FOLLOW THE EXPERTS TO THE FINISH
Bristol Evening Post journalist Simon Peevers reports on how to start on the road to half marathon fitness and introduces UK Athletics coach for endurance Bud Baldaro.
Thousands of runners across Bristol and the South West are starting to plan their training for the Reebok Bristol Half Marathon 2007 on September 9.
Many people will have watched in awe of those runners who completed the London Marathon last Sunday and will have been inspired to pull on their running shoes and get out on a run themselves.
About 15,000 people are expected to take part in the Reebok Bristol Half Marathon – and many of them have already begun their training in earnest.
Organisers of the race say it is even more important to prepare properly for the race this year and are offering an 18-week training plan which starts on Sunday, May 6.
Throughout the summer the city council, along with race sponsors Reebok, have organised a number of events to help runners train for the half marathon, and the Evening Post will be following every step of the way with weekly features and training tips from the UK’s leading coaches.
Although the open places have been snapped up within weeks, runners still have the chance to get a Gold Bond place with either of the official charities – which this year are Penny Brohn Cancer Care (formerly Bristol Cancer Help Centre) and the Association of Children’s Hospices.
There will also be a chance to enter teams from work in the Osborne Clarke Business Challenge, which has more teams than ever.
With the run taking place early in September, organisers say proper training over the summer is crucial to be able to cope with what is expected to be a warm race day.
UK Athletics coach Bud Baldaro has spent a career training the best athletes in the country, and this year will be offering regular guidance through the Evening Post.
Fresh from coaching runners at the London Marathon last week, Bud said the first thing to do is get the right pair of trainers.
He said: “You have to make sure you have the right pair of running shoes, that means going to a specialist and getting advice.
“It is so important that they are fitted properly and not just taken off the shelf of a big high street store. That will save you a lot of problems further down the line.”
Bud says the key is to plan your training well in advance, so that you can also live your normal life around it.
He said: “The thing to do is to work backwards from the date of the run on September 9, in terms of pencilling in warm-up races and 10K runs.
“That will give you a more global view of what needs to be achieved.
“It also means you can plan your training around the things that happen in your life.
“So many people taking part in the run will have family and work commitments so you have to be realistic about what you can achieve and adapt the training plan in some ways by moving things around a bit.
“You also have to make allowances for any minor injuries you might pick up which will need time to heal. It will do you more harm to keep training on an injury than getting it seen to immediately.
“I think the best thing to do is to spend as much time running as possible. You have to get used to the concept of spending a long time running during the half marathon.
“There are psychological things involved with that, dealing with boredom that sometimes happens, as well as the physical strain on the body.”
Keeping the training varied is also a good way of making progress, according to Bud.
He said: “Running takes a lot out of you, especially your knees, so I would advise running on grass as well as tarmac, which will reduce the chance of injury. Taking different routes and joining a local club will also help break up the routine and keep things interesting.
“I would say there are five rules to stick to for training for this year’s half marathon:
1 Build up slowly;
2 Keep to your training plan;
3 Progress patiently;
4 React to injuries, get them treated immediately, and
5 Be positive about what you’ve achieved so far.”
This year Bristol City Council is using the Trainsmart computer system to give people training plans for the summer.
There is the 18-week plan which starts a week on Sunday, and a 15-week plan for those with some running experience.
A link can be found on the official race website (www.bristolhalfmarathon.com) and the system is designed to cater for all types of runners.
And because it is interactive it can adapt to the reality of your training schedule, which means if you miss a run or get an injury, it will re-design your schedule to make up for lost time.
Reebok is also running its annual workshops throughout the summer with the first one starting on Wednesday, May 2, hosted by Great Western Runners, dealing with the subject of how to start training.
This year the workshop programme includes two Sunday sessions to enable more runners to take part.
Reebok have joined forces with the city council, Bristol University and local running clubs and running professionals to ensure would-be half marathon runners receive the help and support they need as part of their race day preparations.
The aim is to help runners of all abilities maximise their athletic potential over the 13-mile event and will also include a middle distance run of 30 to 40 minutes led by experienced runners.
Bud Baldaro will host the workshops supported by a panel of experts which are expected to include:
Steve Cram, BBC sports commentator and one of the world’s most successful athletes; Alan Storey, technical director for UK Athletics endurance; Steve Brace, double Olympian and winner of Bristol’s first half marathon in 1989; Tim Hutchings, twice World Cross Country silver medallist and Eurosport athletics commentator, Olympian Tracey Morris, and local athlete, Wendy Jones who is currently ranked third in the UK.
Representatives from Bristol University’s sports medicine clinic will be available to give free advice about dealing with sports injuries or sports medicine concerns.
The workshop will focus on “How do I train for the Reebok Bristol Half Marathon?”
Registration is at 6pm, with a training run at 6.30pm which is open to all, and the workshop itself will start at 7.30pm but will be limited to the first 120 to register.
There will be a free draw for everyone attending the workshop and the winner will receive a pair of Reebok Premier Series running shoes.
Georgette Van Hoof, Bristol City Council’s race organiser, said: “Thanks to Reebok and local running clubs we are again able to offer local runners free workshops to help them prepare for the big race.
“The workshops are a great way for runners to meet up with other runners, share experiences and get expert advice from some of the UK’s leading athletes and coaches.
“It is really important that runners prepare and train properly and the workshops can play an important part of a runner’s preparations. This year we are offering two Sunday workshops which should enable more runners to take advantage of the free workshops.”
Andy Graffin, of Reebok, added: “The Reebok workshops have proved to be a big success with runners.
“The workshops have gone from strength to strength and we are delighted to be able to put together another series – thanks to our partnership with Bristol City Council and local clubs.
“The Reebok Bristol Half Marathon is firmly established as one of the UK’s leading road races. With some 15,000 runners taking part, we want to help athletes of all abilities reach their running potential and achieve their personal best.”
Other workshops are:
Sunday, June 17, hosted by Bitton Road Runners, from 12 noon. The main focus will be “How far do you need to run?”
Tuesday, July 24, hosted by Westbury Harriers, from 6pm. The focus will be “Running in hot weather – looking after yourself.”
Sunday, August 19, hosted by Henbury Leisure Centre, from 8.30am.The focus will be on “Getting ready for race day.”
