TRAINING GUIDE
The High Tide Foundation, Tees Wharf, Dockside Road, Middlesbrough, TS3 6AH
Registered charity no. 114992
Hello Runner!
Firstly, we would like to say a huge
thank you for supporting us and
raising funds to continue all of our
hard work with the young people
across Teesside. We have created
this training guide in order to
support you along every step of the
way.
We bring together industry and education across Teesside to provide an insight into
how businesses operate whilst developing skills and showcasing employment
opportunities.
Our aim is to improve learning and employment opportunities whilst raising aspirations
for young people across the region through our unique work experience and industryled skills programmes.
Using the river as a connecting theme, we bring together industry and education to
increase the awareness of port-related industries and the many career options
available to local young people.
Please find in this guide some tips and advice to help you along your journey!
Thanks again, from everyone at The High Tide Foundation!
Getting Started
BENEFITS OF RUNNING
SHAPE UP!
DON’T WORRY BE HAPPY!
Running puts a smile on your face and
reduces anxiety and depression. This is
often put down to the release of
endorphins, those brain chemicals that
give us a ‘euphoric’ feeling!
Since running entails transferring your
body weight from one foot to another
approximately 10,000 times per hour, it’s a
seriously energy-hungry activity. Running 3
PUT YOUR HEART INTO IT!
miles, 3 times a week, will torch around
1000 calories!
Running just 10 miles a week reduces the
risk of heart disease by an impressive
42%, according to a study published in the
British Medical Journal. Any form of
aerobic exercise is good for your ticker,
although long-term research from Harvard
Medical School found that more vigorous
activities, like running, are better than low
to moderate ones, like walking.
ENERGY!
BE KIND TO YOUR JOINTS!
When you’ve had a hard day, it’s tempting
to think that lazing on the sofa is a better
idea than heading out for a run, but the
truth is that running will recharge your
batteries and boost energy levels. It will
also help you sleep better!
If anyone tells you that running is going to
‘wreck your knees’, nod politely and keep on
running! Movement is what gets synovial fluid
- the sticky stuff that coats joint endings flowing, keeping joints nourished and healthy.
BE YOUNG!
As well as adding years to your life,
running will add life to your years.
Increasingly, scientists believe that
changes in fitness levels as we age are
not down to chronology but as a result of
becoming less active as we get older,
lowering energy expenditure and causing
muscle mass to decline.
Getting Started
BECOMING A RUNNER
Becoming a runner is one of the best decisions you ever made - for your health, fitness and general wellbeing. Here are
some tips to help you take your first steps safely and successfully.
BE PATIENT – Don't try to do too much, too soon. It takes time for your body to adapt to the demands of running, so don't
rush it. Enjoy the journey!
MIX WALKING AND RUNNING – Never view walking as a failure. Mixing walking and running is a very sensible approach
to training because it allows you to be out 'on the road' a little longer than you would be if you were forcing yourself to run
the whole time. Take a look at our run/walk training plans.
WEAR THE RIGHT SHOES – The only piece of equipment you really need is a pair of comfortable, supportive running
shoes that meet your individual needs. Go to your local specialist running store for advice and assessment.
GO EASY (CONVERSATION PACE) – The most important objective for a new runner is 'time on feet‘. Slowing your pace
to a level at which you can hold a conversation will enable you to keep going for longer.
SCHEDULE REST DAYS – Do not run every day. It's while your body is at rest that it makes the adaptations needed to
allow you to run faster and further - so if you try to run too often, you won't give it enough of an opportunity to make these
changes. Try running on alternate days to ensure you make progress without overdoing things. Alternatively our training
plans schedule in appropriate rest days according to the specific event you are training for.
LISTEN TO YOUR BODY – It's perfectly normal to get a little sore and achy when you first start running, but don't ignore
pain or discomfort that lingers for more than a couple of days. If you have a 'niggle', take a couple of days rest to allow it to
go away and seek advice if it doesn't.
SET A GOAL – There's nothing like a goal to focus the mind! Make sure it's a challenging but realistic one that will give
you the motivation you need to lace up those trainers on a regular basis. And remember, goals don't have to be races your aim could be to fit into your old jeans, or keep running without stopping for ten minutes.
WRITE IT DOWN – You might think training diaries are just for elite athletes, but research shows that people who write
their goals down are more likely to stick to them - it's as if committing them to paper makes them more real.
