Sunday 22nd October 2017,
Al Isharah

Training for Deaf Run


 

 

 

 

Training for and taking part in the Deaf Run is not just a brilliant way to help you look and feel great, but the Deaf Run could also help motivate you live a healthier lifestyle. This 2 mile run (jog/walk) is the perfect start to a healthier lifestyle. It is crucial for you to be in the right shape by Race Day, in order to get in the right shape we recommend following our training schedule, which will allow you to increase your fitness levels at a sensible and effective rate. However, consulting your doctor should precede any training.

NUTRITION TIPSHEALTHY DIET TIPS

Tips on Physical Training

Below are a few tips on how you might prepare for the Deaf Run.

• Go it alone – Some people like to train by themselves. This is often a great way to deal with day-to-day stress and helps you plan your day, week or month.

• Find a friend – Another great way to train is to find a friend who may also be participating in the Deaf Run event (or get them to sign-up). This makes the training feel less like work more like a social outing.

• Make a Training Schedule – make-up a weekly schedule of times and days! When you can go out for a run – most importantly stick to your schedule!

 

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Week 1

Rest

1 miles

Rest

1 miles

Rest

2 miles

2 miles

Week 2

Rest

2 miles

Rest

2 miles

Rest

2 miles at pace

3 miles

Week 3

Rest

3 miles

Rest

3 miles

Rest

4 miles

3 miles

Week 4

Rest

3 miles

Rest

3 miles

Rest

3 miles at pace

3 miles

Week 5

Rest

3 miles

Rest

3 miles

Rest

4 miles

3 miles

Week 6

Rest

3 miles

Rest

3 miles

Rest

4 miles at pace

3 miles

• Footwear & clothing – Ensure you have the correct footwear and clothing when going out for a run. If you are intending on buying new footwear and/or clothing then make sure you speak to a speak to a footwear specialist at your local sports shop on what type might be the best for running.

• Eat well – If you are training hard you will no doubt feel hungrier more often. It is all good to make a schedule, buy the correct footwear and clothing and find a friend, but ensure you balance all that with a healthy diet – and your 5 fruits-a-day!

Injuries

If you have just started out in running, have been training for a few months or even if you are a running veteran, one thing that can affect us all regardless of our fitness or training is injury. This can occur at any given moment and strike us all by surprise, some cases are worse than others for instance a minor setback for few hours or a major setback which could genuinely affect weeks of training. The best way to overcome injuries is to be cautious at all times. However, should an injury still occur, you should be able to identify the source of the pain and take the best course of actions. However if further assistance is required, go see an injury specialist.

FAQ’s

How do I get started?

What should I wear?  What should I eat and drink?  How much training do I need to do?  How long will the race take me?  What happens on race day?   How do I get started?  To help guide you through the 2 mile route, simply follow the three-step checklist below to get off the mark:

Step 1 – Check that it’s safe for you to begin exercising. If you’ve not exercised for some time, have a check-up with your doctor before you begin.

Step 2 – Evaluate your fitness levels. You need to know where you are before you can progress – so sit down and honestly assess where your running and general fitness levels currently are.

Step 3 – Select a Training Plan. Trying to prepare for the Deaf Run without a training plan is like trying to find your way to a new town without a map and signposts. To take you on your journey to the Deaf Run 2015, you need to follow a structured training plan that is right for your fitness levels and will take you safely towards your 2 mile goal.

What should I wear?

To begin your training basic long-shorts and a t-shirt and/or a sweatshirt is pretty much all you need. However there are other options available such as a range of running-specific kit available to help keep you dry and will avoid any chafing problems. However the key aspect in terms of correct kit, runners should look at investing in appropriate footwear. It is certainly worth investing suitable footwear as  this will reduce the risk of feeling agitated during the run, as well as reducing the chance of an injury to occur.

What should I eat and drink?

Correct nutrition and hydration is an essential aspect, not only as part of your Deaf Run preparation and the race itself, but also as part of living a healthier lifestyle. As a runner, you need to be consuming plenty of ‘slow-release’ carbohydrate to provide you with energy – which means food choices such as pasta. Also, don’t neglect your fluid intake, because your fluid requirements will increase both for storing fuel in your muscles and because you will lose more fluid through sweating 

How long will the Deaf Run take me?

Up to a point where you feel comfortable, the more training that you are able to complete, the better. However you should always remember a significant part of training plan involves resting. Your training plan should consist of a careful blend of long runs, recovery sessions and faster-paced training as you build your  endurance.

How long will the Deaf Run take me?

Depending upon the weather conditions on the day and any unpredictable events that occur, your race may be faster or slower than your target time – so the finishing times may vary. At the start and finish lines, as well as at various points around the course, you will be provided with water bottles.