Runner Training Tips

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Hastings Runners

Eamonn Martin's 10 tips for the Hastings Half Marathon.

1993 Hastings and London winner.

  • 1) Before commencing on a training schedule remember if you haven't exercised for a long while get clearance (a check up) from your doctor. Always progress your training gradually. Don't be too adventurous on your early training runs – nearly everyone does and ends up with stiff muscles, very tired and disillusioned! Take it steady!

  • 2) Training shoes are the most important item of kit. It is important to have shoes that are going to help you in your running. Every stride you take when running exerts a load three times your body weight through your feet and you only have your shoes to protect you! If you are not sure what shoes to choose then visit your local specialist running store. (It is always a good tip to take your old running/walking shoes with you for them to inspect the heel/sole wear pattern.

  • 3) Run for time rather than distance! The thinking behind this is that if you run a set distance or course human nature tries to beat the previous time for that course, introducing an unnecessary racing element into your training! This does not happen if you run for time, plus it is easier to add on minutes to a run rather than miles!

  • 4) Try to plan the times that you run so that they fit into your weekly lifestyle. This way you are far more likely to be consistent in your training and won't feel stressed up because you are missing a run.

  • 5) Be progressive with your training. That is, you want to improve and do more but sometimes you have to stabilise for a couple of weeks before you are able to undergo the next advance. This also allows the body time to adapt to the new workload.

  • 6) Don't be afraid to walk during your training. Walking can act as a recovery and actually help you in your overall training. After a couple of minutes of walking you will probably feel recovered and ready to run again. Also, my visit to the Hastings area it reminded me of how hilly it is. To the novice this can be very off-putting when going for a run. If you find hills hard to run up then walk! (or combine walking and running).

  • 7) If possible, try to find someone to run with who is of similar ability. You will find it very rewarding and time will pass much quicker. Remember also that you should be able to talk while you are running, otherwise you are going too fast.

  • 8) Remember it is important to get into the practice of drinking liquids during your normal day to keep yourself hydrated. Fruit juices, diluted drinks and water are recommended. Also, a small drink before you run will help. Experimenting will tell you how much and how soon before a run you can drink. Don't forget in the latter part of your preparation it will be March and the temperatures could possibly be warm (a pleasant spring temperature), which will necessitate fluid intake. It is still possible to dehydrate in cold weather, especially with plenty of clothing on to keep out the elements.

  • 9) Remember to dress properly for the conditions of the day! A cold day requires more clothing and possibly a pair of gloves or hat. On a warmer day you can dispense with some of the clothing – remember it is very uncomfortable running on a warm day in too much clothing. It is also a myth that you lose more weight like this – all you lose is fluid that goes straight back in the system when you next drink!

  • 10) 2 Days before Race
    Ensure that you check all your kit. Clothing should be washed and clean, not new! Under no circumstances must you wear new shoes on the day of the race! The ones that have got you through your training will be perfectly adequate. All your training is now done and it is time to ensure that you have everything ready for the big day, no last minute panic. Race Day
    Don't panic – go off at your own pace. It is better to be conservative early on. Drink fluids, which you should have experimented with by now, but little and often is the best method of drinking.


    Above all else, take in the atmosphere and enjoy your day!

    HALF MARATHON BEGINNERS' TRAINING PROGRAMME - devised by Race Director Eric Hardwick

    Week One (Friday 11th to Thursday 17th January):
    Top tip; "Having checked with your doctor that you're fit to run, a good, comfortable pair of shoes is essential. Remember when out training you can mix running and walking and it is important that you enjoy training and the race. Do not get out of bed in bad weather and put yourself at risk. You can always do some gym work instead or the odd variation in your training should not be a problem. Eat well, plenty of healthy fruit and veg."
    Friday - 25 minutes jog/walk
    Saturday - Rest
    Sunday - 35 minutes jog/walk
    Monday - Rest
    Tuesday - 40 minutes jog/walk
    Wednesday - Rest
    Thursday - 35 minutes jog/walk.

    Week Two (Friday 18th to Thursday 24th January):
    Friday - Rest
    Saturday - Rest or 45 minute walk
    Sunday - 50 minute jog/walk
    Monday - Rest
    Tuesday - 20 minute run
    Wednesday - Rest
    Thursday - 50 minute jog/walk.