Getting Started
WHAT TO WEAR
FIT RUNNING INTO YOUR LIFE
FOOTWEAR
It is important that you have suitable footwear for running. Most
sports manufacturers have a range of specialist running
footwear to suit different running styles. Why not visit your local
specialist running retailer who should be able to analyse your
running style and recommend the most suitable footwear for
you.
One of the biggest challenges for new runners is finding the
time to fit training into a bus lifestyle. But it’s essential to carve
out time in your day because if you don’t make space for your
runs, they’ll soon fall off the agenda. Here are some tips to help
you get the balance right.
CLOTHING
The right clothing can make your running a more comfortable
experience. Shorts and a t-shirt will suffice in most weather
conditions. When it gets colder think about layering - perhaps a
long sleeved t-shirt/wind or rain-proof jacket and full length
running tights.
BUDDY UP
If running is taking up time you used to spend with a friend or
partner, why not encourage them to join you? You'll be doing
them a great service! Even if you have different levels of ability,
you could still warm up together and then run the session at
your own pace - or head to a local running group so that you
both meet running buddies of equal fitness.
RUN TO - OR AT - WORK
• Making a run your regular commute is a fantastic way of
fitting in your training with minimal impact on work and play
• You could run at lunchtime
• Leave some running gear in the car and run a circular route
from there before going home.
DO IT FIRST THING
Research has shown that people who exercise in the morning
are more likely to stick with an exercise programme than those
who leave it until later in the day, who are more likely to put if
off altogether. Running first thing also means your training is
over and done with before the day's demands start to close in
on you - and it leaves your evenings free.
•
•
•
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Schedule your runs like appointments in your diary
Family and colleague support
Establish a routine
For a varied routine, plan the week ahead
BE REALISTIC
There's no point resolving to run five days a week if you don't
know how you are going to find the time to do it. Better to
commit to three weekly runs which you know are achievable
within your current lifestyle.
GET SOME SUPPORT
Partners and families can feel a little left out when you are
devoting a lot of your time to running, so make them feel
involved.
• Put your training programme on the fridge and get the kids
to colour in the sessions that you've accomplished
• Set up a practice drinks station in the garden and get them
to hand you cups of water!
• While your partner or family may not be able to run with you
perhaps they could accompany you on more scenic runs on
bikes or on foot, and you can meet up afterwards.
• Try to ensure your training doesn't impact too heavily on
regular family activities, such as Sunday lunch or a night
out, so they don't end up resenting it.
BREAK IT UP
If you can't find enough time in your daily routine for a
decent run, how about two short runs? Research suggests
that the overall amount of ‘after burn' (the calories used after
exercise to help restore the body to normal) is higher after
two short sessions than after a single run of the same
duration and it's sometimes easier to slot in to a busy day.
General Training
10 MOTIVATIONAL TIPS
Lost your running mojo? Here are our top 10 tips for motivating yourself to run
1.
PUT YOUR KIT ON – Getting your running kit on helps put you in a running frame of mind and the chances are, once you've got it on you'll
feel too guilty to take it off again without having gone for a run!
2.
BE READY – A flicker of motivation can easily be snuffed out if going for a run entails rifling through the laundry basket for some clean kit and
a 20-minute search for your watch. Have your kit laid out ready and you'll be able to seize the moment.
3.
MAKE IT A MISSION – Give your run a purpose or destination by combining it with a local errand, such as posting a letter or picking up some
milk. If you’ve got to go out anyway...
4.
JUST DO IT – Sometimes, we spend so long agonizing about whether or not to go running that we could have been and come back by the
time we've reached the end of our deliberations! So just get up and go before your brain starts lining up the pros and cons
5.
RUN WITH FRIENDS – Arrange to go for a run with a friend or club mate and you are far less likely to cancel and let them down than if you
pledge to run alone. Joining a running club gives you the same sense of accountability - not to mention lots of new routes to try and buddies
to run with.
6.
PLAN A REWARD – Give yourself something to look forward to after you've completed a run. You could even keep a mileage jar, putting in a
pound for every mile you complete and spending the money on a treat at the end of each month.
7.
