lots, strengthening exercises, good food, rest, no extreme sports 😉
Good for you for having a great plan. Enjoy!
First and foremost, make that sure you enjoy the occasion, embracing the support offered by those who line the route, as they encourage you around the course.
Unless you have a training partner, training for the distance is an almost solitary existence, largely relying upon self-belief and discipline to ensure that endurance is developed over months.
The good news is that you can make the most of training in warmer weather, both in the evenings and on Sunday mornings, compared to those training for the London Marathon.
However, you have more than enough time between now and September to ensure sufficient training is undertaken. As such, consider pencilling in a 10K race in May/June, to familiarise yourself with race day conditions.
Running 3 times a week should still suffice, with two of your runs performed at a slightly faster pace over a shorter distance and one run performed slower over a longer distance, aiming to increase its distance by 10-15% each week.
On non-running days, focus upon strength work, such a Pilates or resistance exercises for the legs.
Your longest run should be performed around 2 weeks before the event, after which you should taper, focusing upon easy runs only over a short distance.
Even if your final distance run fails to reach the full 13.1 miles, provided you can complete 10-11 miles, you should still be fine come race day, since the support carries you around the course.
Take into consideration that the first 2-3 miles, from the Central motorway to the other side of the Tyne Bridge, will be congested so you'll be shuffling for the large part.
However, this will help with pacing and conservation of energy, since you'll not really be able to open stride until you reach the Felling Bypass.
As for race nutrition, on longer runs, it's important to experiment with gels, etc and hydration during training, so you understand what works best for you.
Other than occasional hydration, runs of less than an hour/6 miles shouldn't require additional fuelling, since the body will have sufficient glycogen reserves. Only once distance increases above 6m, may energy supplements become necessary.
Most importantly, ensure time is taken to rest.
Alongside stretching, investment in a foot roller and trigger point stick (research 66Fit products on Amazon), will also help to revive muscles, by removing tension and lactic acid.
R&R is equally as important as training itself.
Thanks for the advice. I currently only run twice a week - I suffered from tendinitis when I tried running last year so I try to give myself as much recovery between runs as I dare. I'm a bit confused by the 10% formula. Is that each run ? total for the week? am I better splitting it between runs or doing one long run and then a smaller run? So last week I did 2x3 mile runs, this week I did 4 miles on Saturday, Pilates on Monday and 2.6 miles on wed as I figured that would be 10% however I'm not sure if the jump from 3 - 4 miles was too much as the ankle twinged a little yesterday.
It's all very complicated ... 😟
Everything misswobble says.. she knows these things... 
I second the running up hills bit too, wholeheartedly... I am challenging myself and feeling the benefit..
It's not complicated. Keep it simple. 10% a week progression is a suggested amount. Short runs for example would be 3 km, a medium one would be 5k, working your way upwards to 6k, 7k etc etc. Most folks do the longer run at the weekend or when they have most time (which for most folks is the weekend)
Have fun and don't push too much! Keep the speed down. You're looking to go further by degrees. Enjoy your runs, be a bit Zen, find some good scenery and have fun
Good luck!
Throw in some easy weeks of running where you pull back on the mileage.
Running after injury
Return from injury
How long on the injury couch?
Trying to stay positive
The Ankle Injury
