| Basic tips for training |
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| Dos |
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Warm up before starting:
- Warm up before a run involves doing the same movements that run would involve, but at a slower pace.
- Good idea is to start very slow, till your heart rate and body feels a bit prepared for the run
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Stretch before a run:
- Please be careful not to over – stretch
- Stretch only parts that are stiff for you, not having a 30 minute stretching routine
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Have proper shoes:
- Type: neutral, pronator, supinator
- Size
- Weight
- Fit
- Cushioning, flexibility
- Rotate trainers
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Wear appropriate training kit and keep it clean and in good order:
- Socks
- Dri–fit t–shirt
- Shorts
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Keep a record of your training and diet
- Excel sheet does a great job
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Work first on increasing your mileage
- Time on feet is more important than speed
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Get professional advice if you feel you may be injured
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Run with others as often as you can, it makes training easier
- It helps you get out off the bed
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- Get support from your family, they will not see much of you for 3 months!
- Check with your Doctor before you start the program if you have been unwell
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| Don'ts |
- Stretch before a run: Don’t over – stretch
- Bolt out of the door and sprint down the road
- Don’t over – train
- Don’t first focus on increasing your pace
- Wear old worn out shoes - this will cause injury!
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Train if you are ill or injured, it will only make things worse
- Flu or fever lower your immunity, so rest during that time
- Run straight after a meal
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