THINK LONG-TERM – Researchers have found that when we think about exercise, we tend to focus our minds on the first bit - that 'toxic ten
minutes' when we're huffing and puffing and it feels really hard. In a study published in the journal Health Psychology, exercisers who were
taught to 'remember' how much they'd enjoyed previous workouts not only increased their intention to exercise again, but also looked forward
to their future workouts more.
8.
HAVE A GOAL – Goals - whether they are race finish lines or a desire to lose half a stone - give you something to aim for, a reason to lace up
those trainers. They also give your training purpose and structure - each run plays a part in the overall plan, and can't just be skipped because
you aren't in the mood!
9.
IMAGINE THE CONSEQUENCES – Picture yourself not going. How will you feel later on? Guilty? Irritated? Stressed? Now visualize yourself
coming back from a run feeling pleased with yourself, re-energised and proud of your dedication and commitment.
10. GET STRANDED – It's easier mentally to be running towards home than away from it, so get your partner or a friend to drop you off a few
miles away and run back. That way, there's no chickening out!
General Training
CROSS TRAINING
Whether you are a newbie or a seasoned marathoner, not all your physical activity has to be running here are some of the best reasons for including other types of exercise in your regime and tips on how to
make your cross training count.
IMPROVES PERFORMANCE
OK, so nothing's going to make you a better runner than running itself is! But perhaps you are already
doing as much running as you can handle without risking injury or exhaustion. If that's the case, adding a
cross-training activity is a roundabout way of increasing your training ‘load'. One study, published in the
journal Medicine and Science in Sport and Exercise, found that when runners added bike interval training
to their usual routine they improved their 5km times by an average of 30 seconds within 6 weeks.
LOWERS INJURY RISK
While running is a fantastic form of exercise, it moves the body in only one direction (forwards!), relies
mostly on the lower body muscles and repeats the same action over and over. Activities that help to
balance out your regime - using different directions, ranges of motion and muscle groups - will help you
reduce the risk of injury.
GIVES JOINTS A BREAK
Running is an impactful activity that puts forces equal to 2-3 times your body weight through the joints on
every stride. But you can increase or maintain your overall training volume by adding or substituting 1-2
weekly sessions of a low-impact cardio activity, such as swimming, cycling or the elliptical trainer or step
machine. This gives your joints a break without compromising your fitness gains.
SHIFTS YOUR FOCUS
It's great to have a goal to work towards, but sometimes training can start to feel dull and repetitive.
Cross-training offers a mental break from running and allows you to inject some fun and variety into your
routine, without letting fitness slide. Zumba, anyone?
General Training
AIDS RECOVERY
While you might think that lying on the sofa is the best way to recover from running, some research
suggests that easy exercise can hasten the recovery process better than doing nothing. Researchers
believe that gentle movement boosts circulation and helps to flush the waste products that result from
heavy exercise out of your muscles, preparing you for your next workout. But make sure recovery
workouts are neither too long nor too hard.
MAINTAINS FITNESS DURING INJURY
If you have a niggle or injury that prevents you running, cross-training can help you maintain your fitness
while the problem is resolved. The key is finding an activity that doesn't aggravate the injury. One of the
most popular among athletes is aqua jogging - literally ‘running in the water' with a flotation belt around
the hips to keep you upright. It's the most specific alternative to running but with zero stress on the joints.
MAKE IT COUNT!
• Know what the purpose of your cross training is so that you can choose the right activity, duration and
intensity. If, for example, if you are swimming for recovery then make sure you don't swim at top speed
for 60 minutes, which will add to your fatigue rather than aid your recovery!
• When you are cross-training for fitness, structure your session as you would a run with a warm-up, a
main activity (for example, interval or tempo training) and a cooldown.
• Ensure some of your cross-training is of the ‘balancing out your regime' variety. Activities such as
weight training, circuits, yoga and Pilates fit into this category because they focus on flexibility, mobility
and strength.
• Factor cross-training in when you are planning your running programme so you don't unwittingly end
up overtraining or missing out on rest days.
General Training
YOUR RUNNING TECHNIQUE
Anyone can put one foot in front of the other, but to run with good technique or 'form' takes a little skill and practice. It's well worth
investing a little time on this, because good technique reduces the likelihood of injuries and ensures you are running as efficiently as
possible. Here are some top tips.
