Well the Sun Run is 10 weeks from now and the North Delta Run for Life is 7 weeks away.
How do I prepare for these runs if I’m not part of Sun Run Training or already a regular runner?
Do you plan to walk the whole distance or to run/jog your way around?
Check with your doctor first if you have any ailments, but baring the doctor saying no training here is a plan for the next 7-10 weeks.
Minimum 3-4 times per week start walking 1hr each day to get used to walking that distance of 5-10 kilometers.
If you are in a better condition try walking 2x a week and 2x a week with a run /jog approach.
Keep up the 3 – 4 times per week activities with some interval training like walking fast up and down a hill to get a little more of a cardio workout.
Try a yoga stretch class to loosen up the body and maybe join a group class that has some light weights and cardio combined.
Move into 4 x per week as you get past the 4th week and pick up the intensity a bit. Start a run / jog approach to see if you can improve your time a bit if that is a goal. . under 1 hr for Sun run is good for a walk / run approach.
Find a friend to workout with that pushes you to get out and not miss training sessions.
Make sure you break in your new runners to prevent injury during your event.
As the 6th and 7th weeks approach you should be feeling less winded and able to lengthen your stride and push through the barriers to achieve a successful event.
Hydration is always #1 when preparing for the Sun Run and remember – once you start the event dehydration will hold you back.
So hopefully these few tips help when preparing for the upcoming Spring Sun Run and Run for Life events happening around the lower mainland.
Mark O’Neill and Shelley Donald are both Registered Personal Trainers
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