2 November 2014

Training (Beginners)

Get Prepared for the Event

GetRunning’s Beginner Marathon or Half Marathon Training Programmes

At GetRunning we help you reach the finish line of the Marathon or Half Marathon that you have always dreamed of running.  GetRunning was founded by Gaz Brown in 2007 after taking Kerre Woodham to the Auckland, New York and Paris Marathons and subsequently co-writing the books "Short Fat Chick to Marathon Runner" and "Short Fat Chick in Paris" with her. Our Running Clinic is a community of runners who enjoy sharing the running experience with other like-minded people working towards events such as the Auckland Marathon.  We will be running 12-week Blocks of training beginning on Saturday 10 May and Saturday 9 Augut working towards the Auckland Full and Half marathon.   The Blocks will include longer distance runs that will cover segments of the Auckland Marathon – Devonport to the Bridge, and the Bridge to St Heliers.

Through our specialised Coaching services we provide programs specifically tailored to take you to your chosen event and cover everything from pace structure through to nutrition, so that you arrive at the Start Line feeling confident and ready to run! We also pride ourselves on our Marathon Tours where we guide runners through some of the most prized marathons in the world including Paris, New York and London, and also events right here in New Zealand including the Taupo and Saint Clair Half Marathons.

The GetRunning Personalised Training Programs available to purchase below are provided by Gaz Brown and Kiri Price (Coach and 70+marathoner).

Personalised Training Program

All levels are catered for; from complete Beginner through to Intermediate.  Walking, Run/Walking or Running either the Half or Full Marathon

Cost $165

Includes:

  • Detailed questionnaire upon purchase
  • Up to 16 week personalised training program
  • Initial 30 minute consultation (via telephone) 
  • Mid-training email catch-up     
  • Information sheets covering: Training Tips, Tapering and Race Preparation Tips
  • Race Checklist and Nutritional Advice. 
  • Runners are able to contact the coach via email at any stage during their training. 
Click here to view training programmes available.

A few pointers

If you're new to the running game, welcome. You're in for quite an adventure. We hope it won't be long before you're enthusiastic about running as we are. It may well become a significant part of your life. Which we think is great news but which won't happen unless you get off on the right foot so to speak. A few pointers to get you started.

Ease yourself in

Even if you have some level of physical conditioning, it is unlikely you will be conditioned for the peculiar stresses running places on the body. Don't be afraid to mix walking into your schedule in the first few weeks. Aim to run 5km comfortably within 4-6 weeks (you should be able to talk while running). Then build from there.

Stretch

A few minutes before and after each run will significantly reduce the risk of injury. But don't over do it, use your stretching time to focus your mind on the run ahead.

Be aware

Three quarters of vehicle runner accidents are caused by runners so keep alert. Take responsibility for your running. If you run a night, make sure you can be seen.

Mix up your runs

Run on both the road and off road. Introduce variety in your weekly runs, not just the same street circuit.

Medical check

If you're over 35, get a medical check. Better to be safe than sorry.

Injury

If you get injured, respond immediately. Consult medical specialists such as a physio.

Eat more, eat better

Running increases your calorific needs so good nutrition is obviously vital to keep you in good shape. Boosting carbohydrates, reducing fats and processed foods intake is a good way to start. Consult the hydration and nutrition part of the training section on this website for more information.

Training log

Record your training in a diary to monitor your progress and to pre plan your training schedule.

Get a running buddy

Find someone to run with or a group of people. Even if this is just once a week, running solo is difficult, while in pairs can mean faster progress.

Stick at it

The first few weeks will be tough, getting out the door may be hard at times, but think of the overall goal. It will get better.

Foot and Shoe Facts

Here is an interesting fact that researchers have discovered:

Self-assessed pronators have a lower arch height, meaning that people with flat feet may think they pronate. But this is not necessarily true! Biomechanically measured pronators do not have a lower arch height than biomechanically assessed neutral runners.

  • Runners are unable to assess their own running style
  • Self-assessed pronators may actually be neutral runners
  • Self-assessed neutral runners may actually be pronators.

Every body pronates, as it is the body's way to absorb shock when you run. Excessive motion in either direction can be a problematic factor with injury. The human foot is made of 26 bones, 33 joints and over 100 muscles, ligaments and tendons that combine together to give the foot its mechanical and structural strength. Due to the biomechanical complexity of the human foot, the selection of shoes is one of the most important factors when deciding to undertake training and an event.

As we walk or run the foot must be able to withstand enormous pressure, so your foot must be structurally sound to serve as a foundation for shock absorption and propulsion. On average your foot absorbs the impact of your weight (up to 5 times your body weight) as it hits the ground approximately 450-600 times per kilometre (over 10km/21km or 42km that can add up to a lot of weight!)

It's important to know how your foot works rather than foot shape when selecting a shoe. Three different categories of shoes have been designed for the three different types of foot profiles.

Because everybody's foot functions in a different way, adidas has developed shoes that work with, not against the natural characteristics of your foot. The right shoes will offer comfort, performance and a smooth ‘ride' over the bridge.

Control – These shoes are designed to control hyper-pronation (roll in). The main feature of these shoes is the extended second density (grey colour) along the inside of the midsole.

Neutral – Individuals who are biomechanically efficient require neutral shoes. A neutral has no added medial density support but has a strong torsional wrap to provide protection if required.

Cushion – The main purpose of these shoes is to provide full cushioning with very limited support control. This shoe is for individuals who hypo-pronate (roll out) and require additional shock absorption from their shoe.

50% of all runners will develop an injury this year

If you are injured and have been placed in the correct shoe, you have tried a gradual build up of your training volumes, visiting a Podiatrist could be a very valuable investment. Don't wait until four weeks or less before your major event. There is nothing worse than hearing about the runner that got injured in the last few weeks before a major event and hadn't got the correct advice.

Here are a few simple questions to ask yourself

· Have you developed a leg/foot pain during your preparation for the race?
· Have you raced in the event and developed some leg or foot pain?
· Have you got the correct running shoes for your foot type but you still are injured?

If you have answered yes to any of these questions then a podiatry consultation could help you. A biomechanical analysis from Footworks City investigates the alignment of your foot and lower leg. By using Silicon Coach video analysis, we are able to interpret your foot dynamically and assess injury. Any abnormal findings may require the design of an orthotic to help improve foot function and provide better support for efficient walking or running.

Ashley Webster BHSc (Podiatry)

Contact details:
FOOTWORKS CITY Ltd
Dingwall Building
87 Queen St, Lvl 2
Auckland

Phone: 09 368 5454

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