Race Day 2020

23 February

Tag archives for: Runners Need

Brighton Half Marathon: 2 Weeks To Go

Tapering Your Training

It’s time to start the all-important final aspect of your training: tapering.

Whilst it may seem counter-intuitive, tapering is essential to preventing injury before the big day, and ensuring you perform at your very best. So, try to keep your excitement under control, and resist the urge to train like mad, as the countdown begins!

What is tapering?

The taper period is when you reduce the intensity of your training as the half marathon approaches, to allow your body to properly recover and adjust. Each runner’s requirements will differ, and the person with whom you develop your training plan will help you plan the most effective taper period for your body.

Why is tapering important?

Tapering can dramatically reduce your risk of sustaining an injury during the race and prevent problems during your recovery period too.

During your taper period, your muscle glycogen levels return to their optimal level. Various enzymes, hormones and antioxidants, which are depleted during training, also return to their peak levels, and muscle and connective tissue is given chance to repair and strengthen in time for race day. Tapering also allows your immune system to improve dramatically after the strain of training.

The tapering period is also when your body will reap the benefits of training. The ways in which your performance improves through training are called ‘training adaptations’ and require a certain amount of rest to take place. This means that while you may not be working as hard during your taper, it’s an essential step towards being at your fittest and fastest by the time race day comes around.

Science for maximum performance

With your hard training done and your tapering period about to begin, there’s every chance you’re already keeping to a strict diet to ensure maximum performance – but have you considered how you’ll stay hydrated and energized during the race? Runners Need has a wide range of nutrition and hydration foods and supplements to keep your blood sugar levels at peak and prevent the dreaded flagging. Visit our in-store experts to find the on-the-go products guaranteed to help you power through!


Brighton Half Marathon: 6 Weeks to Go

Avoid injury with Runners Need

With the big day just six weeks away, nailing your half marathon training is essential to achieve your best performance effectively and painlessly! Scheduling in the right amount of hard training, easier runs and rest will ensure that your body is well prepared to power through the 13 miles. Our friends at Runners Need have put together a training guide to help you get the most from your last six weeks of training. Remember, though, this is only a guide, and you should always seek personalised training advice where possible.

Let’s start with the easy bit: every Monday, Thursday and Saturday for the last six weeks are rest days. It’s really important that you schedule in enough time for your body to recover, to ensure you don’t sustain any injuries and you are rested enough to perform at your best on race day.

Every Tuesday, you should do 40 minutes of easy running. This light exercise is intended to maintain your great results so far and keep your muscles moving, for an easy transition between hard training and rest days.

The first four Wednesdays of the six weeks leading up to the Brighton Half Marathon, you should do a 30-minute tempo run. A tempo run is one which is 25 to 30 seconds per mile quicker than your current race pace and improves speed and endurance in longer races like a half marathon. The last two Wednesdays (in our case, 13th and 20th February) should be rest days – this is your taper period.

Fridays and Sundays are where we alter the run types and lengths for maximum gain as the half marathon draws closer:

Fridays:

Week 1 (w/c 14th Jan) – 40 minutes interval running

Week 2 – 50 minutes interval running or cross training

Week 3 – 50 minutes interval running

Week 4 – 40 minutes interval running or cross training

Week 5 – 40 minutes interval running

Week 6 – 50 minutes easy running

Sundays:

Week 1 – Run 5 miles (8km)

Week 2 –Run 10 miles (16km)

Week 3 – Run 5 miles (8km)

Week 4 – Run 12 miles (19km)

Week 5 – Run 6 miles (10km) at race pace

Week 6 – Run the Brighton Half Marathon!

Following this training plan, or a similar one recommended for you, will ensure that your body is in the best possible condition for the race. From Runners Need, the very best of luck to everyone participating in the Brighton Half Marathon!


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December 24, 2018 at 6:00 am

Race news  |  The 2019 race

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How to prevent injuries in the lead up to race day

Avoid injury with Runners Need

 

With the countdown to Brighton Half Marathon officially underway, we’re sure many of you have already kicked off your training schedules to get yourselves race ready. However, it’s important to look after yourself during this intense time, and make sure you don’t sustain any injuries before the big day. That’s why we’ve teamed up with our partner Runners Need to bring you expert advice on avoiding injury to make sure you’re in great shape for 24th February.

