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It is advisable to consult your doctor or GP for a THOROUGH CHECK-UP prior to commencing any type of exercise or training program. Especially if you are new to the sport, have not trained for this distance before and/or if you are recovering from injury or illness.

Don't run with chest pain or unexplained undue breathlessness.
Of course you may get a stitch or become breathless when running but otherwise stop, seek help or visit your doctor - it may be nothing but have it checked.

Don't over train, progress slowly and steadily, your body takes time to adapt and strengthen.





Rest and sleep, alternate easy or rest days with harder training days – remember your body adapts to the stresses of training during recovery periods. Try to get a decent night’s sleep or rest – your body will need it. Try to avoid too much stress in your life - running will help this anyway. Alcohol is fine in moderation but may disturb your sleep and contains quite a few calories, so not too much if you are watching your weight.

Listen to your body, if you are tired, ease back on the training or walk instead, (walking is also OK as part of a run or race – and it may help you get round the half-marathon so don’t be afraid to put in ‘walking breaks’). Stop if you are injured and recover before resuming training (most running injuries are due to overuse) – also ease back if you have a respiratory or viral illness.

Drink adequately before, during (if session longer than 1 hour) and after your training, at the rate of 300-600mls/hr depending on body weight and thirst - sports drinks are fine or make your own (dilute fruit juice/squash - aim for 5-7% sugar content), otherwise take water and some jelly babies. Lighter females (50kg) will need less than overweight men so adjust according to your weight and how you feel - drink ad libatum.

Eat well, a balanced diet high in complex (low glycaemic) carbohydrates (60-70%), (the body keeps plenty of fat stores, but glycogen/glucose may run low with regular training), so its plenty of cereals (including porridge oats for breakfast like Paula Radcliffe), pasta, brown rice, wholemeal bread, potatoes, vegetables and fruit, with some portions of protein, for example dairy products, nuts, fish and red meat (best source of iron to prevent anaemia), but cut down on fats as you don’t want to lug an extra stone round Exeter! Refuel immediately after your training session with a carbohydrate snack (fruit/sandwich/cereal bar/sports drink), and I mean before you get in the shower! Continue to replace energy stores over the next 2 hours while your muscles are receptive to replacing glycogen, also add some protein to aid muscle repair. Supplements (vitamins, minerals including iron, protein mixes, creatine, etc.) are not required or recommended if you have a varied balanced diet and do not have any deficiencies (your doctor can perform a blood test if you think you are anaemic).


Finally, DO NOT IGNORE ANY SIGN OF INJURY OR ILLNESS. An ache here or a pain there are the body’s way of telling you that something is not right! More often than not, ignoring a problem, ‘running through it’ or praying it will go away spontaneously is false economy. Have the problem checked out by a doctor, chartered physiotherapist or sports injury specialist, and you’re more likely to be back on the road to recovery and achieving your goal much sooner.