BODY SCAN
Rather than zoning out, pay attention
to your form as you run. Practise
running through a 'body scan' from
head to toe, every mile or so. Are you
gritting your teeth? Are your shoulders
hunched up? Are your feet landing
heavily? Then make any necessary
adjustments to stay on top of good
form.
LOOK AHEAD
Look at the road ahead, not down at the
ground. Your head weighs approximately
7-10 lbs., so having your eyes glued to your
feet brings the weight of the entire upper
body forward, putting you in poor alignment
and restricting your breathing.
RELAX
It's much harder to run well if you aren't
relaxed - tension wastes precious energy
and renders your movements stiff and
awkward, rather than smooth and fluid.
Breathe freely and pay heed to common
tension sites, including the neck and
shoulders, hands (unclench those fists) and
jaw.
DON'T TRY TOO HARD
Running shouldn't be a battle against
the ground or the air. Imagine it as a
'controlled topple' forwards - all you
need do is move your legs and
you're on your way!
LOOK AND LISTEN
If you get the opportunity to see yourself take a
good look at what you see. Often we are unaware
of bad habits, such as leaning forwards, bouncing
up and down or shuffling half an inch about the
pavement! Your ears can also tell you a lot. The
quieter your foot strike, the less strain you are
putting through your joints. As you run, imagine you
are trying not to leave footprints.
BE POSTURE PERFECT
Good posture and alignment enable your body to
cope with the demands of running without undue
stress or strain. In profile, imagine a plumb line
passing from your shoulder to your hip and ankle.
Think about running 'tall', visualising yourself growing
taller with every step.
General Training
MONITOR YOUR TRAINING
START A TRAINING DIARY
By keeping a track of your training activity you can monitor your progression and identify what works for you.
PLAN YOUR TRAINING
By following a set training plan it will ensure that you progress at a realistic pace whilst building your endurance and your confidence.
You are more likely to achieve your target if you have followed an expert plan rather than sporadic training sessions.
TRAINING PLANS DIFFER FROM PERSON TO PERSON
Each plan is specifically tailored to your needs and abilities - as well as your general level of fitness and running experience. They
use the very latest technologies to constantly adapt to your needs; simply supply your feedback and the plan will automatically adjust
and update.
Once you get your token and sign up as a runner there will be training diaries for you to download and use.
General Training
RUNNING IN THE WIND
Don’t like running in the wind? You’re not alone! Wind is often considered the least favourable weather to run in, however our top tips
below can help you brave the elements and make get the most out of your training on windy days.
Accept the Wind – Accept the fact that running will slow you down and adjust paces and times accordingly. This will make you
feel better about running times, which might be slower than normal.
Plan Ahead – Plan a running route, which finishes with the wind behind your back. This can help you to finish a training run
feeling strong rather than really struggling over the final mile or so. Conversely on hot days you can switch your run to take into
account a cooling breeze.
Adjust Technique – When running into a strong head wind lean into the wind slightly, which can help deflect some of the
resistance. Keep your shoulders relaxed to avoid neck and upper back pain.
Turn the Wind into a Positive – Ever thought how training with the extra resistance will actually make you a stronger runner
and make race day feel easier? Running into wind actually makes you work harder and use more energy to move forwards!
Enjoy the Wind – Harness the wind and use it to help improve your speed! With the wind behind you you’ll be able to run
slightly faster helping improve your stride. Don’t sprint too fast though – you still need to keep enough energy to finish your run!
Close Fitting Clothes – Clothing flapping around you can be annoying. Wear tight fitting running clothing that doesn’t blow
around in the wind.
Remember to Keep Hydrated – It’s easy to forget how important hydration is when struggling into the wind so remember to
hydrate, hydrate, hydrate!
Sometimes Think Twice – On extremely windy days, when a weather warning has been issued, consider running indoors on a
treadmill or be flexible in your training, swapping with a rest day.
Remember above all else, to smile and enjoy the beauty of running – a happy runner is a fast runner!
Nutrition and Hydration
NUTRITION TIPS FOR RUNNERS
• KNOW YOUR ENERGY NEEDS
Runners burn an average of 100 calories per mile, so if you are running 20 miles a week, that means you'll need an additional 2000
calories in order to maintain your current weight. Make sure you get the extra energy from healthy sources rather than mindless
snacking! If you want to shed a few pounds, only reduce calorie intake a little or you won't have the energy to train.
