Start training and take part in a unique experience

Fun runs are all the rage. Whatever the time of year you’ll find half marathons, ten or five-kilometre runs, sometimes in aid of charity or just to encourage people to take part in sports as a group activity.

If you like looking after yourself and you run from time to time but have never plucked up the courage to run in a race because you don’t think you’re up to it, pay attention! Follow our top training tips to get in shape for your next fun run opportunity.

What do you say?

1. Gradually increase your distance.

Get your body accustomed to this new challenge slowly, otherwise you’ll quickly get tired and give up. Add ten per cent to your usual distance and stay with it for two weeks before increasing it again. For example, if you run twice a week for a total of four kilometres (two each time), add 200 metres to your route each day and stay with that for a couple of weeks until you get used to it. As time goes by, you’ll be able to cover these distances more quickly.

2. Start and finish by walking.

This warms up the body and raises the heart rate to get you ready to run. Don’t stop dead! Walk for a few minutes and breathe deeply until your heart rate slows down and you are breathing more slowly.

3. Get your muscles working.

As well as cardio training, improve muscle tone and mass and get more energy during the race by muscle building with classic sit ups, squats, planks and push ups. Remember to stretch the calves, quadriceps, abductors and hamstrings before and after.

4. Be patient

It takes at least two or three months to train for a race. It doesn’t matter If you can only train three times a week. Rest is important too, but take your programme seriously or you won’t get through the 45 minutes of the race.

5. Combine continuous running with different exercises.

You can alternate spurts of sprinting, stairs, hills or skipping, running faster and more intensely. This will train your resistance and recovery capacity while you keep moving and help you to avoid boredom, which is why so many people give up. Don’t over exert yourself, tailor your activities to your fitness level. For example, you could run up a hill fast, run upstairs as fast as you can or do a 100-metre sprint. Then walk for a minute to get your breath back and then start running again at a slow pace.

6. Eat well and drink plenty of water.

Make sure your body gets the energy it needs by eating a varied, balanced diet. Eat carbohydrates before and after training. A banana and a yoghurt before training, a cheese omelette and a salad to recover. Ah! Don’t forget hydration! Sip liquids before, during and after. The best choice is water.

7. The day before the race.

Rest on the day before the race. Go out for a walk by all means, but don’t run. Your muscles need to rest. Have a light lunch and dinner with carbohydrates such as pasta or rice and proteins like turkey or egg. Don’t try anything new because you don’t know how your body will reach (energy gels or protein bars) and don’t have too much fibre which could make you gassy. Sleep for at least eight hours and get everything ready the night before.

8. The day of the race.

Get up in good time. Have a nutritious, light breakfast such as a fruit smoothie or a yoghurt, or some juice and a turkey roll. Wear suitable clothing, according to the weather, and be at the starting point early to avoid nerves and rushing. Enjoy the race, without worrying about your ranking or time. The idea is to have a good time.

This post is also available in: Spanish