Shocking, but true; if you want to run the Comrades, you have to commit to the 2013 Comrades Up Run as soon as this week. Entries opened on Saturday, 1 September and will close on 30 November or 18 000 entries, whichever comes first.
Tell everyone you have entered the race already, that is just the extra commitment you need. Follow the training programme provided and we'll help you get to the finish line. The discipline of sticking to a training programme is a technique that needs to be learnt early on. To gain full benefit from this programme and increased your chance of success, follow the day to day activities closely and avoid the pressure to make an exception, which then develops into a bad habit.
September programme
It is important to focus on running each training run and race well within yourself. This is the time to get to know how fast you can run and for how long you can keep it up for. The advice is to finish each run with a little bit in reserve. Get used to running in all types of weather; Comrades is never postponed because of the weather.
Start timing your runs and calculate your average time per kilometre. In order to increase running time and distance, adopt a run/walk strategy. A tried and tested method is to take a three-minute recovery walk after every 45 minutes of running. Don't feel bad to walk - in order to finish a long race, you should have planned recovery walks.
Never try to run for as long as possible before you start walking. This way you will push your body to a point of no return and you will not be able to recover and continue for very long. You will only move progressively slower and slower, until you are forced to eventually stop. The only way to complete a long run is to break it down into smaller, shorter distances and have planned recovery walks in between.
Try to run at a pace of six minutes per kilometre for 45 minutes, this will enable you to run 7.5km and then walk for three minutes.
When you walk, walk at a brisk pace, never stop or stand still. In races run through water points; grab a drink and run on. Don't get into a habit of wasting time at water points. Stick to the formula: Run 45 minutes at six minutes per kilometre and then walk three minutes. Using this method will have you feel fresher towards the second half of the race and able to keep moving at a good average pace for much longer.
Second month's training programme
You will immediately notice the training distances increasing a little, but manage this by following the run/walk strategy as described above. If you follow the training programme, you will easily achieve the two objectives for the month.
In September, there will be two well-organised races in Mossel Bay that you can use to achieve these goals: The Hartenbos Spar Spring run - 15km is on 15 September, and the PetroSA - 21km is on 29 September.
Those of you that have never run races like these, should contact Francois Swanepoel and we'll run these races together as a group. Don't worry - just do the training and you will be able to do it.
Objectives for the September training:
* To run a 15km road race in less than 97mins.
* Complete a first half marathon in under two hours 30 mins.
More tasks for September
· Start by getting the correct running shoes to fit your gait/style of running. This is very important as the training distances start increasing. The correct shoes will prevent injury and make running more enjoyable.
· Get a good running watch, at least a good stopwatch or one with a GPS to assist with running speed and accurate distance.
· Start training in the gym. Get good advice with regards to a proper strength training programme to suit individual needs - you will really feel the benefits as Comrades 2013 is an up-run.
· Join a running club and participate in their scheduled events.
· Visit www.comrades.com and enter online
Should you have any further questions, feel free to contact Francois Swanepoel on (044) 690 5036 or 083 267 5177 or fs.biokinetics@gmail.com
Running your very first Comrades Marathon is within easy grasp, with the help of Mossel Bay Biokineticist Francois Swanepoel, who is offering free training, tips and group runs at local events.