• CARB UP
Carbohydrate is the five star fuel for runners, because it is converted into glycogen, the body's preferred energy source for physical
activity. We can only store enough glycogen for 90-120 minutes of strenuous exercise so make sure you regularly include
carbohydrate-rich foods in your meals and snacks to keep levels topped up.
• BE PROTEIN SAVVY
Being an active person, you actually need slightly more protein than the average couch potato because protein plays a major role in
muscle repair and recovery. If you are running regularly, you should aim for 1.2-1.4g of protein per kg of your body weight.
• DON'T RUN ON EMPTY
Running on an empty stomach which could leave you feeling tired, dizzy and lightheaded, and will increase your
‘perception of effort', possibly making you go slower or cut your run short. High GI foods can provide readily accessible
fuel before a run, or if you don't have time to digest, sip a sports drink.
• DRINK LITTLE AND OFTEN
Many of us are guilty of only remembering to drink when we're about to go for a run, or when we get back. It's important to
stay hydrated throughout the day - not just during and after runs. Even a 2 per cent level of dehydration can affect your
performance.
• REFUEL QUICKLY
Studies have shown that there is a window of opportunity in the first half hour after a long run when glycogen stores are
most receptive to being replenished - so this is the ideal time to have a carb-based snack.
• STICK WITH THE FAMILIAR
It's a good idea to stick to tried and tested meal options when you are fuelling up for important training sessions or races.
Everyone is different, and there may be certain foods that your body doesn't handle well prior to running. Keeping a food
diary can be helpful.
Nutrition and Hydration
TOP RECOVERY FOODS
Runners know the importance of fuelling up for running, but what you eat and drink after a run is also important, in terms of
maximizing your recovery. Remember the three 'r's' - rehydration, replenishment, repair - and you'll be raring to go again in no time.
Here are some top post-run snacks.
CHEF’S SPECIALS
CHOCOLATE MILK
A study in the International Journal of Sport Nutrition and Exercise Metabolism found that chocolate-flavoured
skimmed milk aided recovery at least as well as off-the-shelf recovery drinks when consumed after exercise.
A HANDFUL OF PRETZELS
A salty high-carb but low-fat snack, such as pretzels or rice cakes, can help replace electrolytes and stimulate
thirst to remind you to hydrate.
BAKED BEANS ON TOAST
Beans are one of the few foods rich in both protein and carbohydrate while tomato sauce is a good source of
the antioxidant lycopene. Pile on to wholegrain toast to boost carbohydrate and fibre intake. Simple and
quick!
BANANA SMOOTHIE
Banana boosts the carb content and provides potassium, which is lost through sweat.
MALT LOAF WITH A SCRAPE OF BUTTER
Sports nutritionists recommend taking on approximately 1g of carbohydrate for every kg of your body weight
after a long or hard run to replenish the body's glycogen. Each slice of malt loaf provides 20g of carbohydrate
and it's portable enough to go in your kit bag, desk drawer or glove compartment.
TUNA SANDWICH
Tuna is packed with protein, while bread provides the carbohydrate (opt for healthy loaves such as
wholemeal, rye or multigrain).
SKINNY LATTE
Runners have long known of the performance-boosting benefits of caffeine, but research in 2008, published
in the Journal of Applied Physiology, found that a post-workout coffee might also do wonders for recovery.
Health and Injury
COMMON RUNNING INJURIES
ADVICE TO KEEP YOU ON TRACK
Most running injuries are overuse ones - meaning that they creep up on you gradually. That's why spotting the early
warning signs and taking appropriate action, rather than ignoring aches and niggles, is the best course of action. In most
cases, you'll need to seek medical advice for diagnosis and treatment, but here's how to spot some of the more common
afflictions runners face.
• MUSCLE STRAINS
You'll know if you ‘pull' a muscle - you will feel it ‘go' or ‘give way'. Apply ice and compression and seek medical advice
straight away if this occurs. But runners are more likely to suffer muscle ‘strains', which are repeated small tears which
then heal again, caused by prolonged stress to a specific area and result in the muscle becoming progressively tighter and
more sore. Symptoms: Pain in the muscle, especially on resisted movement - and a restricted range. You may be able to
feel specific areas of knots or tightness. Often the pain goes away during a run but comes back after. Common causes:
Repetitive stress caused by too much training or by poor posture or technique overloading the same area too much. What
to do: Only run if it doesn't hurt to do so. Massage the tight area or see a sports massage therapist and stretch regularly.
