Are you taking part in the event this summer?
As women do their bit to unite against cancer we have the tips that will see you through the 10k or 5k Race For Life run.
Cancer Research UK is urging all women to stand together and unite against cancer this summer by signing up to take part in the 20th anniversary of Race for Life, in partnership with Tesco.
Women can take on cancer at Race for Life by walking, running or jogging at 5k events throughout the UK. Those wanting a bigger challenge can take on the 10k routes or sign up to the new Race for Life event Pretty Muddy, a 5k obstacle course where women can climb, jog and walk all over cancer.
Here, Race for Life’s Official Fitness Expert, Lucy Wyndham-Read, shares her five top tips to help you prepare for your Race for Life:
Tip One: It’s not all about running
The mistake that most beginners to running make is only running in their training. But one of the best ways to improve your running is to spend just four minutes doing some specially designed exercises that help engage all the key areas that runners use: the legs, arms and core. These exercises will actually make running feel easier!
The Running Four Minute Race for Life Workout is the perfect way to help get you ready for your race day. It helps to build up your fitness levels, so you don’t feel out of puff, it also helps your flexibility so you feel relaxed and loose when you run and you find you can even run a little faster and a lot further. Follow this workout and see how quickly your running improves.
Tip Two: Mix it up
Running is easier than most people think and the most common mistake is trying to run too fast and too far when you start. Take it easy and just relax into your run, then you will find your pace. To start with, mix it up with minutes of walking and minutes of running – each time you train, you will find you do less walking and more running. So start off by focusing on the minutes you run rather than the miles.
Tip Three: Take the gossip test
A simple way to gauge if you are running too fast or too slowly is to imagine you are running with your girlfriend; if you are able to have a full conversation about all the latest gossip then you’re not training hard enough and you can pick up your speed slightly. Yet if you find yourself unable to even talk and react to the latest hot gossip then you need to slow down! So, if you’re running at the right pace, you should be able to easily make a quick comment (but not a full chat!).
Tip Four: Make sure you have your essentials
The most important thing a girl needs in her fitness capsule wardrobe is a good pair of trainers. You don’t need to spend a fortune, just find a good pair that have good cushion in the heel, fit well and are comfortable. It is worth visiting a good sports shop as the staff will be able to advise you on the best pair for you.
The next essential bit of equipment for us girls is a good sports bra! As tempting as it is to buy a cheap one, it is always worth buying one that does the job properly and keeps your assets firmly in place. A good way to test this is do my “Star Bra Test”: once it is on, do a few star jumps and if they wiggle and wobble all over the place it has failed. If they stay firmly in place, it has passed the test and that’s the one for you. The rest of your outfit can simply be leggings t-shirts and sweat shirts.
Tip Five: Be safe
Even on a cloudy day don’t be fooled and make sure you slap on that sunscreen as those rays can still get through and it also keeps our skin nicely moisturised. If possible, avoid summer training from 11am-3pm when the sun is particularly strong, so you should either become an early bird or a ‘pm panther’. It’s also important to keep fully hydrated and always take a bottle with you on your run. Better still, two small bottles can double up as hand weights!
When you’re running, have something bright and reflective so that you can be clearly seen – plus, the brighter your workout gear, the more likely you are to wear it. Always run with a friend or take you phone so you are never alone and mix up your routine so that you’re not training in the same place at the same time.
And don’t forget to fundraise!
Over the past 20 years, more than 7 million women have taken part in Cancer Research UK’s Race for Life, raising over £526 million to fund the charity’s life-saving work. But it does not stop there. In 2014 Cancer Research UK hopes that Race for Life will raise £50 million so that it can keep on fighting until cures for all 200 types of cancer are found.
Run, walk, dance, enter raceforlife.org.
Tagged in Cancer Research UK fitness tips