Ards Half Marathon and Walk – Time to Start Training

The countdown is on for the 2012 Ards Half Marathon and Walk.  It’s just 11 weeks until the race so for anyone thinking of taking part it’s the ideal time to start training.

To help you get started on a training programme Neill Grainger, Senior Development Officer from the Ulster Cancer Foundation - the nominated charity for the Ards Half Marathon and Walk 2012 - provides some words of advice.  

Neill explains, “If you are already running 2-3 miles a couple of times a week, there is plenty of time for you to reach 13.1miles. It is important to build up your endurance by gradually increasing your distance over the next 11 weeks and by trying to run 3-4 times a week.

“Work towards reaching 3-5 miles on each run during the week with one slower paced longer run at the weekend. The long run might start at 3 miles and each week you can add a mile on so that by week 10 you have reached 13 miles. It’s also important to make sure you have a rest day after your longer run.

“This event is a challenge and you will need to commit to training from now until race day. The fitter you are and the more effort you put in before the event, the more you’ll get out of it!

“But don’t worry if this isn’t you – there is no pressure to finish the race in a competitive time as many of the people taking part will not be ‘club runners’. If you are just taking part for fun or to support the Ulster Cancer Foundation you can devise your own training programme, personal to your needs. Everyone has his or her own physical and mental abilities, goals and aspirations. At the event you can run for as long as you want, then take a break when you need it by walking for a while.

“The great thing about the Ards Half Marathon and Walk is you can run, jog or walk – whatever feels comfortable for you. So if you don’t want to run at all why not take part in the 9 mile Walk? If you are participating in the walk it is still important to start training now. Try to walk four times a week, again gradually building up your distance. Don’t forget to change your route so you are practising on both flat ground and uphill.

“My top 10 tips to help you prepare for a Half Marathon are:

1. Make sure you have a good, comfortable pair of running shoes that you have ‘broken in’
2. Warm up and cool down - stretch before and after training to help with your recovery and to prevent injury
3. Increase your mileage bit by bit to build up your endurance
4. Run in different locations and on different terrains
5. Do other sports that you enjoy – like cycling or swimming. This will help improve your fitness and strength
6. Drink lots of water to keep yourself hydrated and maintain energy levels
7. Eat the right things to give you lots of energy – carbs, chicken, wholegrains, vegetables and fish will all help
8. Don’t stop – if you do you will find it harder to finish so if you are tired slow down or walk for a while
9. Don’t push yourself too hard to reach a certain time, take your time so you can finish the race
10. Enjoy yourself and have fun!”

It can be difficult to fit exercising in with a hectic work and family schedule and Gareth Stewart from CoolFM, who is running the Ards Half Marathon for the Ulster Cancer Foundation, tells us how he is managing it. “Between work and looking after my 4 month old twins Codie and Charlie I have certainly been kept busy.  I started my training by taking the boys out for a walk every evening and after a few weeks I decided it was time to start running.  I wanted to build up my stamina so have been gradually increasing my distance over the past few weeks, from 3 to 7 miles, a few days a week.

“It’s been much easier to get out in the evening now the clocks have gone forward because it stays lighter so much later. I’m also trying to eat more healthily by cutting out junk food but it can be very difficult.

“I was a fitness instructor and life guard for six years but have been out of training for a while, so the Ards Half Marathon seemed like a great opportunity to get back into the gym.

“I would like to encourage everyone who is participating to go the extra mile and raise as much money as they can for the Ulster Cancer Foundation.  Get your friends and family to sponsor you and together, we can help support cancer patients and their families inNorthern Ireland. 

If you haven’t signed-up yet be quick and do it before the 25th May to get the discounted entry fee of £15. For further information on the Ards Half Marathon and Walk or to download a sponsorship form log on to www.ardshalfmarathon.info.