5-step guide to training for the 2017 Vhi Women’s Mini Marathon
Get ready for June 5th.
For many of us, the Vhi Women’s Mini Marathon is our first big walking or running event. Whether you are doing your first 10k for a good cause or just to improve your general fitness, we could all do with a bit of advice.
Vhi Women’s Mini Marathon have experts to hand like personal trainer Louise Heraghty and Olympian-come-Masterchef David Gillick to help you get the most out of your training.
With just over five weeks to go until you step onto the starting line, here are five steps to help get you there:
1. Fit for purpose
Give your Vhi Women’s Mini Marathon training the right start by investing in proper running shoes. By getting running shoes fitted by an expert with your needs in mind, you can be sure that you are protecting yourself from injuries and getting the most out of your training. Vhi Women’s Mini Marathon sponsor, Intersport Elvery’s, has an expert fitting service for running shoes available for participants to make sure they are at their best. They can also get you kitted out with a good sports bra, so you feel comfortable while training. Given the weather here in Ireland, you will most definitely need to pick up a lightweight waterproof jacket. Time to hit the road!
2. First steps
Often the hardest part of training for an event is motivating yourself to take those first steps. Now that you have all the right gear, you are ready to get going. To ease yourself into exercise, why not start off with a brisk walk around the neighbourhood? Once you are over that first hurdle, you will grow every day in confidence and ability. Come June 5th, you will be a fitness superstar! Don’t do it alone, ask your friends or work colleagues to sign up for the Vhi Women’s Mini Marathon too, then you can have fun training together and you can spur each other on as well. Every week, parkrun hold 5km runs all around the country. You can even use your time from your local parkrun as qualification for the Vhi Women’s Mini Marathon. Find the parkrun nearest to you here.
3. Achieving small goals
When you are lacing those running shoes and stepping out on the footpath for the first time, the 10km on June 5th might seem a long way away. The best way to build up your fitness and keep yourself motivated is to work towards small and manageable goals. Making sure you get out for a walk or a short run a few evenings a week will go a long way to improving your stamina and general fitness. Another idea is to follow a programme to ensure you are steadily working towards the Vhi Women’s Mini Marathon. Louise Heraghty, Vhi Fitness Support, has come up with dedicated training plans for participants at three different abilities: walker, beginner and improver. Check the plans out here.
4. Food as fuel
If you are training a few days a week to prepare for the event, you need to make sure you are eating right. Doing exercise and not adapting your diet to match will leave you feeling like you are running on empty. Planning your meals in key: this saves time in the evenings and makes things simple when you are coming in from a run or walk. David Gillick, Vhi Support Team Member, is providing some great recipes for participants who are training for the 10k. With everything from after-run snacks to tasty family dinners, there is plenty to get you inspired and keep you on the right track. Have a look at David’s advice and recipes here.
5. Mix it up
While you will be either running or walking come June 5th in the Vhi Women’s Mini Marathon, you can boost your progress by mixing up your training routine. As well as going for a run or walk, why not alternate that with a swim or a short gym session? A light intensity session like yoga will improve your flexibility and overall fitness as well as your cardio vascular capability without completely wearing you out. Changing up your training improves not only your physical but mental health. By doing something a little bit different, it will stop you from getting bored and becoming frustrated with your training. You will feel refreshed and you will keep enjoying your evening walk or run.
Sign up today as the closing date is fast approaching. Women can enter for the 2017 Vhi Women’s Mini Marathon by registering online here. For those that would like to enter by post, official application forms are available in The Herald every Wednesday and Saturday.