Training tips to keep the 'fun' in Run4Fun

This year’s Run4Fun is fast approaching, and although the theme of the 2010 charity event is emergency services - race organisers are keen to ensure there are more people dressed up as paramedics than those requiring medical attention!

The annual 2.5 mile Colchester fun run, organised by Birkett Long solicitors, takes place on the evening of Thursday 9 September to raise money for The Mayor of Colchester’s chosen charities.

With less than two weeks to go, Birkett Long has drafted in Dan Thompson from Colchester Boot Camps, one of the Run4Fun sponsors, to issue some last minute training tips.

Jennie Skingsley, Run4Fun Coordinator at Birkett Long, said: “We really like to emphasise the fun element of Run4Fun, and that includes making sure everyone stays safe on the day. It doesn’t matter whether you walk or run the race, it is still important to warm up properly before you set off. Especially as we accept entries right up until the start of the race, so some people may not have had the chance to fit in any training beforehand.

“On the night, Dan from Colchester Boot Camps will put us all through our paces before we set off, and he has even been practising the warm-up routine in advance with Colchester United FC mascot Eddie the Eagle, who is taking part this year.”

For those who have already entered, or are planning to enter this year, it is not too late to fit in some last minute training - especially as there are prizes for the fastest male, female and team of four. Boys and girls 12 and under will also receive prizes for first, second or third place.

Colchester Boot Camps is offering free running training for all Run4Fun participants up until the race day. The sessions take place on a Tuesday and Thursday between 7pm and 8pm at St Helena School, Sheepen Road, Colchester. For more information visit www.colchesterbootcamps.co.uk

Boot Camp Dan’s has also compiled some top tips for those taking part in last minute training preparation: 

1) Drink plenty of water 
Water is great, make this your mantra and you can’t go wrong as a new runner. Have a pint of water when you get up to start the day, and drink little but often throughout the day. Use the pee test to gauge how hydrated you are! If your urine is dark you’re dehydrated so drink more. If it is pale, clear and odourless you are drinking enough. Take a big bottle of water to work with you to remind yourself to keep hydrated.

2) Don’t run with a hangover! 
Alcohol can raise your blood pressure and dehydrates you, both of which can lead to heart problems if you try to ‘run off’ a hangover. You don’t have to turn teetotal, just drink in moderation and don’t drink straight after a race when your body hasn’t had a chance to rehydrate properly.

3) Find your training time of the day 
Some people say the best time of day to train is the evening when your body has had a chance to warm up and your joints are at their most flexible.
However, if you’re always knackered and starving after a hard days work, you may be the type of person who would find a morning training session the best bet. You may not fancy getting up at 6.30am but remember morning runs will give your metabolism a buzz that will last all day. 

4) Grab a Bottle 
You can get all sorts of rucksacks and running belts to carry water bottles in, so take your pick and make sure you take fluids with you. Make sure you can run comfortably with your water bottle. If you don’t take fluids with you, make sure you know where you can go along the route to replenish. Sadly this does not include public houses, as alcohol will only dehydrate you more!

5) Comfy shoes 
Make sure you try before you buy when it comes to purchasing trainers. It is perfectly acceptable to try running along the shop corridor to feel how the trainer fits you! Many shops now have trainer experts who can assess whether the trainers are right for you.
Make sure you allow for a thumb’s width between the tips of the trainer and your biggest toe, otherwise your toenails will hit the trainer as you run - resulting in black toenails! 

6) Rest when you’re ill 
Don’t struggle out for a run when you are feeling blue, especially if you’ve got a fever. This could increase your risk of dehydration, heatstroke and even heart failure. Your body needs to reserve its energy for fighting off the infection, so don’t stress it by exercising. Wait until you’re fully recovered before going running again.

7) Be bright 
Making yourself visible to passing traffic is the secret to staying alive when you are out running. Wear light-reflective clothing, as wearing dark clothes makes you more difficult to see. You can buy reflective strips from most running shops or sports shops.

Run4Fun is £10 to enter for runners over 16. 16s and under can enter for £5. There’s a 10 per cent discount for teams of 10 people or more. To enter email [email protected] or visit www.birkettlong.co.uk/run4fun for more information.

You can also follow Run4Fun on Twitter@BLRun4Fun or become a fan of Run4Fun on Facebook.