You may need to reassess your training programme or have your running technique looked at.
• SHIN SPLINTS
More properly called medial tibial stress syndrome, this is pain and inflammation along the inner border of the shin bone.
Symptoms: Tenderness along the length of the shin bone, especially during or after running. Common causes: A sudden
increase in training, or too much training on hard surfaces. Weak or tight muscles around the foot, shin and calf. Poor
technique - over striding in particular. What to do: Ice and massage of the sore area. Address any strength or flexibility
issues in the muscles along the front and back of the lower leg and foot. Consider having your running gait and shoes
assessed.
• RUNNER'S KNEE
More properly called ‘patellofemoral pain syndrome', this is basically pain and inflammation behind the knee cap.
Symptoms: a persistent or throbbing pain behind the kneecap, often with heat or swelling. Tends to get worse after long
periods of sitting or walking downstairs. Common causes: Malt racking of the kneecap due to an imbalance in the
muscles surrounding it (most commonly, weakness on the inner side of the quadriceps muscle and tightness on the
outside). Tight quads or calves. Inappropriate running shoes. What to do: Ice and anti-inflammatories can help to ease
the pain. Taping (by a sports physiotherapist) can take the pressure off the sore area. Longer term, the aim is to
strengthen the weak muscles and stretch the tight ones to prevent
recurrence.
Health and Injury
• ACHILLES TENDINITIS
Inflammation of the rope-like Achilles tendon that attaches to both calf muscles and the heel bone.
Symptoms: stiffness and tenderness along the back of the ankle, especially in the morning. It tends to ease off during
running but returns afterwards. Common causes: Tight calf muscles or stiff, inflexible feet or a sudden increase in training
or too much speed work (especially on an athletics track). What to do: Use ice to reduce inflammation, especially after
running, and stretch your calves with both a straight and bent leg. Avoid running hills and speed work. Do some ‘eccentric
calf exercises' to help the tendon to heal.
• STRESS FRACTURES
Excessive force on bone causing a hairline crack to appear. Symptoms: A very specific area of pain and tenderness that
will normally feel worse on weight bearing but may also hurt when not weight bearing (even at night). The most common
sites for a stress fracture in runners are the inside edge of the tibia (shin bone) and the metatarsals (the long toe bones).
Common causes: Overtraining - doing too much, too soon. Poor technique or imperfect biomechanics can also be a
factor. What to do: Seek medical advice for a diagnosis if you suspect a stress fracture. Do not run, or you risk a fullblown fracture and much longer away from your running.
• BLISTERS
A build-up of fluid caused by repetitive friction at a specific point of the foot. Symptoms: Irritation and pain, followed by the
formation of a blister. Common causes: Ill-fitting socks (technical fabrics wick sweat away from the feet better than cotton
socks) or shoes that don't fit right or are not appropriate for your needs. Blisters can also be a sign that your foot is landing
on a specific point each time, which may suggest you need to review your technique. What to do: Experts recommend not
popping blisters unless you absolutely have to. Protect with a ‘second skin' blister plaster until the fluid dissipates. If you
do pop a blister, make sure you use sterilized needle and clean the area thoroughly, dressing it for at least 48 hours
afterward to protect. The best cure, however, is prevention. At the first sign of irritation in your shoe, address the problem
rather than ignoring it.
• BLACK TOENAILS
A black toenail or ‘subungual haematoma' results from the nail being compressed onto the nail bed. Symptoms:
Inflammation, bruising and, sometimes, a build-up of blood under the nail. This happens most commonly with the big toe.
Common causes: Shoes that slip around, allowing the toes to hit the end of the toe box or lots of downhill running when
the foot slips forward in the shoe. Overly long or badly cut toenails. What to do: If there is no blood, just leave the nail to
settle and grow out (it will most likely fall off at some point). If there is painful pressure caused by blood behind the nail,
see a medical expert to pierce the nail and drain it. To prevent it happening again, make sure your shoes fit well and are
laced up to keep the foot secure - and cut toenails short and straight across.
