Eztek is proud to be taking part in the Baker Hughes 10k to raise money for the charity Alzheimer Scotland. We aim to raise £1,440 altogether, which the company will match. Eztek is registering 11 runners for the 10k, with others planning to take part in the Family Fun Run dressed in costume. Our runners range from experienced racers to newbies looking to increase their fitness levels. We have asked each of the runners to supply a profile, including previous races, training methods, goals and inspirations. These profiles are being added regularly to our Just Giving page, along with photos and videos. Please visit www.justgiving.com/Eztek-Limited, to read the profiles and find out more about how Alzheimer Scotland needs our support to improve the lives of the 86,000 people living with dementia in Scotland.
Our own avid runner, Louise, is providing us with running tips to help us on our way.
Tip #1 Your First Run: Starting Slowly But Surely
Most training programmes for races are based around a set number of weeks such as a 12 week build up but there is no reason not to put in the base work in advance of starting a structured training programme. It will help to build your strength in advance of starting 'real training' and may well enable you to tackle a more advanced training programme than would otherwise be possible.
Whether you're taking the first run of your life, returning to the sport after a long layoff, or coming back from an injury, a great way to get into running and quickly build your mileage is to start with a combination run/walk. The idea is fairly simple: after you put on your runnign clothes... head out the door and do the following:
1. Run at a comfortable pace until you begin to feel fatigued.
The amount of time this takes varies greatly from person to person, but just run until you're pretty tired but not exhausted. That may be 5 minutes or 15 or more, depending on your current fitness level.
Eventually you want your training to consist of all running (and no walking) so the farther you can run each of your first few weeks, the more quickly you'll get into the meat of your training.
2. Slow down and start walking - briskly.
Don't stop and take a breather between the running phase and the walking phase. In order to build your endurance, you have to keep your heart rate up during the entire run/walk.
3. When you feel like you can begin running again, start running.
Again, don't rest between the walk and the run. Simply speed up your walk and begin running.
4. Repeat as needed
Don't worry about the ratio of running to walking; instead, think about the total time you're out there training. Try starting with a total of 15 to 30 minutes per day for 3 days of the first week, taking 4 days off but not 4 days in a row. If 30 minutes seems long now, keep in mind that a 10k is just over 6 miles and could take between 40 minutes and an hour and a half or more to complete.
At this stage don't worry about distance, just focus on time.
Keep your running pace consistent. Don't start off each phase running much faster than you can maintain and then slowing down as you begin to get tired. Keep in mind that your training prepares you for your racing, and the key to success in racing is running a consistent, even pace, regardless of how good or how tired you feel.
The beauty of the run/walk is that it allows your first few runs to be fairly long - say 20-30 minutes - without putting excess stress on your body the first time out.
*The training advice above has been adapted from Running For Dummies, by Florence Griffith Joyner.
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