Training Hints and Tips

Here are a few training hints and tips from us here at Overgate Hospice please remember these are only a guide and you may find your own way of training and running is better.

• Run facing traffic and wear high visibility clothing.
• If it is warm remember to wear sunscreen and a hat to stop getting sunburnt or sunstroke.
• Make sure you warm up and cool down before and after running.
• Don’t forget to replace the fluid you will have lost whilst running by drinking plenty of water.
• If you are running in winter remember the nights draw in quicker tell someone where you will be running and what time you think you will be finished.

• Keep a training diary.
• Find a committed running partner it’s a lot harder to skip training when you have someone else depending on you.
• If you can’t find time to train why not take your running kit to work and run home.
• Build up to your goal distance slowly to avoid injury.
• Create incentives to meet your running goals, keeping a running blog may help you do this
• Don’t do the same run everyday; vary your training routes to prevent boredom.

• Wearing the correct running shoes is essential so go along to your local sports shop and speak to the assistant about the run you will be taking part in. They will be able to advise you on the best footwear.
• Remember to wear thin layers which you can remove if you become too warm.

• Get there early to familiarise yourself with the surroundings remember on race day it will be busy and you do not want to miss your start time.
• Eat no later than an hour before you start to avoid cramp.
• Drink plenty of water.
• Check the weather forecast and dress appropriately.
• Bring support, tell your friends and family you are running and ask them to come along to the race to cheer you on. (Remember Overgate Hospice can provide them with a cheering kit)

Most of all: Enjoy it and have fun! Running shouldn’t be a chore, just training and signing up to run for Overgate Hospice is an achievement, so be proud at how well you are doing.