Health and Injury
STRETCHING
• STRETCH AFTER YOUR RUNS, NOT BEFORE
Contrary to popular belief, before a run is not the best time to stretch. Your muscles are cold, making them more
susceptible to injury, secondly, static stretching can reduce muscular force for up to an hour. The best time to stretch is
within 20-30 minutes of finishing a run, while your muscles are still warm and pliable. Additionally some runners will jog for
10-15 minutes followed by some gentle stretching, and then start their planned training.
• DON'T FORCE IT
Never force your body to the point of pain. Stretch to the point at which you feel tension and a slight pulling sensation in
the muscle, but it shouldn't hurt. Maintain this position until the 'stress-relaxation' response occurs and the force on the
muscle decreases. Avoid 'bouncing' in and out of the stretch. This increases the likelihood of over-stretching or tearing
muscle fibres, so simply hold and relax.
• MAKE IT LAST
Aim for at least 15-20 seconds per stretch. This allows time for the 'stretch response' to take place, which occurs once the
muscle relaxes and stops trying to protect itself from the stretch.
• BREATHE FREELY
Don't hold your breath during stretches. In fact, it can be useful to synchronise your breathing with your stretching breathing in as you adopt the position and then exhaling as you relax into it and hold.
• LEAVE NO STONE UNTURNED!
We runners are savvy about stretching the quads, hamstrings and calves - but don't neglect less obvious areas such as
the hips, lower back and soles of the feet.
• GET EVEN
Everyone has imbalances in flexibility - you might find your right leg is tighter than your left or that your hamstrings are
tight but your calves are supple. Make sure you spend a little longer on your tightest muscle groups to help redress the
balance.
• VARY YOUR STRETCHES
Once you are comfortable with a repertoire of stretches, try playing with slightly different positions to target different areas
of a muscle.
• MAKE IT REGULAR
Running causes muscles to contract and shorten, and a post-run stretch helps return them to their 'resting length.
Health and Injury
DYNAMIC STRETCHING
Dynamic stretching prior to exercise is extremely beneficial to help move a muscle or joint through a functional and range
of movement helping to reduce stiffness before running. Dynamic stretching helps to activate muscles and prepare them
for action.
To safely execute a dynamic stretching routine, warm up with a few minutes of easy running to help reduce the risk of
injury and increase blood flow to your muscles.
All exercises to be performed walking forwards remembering to take your time concentrating on good form and technique.
1) Pull your knee to your chest keeping your standing leg under your bum, keeping your back upright.
Try not to lean forwards when performing this stretch. Alternate each leg as you move forwards
stretching both your glutes and hamstrings.
2) Pull your heel back towards your bum feeling the stretch on your quad. Remembering again to
remain upright and relaxed alternating legs again as you move forwards.
3) The next stretch is an advanced version of the previous two exercises combing the two stretches in
a functional running action. Start by pulling the knee towards the chest before lowering the leg in a
running action and grabbing the foot in the kick through stage to pull your heel towards your bum.
4) Standing up right cross your legs over and slowly reach down to the ground feeling the stretch on
the outside of your hamstrings. Try not to bounce as your perform the exercise and change legs as you
move forwards.
5) The final stretch stretches the inside and outside of your hamstrings starting by pointing your feet in
(pigeon style) and slowly reaching down towards the floor. Come back to your starting position before
pointing your toes outwards before repeating the stretch. Repeat this sequence several times on each
stretch.
FAQS
GETTING STARTED
• CAN I DO OTHER EXERCISE ALONGSIDE MY RUNNING TRAINING?
Yes, you can do other exercise alongside your running training. This is known as cross training. As running is a relatively high impact
exercise, alternative activities like swimming and cycling offer a way to have a good workout without the impact. Try not to replace
runs with other activities (running is the best training for a running event) and be sure that any supplementary training isn't tiring as
rest is an important part of training.
• HOW QUICKLY CAN I IMPROVE AS A RUNNER?
Improvement will vary from person to person, even if the same training plan is followed. The important factor is to allow yourself to
adapt to an increasing training load without becoming injured or overtired. Our training plans are formulated for you to do this as they
are interactive, and your progress will depend on how you cope with your current training load.
• I CAN'T BREATHE THROUGH MY NOSE WHEN RUNNING?
When jogging or running you should be breathing through your mouth, or a combination of your nose and mouth. It is not possible to
get enough air into your lungs by breathing through your nose alone. This will come naturally, don't worry about it.
