Ready for your next challenge but aren’t sure where to start? We chat to Ben Lucas, Director of Flow Athletic and get his tips to prepare for your first fun run.
Sign up to an event
The first step is to sign up to an event so that you have a date that you need to be ready by. The Real Insurance Sydney Harbour 10k/5k has an awesome 5 kilometer track, that is flat and fast. It is brilliant for someone who is new to running, or for someone who wants a fast time. If you want to run for a cause, they have partnered with the Australian Cancer Research Foundation, so you can raise much needed funds for their research.
Build up your distance gradually
Consistency is key
Doing one training session, and then not training again for 2 weeks, is not going to help you prepare for a fun run. It is important that you are consistent, as the point of the plan is to help you improve and get stronger over time. Even if you just train 3 days per week, that is perfectly fine, but you need to consistently show up, or you will be starting from scratch, rather than building up your body’s ability to go the distance.
Take your recovery seriously
What you take from your body, you need to give back to it. Recovery is so important and should be factored into your plan. The basics are ensuring that you get enough sleep, eat well, hydrate, and stretch pre and post workout. I would also recommend getting a foam roller or fascia ball. You can get one from Medifit online, or at a pharmacy. Also, get massages if you feel that you need them.
Taper off before the event day
You don’t want to do your hardest workout before the event. If you do that, you are likely to be sore and tired. I would halve the workload that you do the week leading into the event. Keep your body moving, but don’t go to hard. Take your runs easy. Don’t lift too much in the gym, but still attend as you don’t want your body to get stiff.
Prep everything you need in advance
Fun runs usually start early in the morning, so I like to prepare myself the night before, so I am not scrambling the morning of. I have my clothes out, my running bib out, my shoes, water, and anything else I need.
I never wear new shoes the day of a fun run. Event day is the worst time to get a blister, so always wear shoes and clothes that you have worn before and that you feel comfortable with. If you are someone who often chafes when you run, consider bringing some nipple tape with you- this is probably more an issue for the guys. There is also an underwear brand called Step One who have an UltraGlyde panel which reduces friction and therefore the risk of chafing, if that is an issue you face.
There you have it, my top tips for helping you prepare for your first fun run. The biggest thing is, have fun! The day is always a vibe, with the atmosphere, the entertainment, and the challenge. Make sure you take the time to enjoy it.
Ready for your next challenge but aren’t sure where to start? We chat to Ben Lucas, Director of Flow Athletic and get his tips to prepare for your first fun run.
Sign up to an event
The first step is to sign up to an event so that you have a date that you need to be ready by. The Real Insurance Sydney Harbour 10k/5k has an awesome 5 kilometer track, that is flat and fast. It is brilliant for someone who is new to running, or for someone who wants a fast time. If you want to run for a cause, they have partnered with the Australian Cancer Research Foundation, so you can raise much needed funds for their research.
Build up your distance gradually
Consistency is key
Doing one training session, and then not training again for 2 weeks, is not going to help you prepare for a fun run. It is important that you are consistent, as the point of the plan is to help you improve and get stronger over time. Even if you just train 3 days per week, that is perfectly fine, but you need to consistently show up, or you will be starting from scratch, rather than building up your body’s ability to go the distance.
Take your recovery seriously
What you take from your body, you need to give back to it. Recovery is so important and should be factored into your plan. The basics are ensuring that you get enough sleep, eat well, hydrate, and stretch pre and post workout. I would also recommend getting a foam roller or fascia ball. You can get one from Medifit online, or at a pharmacy. Also, get massages if you feel that you need them.
Taper off before the event day
You don’t want to do your hardest workout before the event. If you do that, you are likely to be sore and tired. I would halve the workload that you do the week leading into the event. Keep your body moving, but don’t go to hard. Take your runs easy. Don’t lift too much in the gym, but still attend as you don’t want your body to get stiff.
Prep everything you need in advance
Fun runs usually start early in the morning, so I like to prepare myself the night before, so I am not scrambling the morning of. I have my clothes out, my running bib out, my shoes, water, and anything else I need.
I never wear new shoes the day of a fun run. Event day is the worst time to get a blister, so always wear shoes and clothes that you have worn before and that you feel comfortable with. If you are someone who often chafes when you run, consider bringing some nipple tape with you- this is probably more an issue for the guys. There is also an underwear brand called Step One who have an UltraGlyde panel which reduces friction and therefore the risk of chafing, if that is an issue you face.
There you have it, my top tips for helping you prepare for your first fun run. The biggest thing is, have fun! The day is always a vibe, with the atmosphere, the entertainment, and the challenge. Make sure you take the time to enjoy it.
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