{"id":5786,"date":"2017-07-05T11:23:10","date_gmt":"2017-07-05T05:53:10","guid":{"rendered":"https:\/\/www.goheritagerun.com\/?page_id=5786"},"modified":"2017-07-24T22:40:16","modified_gmt":"2017-07-24T17:10:16","slug":"running-basics","status":"publish","type":"page","link":"https:\/\/www.goheritagerun.com\/running-basics\/","title":{"rendered":"Running Basics"},"content":{"rendered":"\t\t
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<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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RUNNING BASICS<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\"running-basics-training-plans-ghr\"<\/a><\/figure>

These week-by-week running plans help you achieve your distance running objectives at the event you are training for. <\/p><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t5K Training Plan<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t

Absolutely new to running? Use this 8-week plan<\/a> to train for your very first 5K. Note that the plan has rest days \u00a0too – give your body a well-deserved break on those days!\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t10K Training Plan<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t

Absolutely new to running? Use this 8-week plan<\/a> to train for your very first 10K. Note that the plan has rest days and cross-training days too. Beginner runners often make the mistake of running every day – don’t be that runner!\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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Training for a Half Marathon requires a basic level of fitness – this twelve week plan<\/a>\u00a0aimed at beginner runners will get you there! There are rest days and cross-training days – follow them too so that you’re well-trained, rested and stay injury-free during your training.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\"running-basics-strength-training-ghr\"<\/figure>

When training for a 10K or a longer distance, do ensure your regimen incorporates strength training - this will make you a fitter, more efficient runner. <\/p><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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These exercises<\/a>, compiled by Runner’s World will strengthen muscles around your \u00a0shoulders, core, lower back and glutes. \u00a0\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tThe 7 Minute Workout<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t

Read about the very popular 7 Minute workout\u00a0here<\/a>\u00a0or download an Android or iOS app here <\/a>and here<\/a>. Perform these exercises on your Rest and Cross-Training days.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\"running-basics-Warm-up-cool-down\"<\/figure>

Your body takes a while to get \"into the zone\" - warm-up before and cool down right after a run to ensure you get the most out of your run, and to stay injury-free. <\/p><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tDynamic Stretching Before a Run<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t

Runner’s World has compiled a set of stretches<\/a> you can do before your training runs. The emphasis is on dynamic stretching<\/em> – which scientific studies have shown to have a positive impact on your running.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tCooling Down After a Run<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t

The length of your cool down depends on how fast and how long you’ve run for. Walk a while to cool down and then perform these static stretches<\/a> to end your workout.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Running is one of the easiest sports\/fitness regimes to start. However, if you want to continue running for a long time, it is important to run well.\u00a0As you get started, do structure your training regimen so you stay fit and injury-free while working towards your running goals.

Training plans:<\/strong> Just like any new hobby or sport, practice makes perfect. Training plans are prepared keeping in mind your prior running expertise, your target distance and your target finish time. They then list distances you should be running week-on-week in the lead-up to the event and also mark out days for recovery and other light workouts.

Strength Training: <\/strong> Strength training exercises work on all the muscle groups you will use during your runs. If you’re training for a 10K or Half Marathon, incorporate these into your training plans – especially on days when you aren’t running.

Warm-ups & Cool Downs:<\/strong> Spend a few minutes stretching before and after your run – you will feel more fluid during your run and it should help you stay injury-free.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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GO HERITAGE RUNS BASICS<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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