Woodbridge Shufflers

Welcome to the Woodbridge Shufflers hints & tips page. At the moment there is only advice for first-time runners competing in the Round the Town race, however, we hope to add more content to this part of the site over time.

Training Advice for Woodbridge 10km Race

Health

If you have any concerns about your health (e.g. heart, weight, asthma) or if you are over forty check with your GP before you start training.

What to wear

Good fitting trainers that provide support and cushioning. Don't lace them up too tightly. Clothes appropriate to the weather. A light windcheater is useful in cold, windy or wet conditions. Watch out for chafing. Use Vaseline to lubricate problem areas. Ladies may have to invest in a sports bra. Seek advice from an experienced lady runner. If you have to train on roads, or after dark, make sure you are clearly visible.

Where to run.

Wherever you feel safe and happy. Vary your course. If you run off-road there's more cushioning (relieving strain on ankles, knees and hips) but also more chance of turning your ankle.

When to run

At a time to suit your routines, but at least three hours after your last meal.

How far to run

This depends on your level of fitness. If you are unfit then alternate jogging and walking. Go out for 20-30 minutes. Over the weeks try to increase the proportion of jogging and try to increase the time that you are out. Your aim is to reach the point where you can comfortably jog for six miles.

If you are already fit, perhaps because you already play a lot of sport, you may be able to run six miles already. Spend the first few weeks consolidating this and get used to a comfortable pace. Perhaps, try an occasional run where you go a bit farther or a shorter run when you run a bit faster.

Don't try to increase your weekly load too rapidly; no more than about 10 per cent per week.

How fast to run

Each person has a natural pace. Try to find your pace. You should be able to hold a conversation while running. Until you have a good base of endurance don't try to go faster. Train don't strain.

How often to run

This depends on what other commitments you have and what other physical activities you undertake. Try to aim for four good work-outs a week, including your other activities. Have a rest day (or an easy day) after a hard day. If you are constantly tired you may be overdoing it. Running can be a release from other stress and is a good time to sort out problems to do with work or family.

What to eat and drink

Eat plenty of complex carbohydrates for energy (potatoes, rice, pasta, bread). Eat plenty of fruit and vegetables for vitamins and minerals. Avoid fatty foods and highly processed foods.

Drink plenty of water leading up to a run and afterwards. Beware of too much tea, coffee and alcohol, all of which are diuretics, and may lead to dehydration. Fizzy drinks may cause a stitch. Too much fruit juice may lead to loo problems.

How to avoid injuries

There is no guaranteed way to avoid all injuries. Listen to your body, and don't overdo it. Build up your endurance base slowly. Don't try to work on increasing distance and increasing speed at the same time. Structure each session so that you warm up well beforehand and warm down at the end.

Stretching should be an ingredient in your warm-up and warm-down. Warm muscles stretch better than cold muscles. Stretching will keep you supple and reduce stiffness and soreness after running. Seek advice about which stretches you should do and how to carry them out. Over-stretching, wrong positioning and bouncing can cause problems, so take care.

How to run faster.

When you are happy with your endurance base you can attempt some slightly faster running once or twice a week, when you're feeling good. Don't make every session a hard one. You need easy recovery runs and rest. Running faster doesn't mean sprinting, but controlled lengthy bursts of manageable pace. Proper warm-up and warm-down becomes essential as more intense running is included. Different sessions could include:-

• Fartlek (or speed play): During your run increase pace whenever you like, and make an effort of 100m to 1000m as you feel. After an effort, walk or jog or run slowly until you are ready to continue. Try to make 6 to 10 efforts during the run.
• Timed Efforts: Run normally for 10 minutes, then alternate one minute fast and one minute slow. Try to make 6 to 10 efforts. As you gain experience increase the effort to two minutes fast and two minutes slow. Experiment with variations. Jog slowly for at least 5 minutes to finish.
• Continuous Pace Run: Run for 10 minutes to warm up, then run for two to three miles at race pace. Jog slowly for at least 5 minutes to finish.
• Hill Training: Choose a longish, moderately steep hill. Make 6-10 efforts up the hill and recover by slowly jogging back down. Try to maintain good style throughout your efforts. Jog for at least 5 minutes to finish.
• Use The Weather: On a windy day, choose an exposed section and make efforts into the wind. Recover between each effort. This again is resistance running, as is the Hill Training and is good for increasing strength. Alternatively, make the efforts with the wind behind. This will develop speed and stride length.

How to stay motivated

• Keep a training diary. Plan when you will run. Record how it went.
• Find a training partner of the same standard or run with a running club.
• Explore new places to run. Be imaginative. Vary your sessions.

How to prepare for the race

During the week before the race taper your training. You can't improve your fitness at this stage but you can wear yourself out. On the day of the race eat a light, easily-digested breakfast, early, and drink plenty of water through the morning.

Choose clothes to suit the conditions - you may get very hot during the race. Use Vaseline. Research the route, if you haven?t done so already. Spend 15 minutes gently warming up and stretching before the race is due to start. Line up in the rear half of the field unless you know you will run faster than 40 minutes.

How to run the race

Run conservatively over the first mile; it's very easy to get carried away and go too fast, particularly as it's downhill. Aim to run the second lap at the same sort of speed as the first lap.

In training you probably learnt to charge the hills and then recover; during the race ease back slightly on the uphill but aim to maintain good form over the brow of the hill. Run freely, with lengthened strides, on the downhill sections. Use other runners, if possible, to keep you going when it gets tough and to protect you when running into the wind.

After the race

Drink some water or dilute squash. Do your stretches. Jog or walk about for 10 minutes to help remove toxins from your muscles. Stretch again. Drink again. Eat. Don't run for two days and don?t do a hard session for a week. Having built up this level of fitness it would be a shame to waste it. What is your next goal?

Could this become a way of life?

Standards