Running the course

Lots of our walkers are turning into runners and choosing to run the Pink Ribbon Walk course. Here are some tips that might help you kick it up a gear!

Warm up and cool down

Warm up for five minute before you begin; include a light jog with high knees and butt kicks and side to side with lateral arm swings.

Cool down for five minute after you finish; followed by a full body stretch, holding the stretch for 12 seconds.

 

 

 Six-week training plan

• Try our six-week training plan to prepare for the big day.

Complete your long run at the weekend if possible. The following day should be a rest day, including a 20 minute light walk and full body stretch.

Other days not specified on the plan can be used for a 15 minute light jog and a 25 minute brisk walk or other form of light cardio work out.

 Shoes

Footwear is essential, even for beginners. Proper running shoes are designed to support your foot, leg and lower back and help you deal with the stress running puts on your body. Try to train in the runners that you will wear on the day of the Walk. A helpful tip is to put some talcum powder in your socks to help prevent chafing and keep your feet cool.

Clothes

Your running clothes should be light, comfortable and keep you cool and dry. Synthetic fabrics like polyester are ideal for keeping away moisture from the skin. Wear a comfortable pair of shorts, tracksuit bottoms or ¾ lengths and a couple of light, breathable tops that you can take off as your body temperature rises. And girls, you need to invest in a sports bra that gives you good support!

Hydration

Hydration is extremely important, so get used to carrying water to hydrate or reload your body. If you need a sugar boost during your training, try a banana or some wine gums. Just remember: this should be eaten ON THE GO - not used as an excuse to stop and take in the scenery!

Partners

Training with a partner or in groups has many advantages: try to buddy up with somebody of the same level of fitness or pace and arrange days and venues in advance.