First, though, bear in mind that every runner is different. We all have different injury thresholds, which means that the golden rule when training for the half marathon is to listen to your body. Being honest with yourself about your limits, and not forcing your body past them, will mean more effective training, a minimised risk of injury and, most of all, a happy and successful half marathon.

Before a run: preparation is everything

The importance of warming up before a run cannot be emphasised enough – but we’ll try anyway! Warming up is essential for reducing your risk of injury. It loosens up your muscles, gets your heart rate up and primes your body for exercise. Plus, starting with a warm-up jog prevents you from getting too tired on your run and stopping your run early, which can harm your motivation.

Strength training in the gym alongside running is critical to half marathon success, particularly targeting glutes, calves and hamstrings. It helps to prevent injury in these key areas by building up the muscle in your legs, therefore preparing them for endurance running. Building a strong core is also essential for running form, as it stabilises your upper body which improves your posture and speed.

During your run: be methodical

During your training runs is when listening to your body comes into play. Running injuries don’t suddenly appear: there are always warning signs (aches, pains, soreness) which you need to be careful not to ignore. It’s also important to remember that recovery days exist to allow your muscles time to repair, and over-training will only increase your risk of injury, so ensure you have – and stick to! – a training plan which includes enough recovery time.

In fact, a training plan is a cornerstone of effective half marathon training. Plans are entirely individual and depend on the runner’s current fitness level, running goal and time available. You should consult a running specialist to help you establish an attainable goal and develop a plan which will ensure you reach it without hurting yourself.

During your half marathon training, you should gradually increase your mileage to ensure you don’t put too much stress on your body before it’s ready – a sure way to get injured. Varying the pace and length of your runs will allow you to train for both speed and endurance leading up to the half marathon and will make sure you’re not putting too much consistent strain on your body. A great tip is to check out the profile of the course you’ll be running so you can prepare accordingly, such as if the course is particularly hilly. Luckily for you, the Brighton half marathon course is nice and flat!

A tapering period, in which you cut down on training as the half marathon approaches, can dramatically reduce your risk of injury on the day, and prevent problems during your recovery period. Every runner’s tapering period will differ in length and intensity, and the person with whom you develop your training plan will advise you on this. Tapering may seem counterintuitive, and many runners believe it will damage their performance, but your hard training should be done by this time. Tapering is a chance for the changes you’ve made to take effect: the ways in which you grow faster and fitter through training are called ‘training adaptations’, and actually take place during recovery. So, whilst you’re running less in your taper period, your body is still working hard to get you ready for race day.

After a session: don’t underestimate recovery

You must never forget to properly recover after every run. Recovery is as important to half marathon preparation as training is, and a necessary step to prevent injuries. Stretching to cool down after every run is a must, as is using rollers and massage kits to keep your circulation going and rid the body of toxins. Again, ensuring your training plan includes scheduled recovery days after hard or long sessions is key.

Peak performance from the ground up

Running in the right shoes is essential not only for preventing injuries, but for performing at your best and getting the most out of your training. Runners Need offers free gait analysis and shoe fittings with in-store experts, who will help match you with your perfect running shoe. You’ll also find the latest innovations in performance fabrics, high-tech gadgets and nutrition science, as well as advice born from experience to help you smash The Grand Brighton Half Marathon!


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October 9, 2018 at 2:14 pm

Race news  |  The 2019 race

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Win a night at The Grand Brighton, running shoes from Runner’s Need & more…

Win a night’s stay and afternoon tea for two at The Grand Brighton, plus gait analysis and a pair of running shoes from Runner’s Need!

Together with our race partners The Grand Brighton and Runner’s Need, we are offering anyone who enters the race before midnight on the 31st October the chance to win this amazing prize:

  • A night’s stay for two people at The Grand Brighton
  • Afternoon tea for two at The Grand Brighton
  • Gait analysis and expert shoe fitting from Runner’s Need
  • A pair of running shoes of your choice from Runner’s Need

To be in with a chance of winning this brilliant prize from our partners, simply enter the race before midnight on 31st October 2018.  Terms and conditions apply – please see below for details.

Terms & conditions
This prize entitles you to a one night stay for two in a Classic Double Room at The Grand Brighton, inclusive of breakfast and afternoon tea for two. The prize is available to redeem from Sunday – Thursday until 24th February 2019, exclusive of bank holidays and special occasion dates. Date restrictions may apply and are subject to availability. Other terms and conditions may apply.

The competition is open to anyone who entered the race from March – October 31st 2018.