Road Running - Guide for Beginners

 

SOME TIPS FOR A NOVICE ROAD RUNNER FROM CORNWALL ATHLETIC CLUB’S WORLD CHAMPIONSHIP, EUROPEAN CHAMPIONSHIP AND COMMONWEALTH GAMES MARATHON REPRESENTATIVE DAVE BUZZA

 

Dave Buzza

 

Try to make your running enjoyable - you are far more likely to keep it going

 

  • The best way is to find a running partner of similar pace - have a chat - time passes more quickly and you are more likely to run if you've pre-arranged a meeting time!
  • Don't always run hard - if you always finish very tired, you are more liable to give up.
  • Find somewhere you enjoy running - woods, cliffs, etc

 

Combine jogging with walking at first, if needed

 

Try to avoid running on roads/pavement all the time - the harder surface often causes more injuries and ‘posing’ before an audience often pushes you to run faster

 

Don't do too much too soon - a common problem is to get enthused for a week or two and run too often and/or too hard and then be either injured or just over-tired and give up.  Try to build up gradually both in number and length of runs. Consistency and gradual progression are key training principles!  Only add one extra run to your schedule each week.

 

After a month or two of running, try to run further than usual once a week (but slower).  This helps to improve your body's ability to transport oxygen to the muscles and the muscles' ability to use it.  Also, once a week try to run faster than usual, which will both enhance your ability to do so, plus make your normal training pace seem that much easier.

 

It can be very useful to join a club - people to run with, information on entering and getting to races and lots of free advice from runners who have faced the same problems.  Most clubs have at least one organised session a week for all abilities.

 

Hydration and Nutrition

 

You only need to take a drink with you if it's very hot and you're running hard for a long way - just drink well before you go.  Whatever you drink in the last 5-10 minutes won't be ‘peed out’ before you start! Water is great and has the added advantage that you can chuck it over your head without getting very sticky!  Unless you're at a very high level you don't need isotonic/carbo-loading drinks and even at the top level a lot of runners just use water.  And tap water is just as good as bottled!

 

Likewise don't get too worried about your food - a welcome benefit of running is that as well as burning up a lot of calories running, your metabolic rate goes up as well, so you burn up more at rest as well as when exercising.  If you've got anything like a balanced diet, you will cope well, tone up and lose some excess weight, that is if you have any.

 

Footwear

 

Although the latest evidence points to running actually lessening the chance of arthritis in later life, it is still important to buy a good pair of running shoes.

 

It is a good idea to go to a shop where the people know about running. At Your Pace in Helston have the latest video gait analysis equipment, which allows them to give accurate recommendations of the best running shoes to suit you and your running style. Go to At Your Pace for more info. (Appointments must be made for the gait analysis). CAC members receive a10% discount at At Your Pace. 

Further afield, Frank Elford Sports and Sweatshop in Plymouth both have a good selection of shoes, as has Ironbridge Runner, in Exeter. Be prepared to pay at least £80 RRP or so for a decent pair. Paying well over £100 doesn't always guarantee a better shoe!!

Road Running Fixtures...

Meet Your Max MTRS

19 June - Truro Rugby Club, TR1 1NY

Sticker 5 miles GP 8

22 June - Sticker AFC, near St Austell, PL26 7EN

Boconnoc 5 miles MTRS 10

25 June - Boconnoc House Estate, Lostwithial, PL22 0RG

Summer Turkey Trot (4 miles) GP 9

3 July - Trickys, Redruth, TR15 3TA

Magnificent 7 miles GP10

20 July - Saltash Rugby Club, PL12 4HJ

Tywardreath Trotter 7 miles MTRS 1

27 July - The New Inn, Tywardreath, near Par, PL24 2QP.

Indian Queens Half Marathon GP 11

4 August - Indian Queens Working Men's Club, TR9 6QN

Roseland August Trail

10 August - Porthpean Outdoor Centre, near St Austell, PL26 6AZ

To see thefull list of upcoming road running fixtures please click here
Launch into Cross Country contact Angela Burrows to register find out more about cross country click here for XC fixture dates

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