GENERAL TRAINING
• WHAT IS WARMING UP?
A warm up is simply some gentle exercise to get the body ready for a higher intensity workout. Warming up is important because it
gradually raises your heart rate, delivers oxygen to your muscles, and also raises your body and muscle temperature, making
muscles more supple and your joints ready for the activity ahead. Mentally it also helps to focus your mind on the activity ahead.
• HOW LONG DO I NEED TO TRAIN FOR?
For runners starting out the Great Run Training plans are 12 weeks for 5k, 16 weeks for 10k, 10 miles and half marathon, and 24
weeks for the marathon. It may be possible to train for an event in less time depending on your current level of fitness.
FAQS
• HOW DO I BUILD UP LEG STRENGTH?
There are a number of ways to build up leg strength but for most runners the act of running will be sufficient to build leg strength. The
more training you get under your belt, the stronger your legs will become. Running on hilly routes will help to increase leg strength
further.
• WHAT IS INTERVAL TRAINING?
Interval training is the process of alternating short, high intensity bursts of speed with slower recovery phases through a single
session. Intervals do not have to be run on a track and can be performed on any surface that works best for you such as road, trail,
grass or even beach. If you are following a training plan, the 'efforts' and recoveries will be specified in the plan. For example, '4 x 3
min @ 5k pace; 2 mins jog / walk recovery' means: 'Run a 3 minute effort at your current 5k pace followed by a 2 minute jog/walk
recovery. Repeat this 4 times.‘ Interval sessions train your body to deliver oxygen to working muscles quicker. This then allows your
muscles to perform better and for longer during races. Applying interval training to your programme provides variety and reduces the
repetition of just plodding along. A few quick tips before you start interval training:
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Have a good warm up before you start running faster efforts
Start off slowly and build up, such as 2mins run, 2mins walk etc
Run at a steady but challenging pace
Build up over a period of time
Progression is key to improvement
• HOW DO I STAY HYDRATED DURING TRAINING?
Provided that you drink a reasonable amount of fluids throughout the day you don't really need to worry about staying hydrated whilst
training, unless it is a hot day or you are doing a really long run or session.
In this case sports drinks are very helpful as these also provide extra carbohydrates and protein which helps to maintain your energy
levels as well. The thing to remember is that once you start to become dehydrated, it is difficult to reverse the process in a short
period of time. You should therefore always drink if you start to feel thirsty.
• DO I NEED TO DRINK DURING A 10K RACE?
This depends on the individual, the weather, how long you’re running for and whether you’ve drank enough before the race. A suitably
hydrated sub-40-minute runner on a cool day would be fine without stopping. A beginner would benefit from both the liquid and also
the opportunity to relax a little as they walk through the drinks station.
FAQS
HEALTH AND INJURY
• WHY DO I KEEP GETTING INJURED?
It's not possible to give a personalised advice on injury without seeing a qualified practitioner. Following one of our training plans may
help you to avoid injury as the training increases gradually enabling you to adapt to your current load before moving on - the reason
so many people do get injured. Another common cause of injury is ill fitting footwear. A good specialist running shop will be able to
analyse your running style and advise on appropriate footwear.
• I'M INJURED. WHAT SHOULD I DO?
If you have 'niggles' or pains the first thing to do is stop. Pain is usually the body's way of telling you something is wrong. When you
have no pain walking around, don't go out and do your usual run, but try jogging for a minute and walking for a minute a few times on
soft ground to test it out. If you have no pain the next day then you can gradually build back into your training. If the pain doesn't clear
up within a day or two, think about going to see a physiotherapist for an assessment and recovery plan.
• HOW I DO PREVENT GETTING INJURED?
There can be any number of factors that can lead to injury. Follow the advice in our Getting Started section to improve your chances
of staying injury free.
• I GET BACK ACHE WHEN I RUN?
For new runners back ache may simply be a result of working muscles that have not had a regular workout in which case you would
expect the ache to disappear after a short period of time, but the best course of action is to visit your GP or a chiropractor who will be
able to offer a full diagnosis and appropriate treatment.
THANK YOU – THE
HIGH TIDE
FOUNDATION
The High Tide Foundation, Tees Warf, Dockside Road, Middlesbrough, TS3 6AH
Registered charity no. 114992