    Week Three (Friday 25th to Thursday 31st January):
    Top tip; "Having established a pattern of exercising and resting we trust that you are beginning to feel fitter and a lot happier about the challenge ahead on March 14. Bear in mind if you are training in the dark to wear reflective clothing and make sure you are seen by motorists. Do not run Queensway at night and always make sure you can talk when running."
    Friday - Rest
    Saturday - Rest or optional 60 minute walk
    Sunday - 70 minute jog/walk
    Monday - Rest
    Tuesday - 20 minute run
    Wednesday - Rest
    Thursday - 50 minute jog/walk.

    Week Four (Friday 1st to Thursday 7th February):
    Friday - Rest
    Saturday - Rest or optional 60 minute walk
    Sunday - 80 minute jog/walk
    Monday - Rest
    Tuesday - 30 minute run
    Wednesday - Rest
    Thursday - 60 minute jog/walk.

    Week Five (Friday 8th to Thursday 14th February):
    Top tip; "The confidence is probably oozing from you by now and you are getting frustrated on your rest days, wanting to do more and more. Beware of getting over-confident as this can often lead to injuries. Be patient with injuries and do not try to get back to where you were too quickly. Warming up is important, especially in cold weather to avoid strains and pulled muscles."
    Friday - Rest
    Saturday - Rest or optional 60 minute walk
    Sunday - 90 minute jog/walk
    Monday - Rest
    Tuesday - 40 minute run
    Wednesday - Rest
    Thursday - 60 minute jog/walk.

    Week Six (Friday 15th to Thursday 21th February):
    Friday - Rest
    Saturday - Rest or optional 60 minute walk
    Sunday - 90 minute jog/walk
    Monday - Rest
    Tuesday - 45 minute run
    Wednesday - Rest
    Thursday - 60 minute jog/walk.

    Week Seven (Friday 22nd to Thursday 28th February):
    Top tip; "You may be wondering when you are going to run the 13.1 mile route of the Hastings Half Marathon - well the answer is not until race day. By all means, as part of your own training run part of the course and certainly get familiar with the route but it is not essential to run the distance beforehand. You will have a lot of support on the day to help carry you round. Prepare your food and drink intake for race day now."
    Friday - Rest
    Saturday - Rest or optional 60 minute walk
    Sunday - 80 minute run (with walk breaks if necessary)
    Monday - Rest
    Tuesday - 30 minute slightly faster run
    Wednesday - Rest
    Thursday - 60 minute jog/walk.

    Week Eight (Friday 29th to Thursday 6th March):
    Friday - Rest
    Saturday - Rest or optional 60 minute walk
    Sunday - 100 minute run (with walk breaks if necessary)
    Monday - Rest
    Tuesday - 40 minute slightly faster run
    Wednesday - Rest
    Thursday - 60 minute run.

    Week Nine (Friday 7th March until Thursday 13th March):
    Top Tip; "With just over a week to go now the important thing is to take care of yourself and not push too hard. Do your final training comfortably and sensibly and you will be okay on the day. It is common among runners leading up to the event to get a little paranoiac so don't worry if you avoid people with colds, lifting heavy loads and doing too many odd jobs and DIY - this is quite normal.
    "If you have not been in a routine of running on Sunday or other mornings, try to have a trial of getting up in time for a light breakfast and relaxation before a 10.30am start. Make sure your body can adapt and do not drink too much before running. On the day it will be best to have a little to drink at each of the three mile interval drink stations."
    Friday - Rest
    Saturday 6th - Rest or optional 60 minute walk
    Sunday - 100 minute run (with walk breaks if necessary)
    Monday - Rest
    Tuesday - 50 minute slightly faster run
    Wednesday - Rest
    Thursday - 40 minute jog/walk
    Friday - Rest
    Saturday - Take it easy, the hard work is done. But keep busy, embark on a walk or swim perhaps and consume a good meal the night before.

    Momentum Sports Online Coaching

    Momentum Sports offer online coaching from qualified UK:Athletics coaches to help you prepare for your running events. 10% of your subscription will be donated to the Hastings Lions Club to help them with their charitable work - just tell us that this is where you heard about us when you register.

    Please visit Momentum Sports Online Coaching for more information.

    HASTINGS RUNNERS

    Hastings Runners is a friendly running club for adult runners of all abilities and experience. So we are happy for both fast runners and complete novices to join us. During the winter months members run Monday to Friday at 6.30pm from Horntye Sports Complex (off-road country runs Tuesdays in summer months) Sunday 8am regularly from Sandrock carpark. All our coaches are qualified and on the majority of runs there are a number of coaches to take different ability groups. Hastings Runners always welcomes new members. Why don't you come one evening and really get into the rhythm of training for the best half marathon in the country.
    Our website is:     www.hastingsrunners.org.uk

    Updated 28/01/2008