A WOMEN’S ABSOLUTE BEGINNER’S GUIDE TO RUNNING FOR CHARITY

Ready to hit the ground running and sign up for a charity run? We all know how women kick –ass when running for charity! Here are the basics covered!

With Run for charity it is much easier than you think to get started and sign up for a charity run.

With our absolute beginners guide to running for charity you will soon be on your way, weather it’s a obstacle race for charity, marathon for charity or 10k for charity!

Trainers

To start your charity running you will need shoes specifically designed for running, not other sports such as tennis or workouts. Pop into a running store and let them know you have signed up to run for charity and they can recommend a suit able trainers, based on your running style, ability, any injuries you might have, and your running aims. Be sure to let them know your distance too – training for a 5k run for charity or 10k run for charity may have different requirements in the shoe department than training for a half marathon for charity or a marathon for charity and will be even different from those suitable for a obstacle race for charity. The second most important aspect of choosing trainers is opting for the pair you find most comfortable, so it is important to try on a few pairs. Most running shops will have a treadmill or let you skip around the shop.

Fundraising

Fundraising for your charity run can be a highly enjoyable activity. Our advice is to be creative and start early. There are so many fantastic ways to fundraise for your charity within your community. Social media is also a fantastic way to fundraise for charity and raise awareness very quickly. Check out the run for charity fundraising ideas section for a crash course and some brilliant fundraising ideas.

Sports bra

Just as important as what is on your feet, is what is holding you up when you embark on your run for charity training. Women will benefit from a proper sports bra while training for a charity run, so look out for one specifically for high-impact sports.

Your boobs move in a figure-of-eight motion as you train for your charity run, moving up and down as much as eight inches. That is far more movement and bounce than in a medium impact sport like cycling - so you will need a sports bra with properly supported seams to avoid damaging the ligaments that hold your breasts in place.

Can you still run for charity if you have a bigger bust?

Absolutely! But it’s even more important you get the proper support. Ensure you’re not just wearing into any old sports bra and find one specifically designed for your size so your charity running training is enjoyable.

These are generally designed with thicker, wider straps, so they don’t dig in.

I want to train on the road for my charity run but I’m too self-conscious?

You won’t be the first to feel a little bit awkward when you first start training to run for charity on the road- but be brave. Once you gain confidence you will not care about what people think, and your charity running training will become more relaxed and enjoyable. In the meantime, seek out sustainable sourced technical fabrics that are breathable and sweat-wicking, but also comfortable and as flattering as possible. Ask a friend to join you on your charity running training. The company of a fellow beginner charity runner will help you gain confidence

and make the process more enjoyable.

Getting started: training for your run for charity

Don’t sweat over how many miles you are covering at first when training for your run for charity: just focus on the time spent on your feet. You will soon find that you’re travelling further each time – that’s when to begin! Increasing the length of your run and thinking about mileage comes next. You are on your way to charity running royalty!

How fast should I be going exactly when training for my charity run?

If you’re new to charity running and have not run before it’s reasonable to expect to feel slightly out of breath. Try doing the talk test; to gauge if you’re going too fast. You should be able to hold a conversation when running; when you can strike that balance and run while chatting you’ve found your ideal pace.

Don’t worry if you can’t run for the whole time whilst training for your charity run, striking a walk/run balance is a great way to build up your fitness, instead simply focus on getting out there and moving.

I can’t face running outside - can I run on a treadmill instead?

Not enjoying the elements for whilst training for your run for charity. There are pros and cons of running in and outside, mostly down to personal preference. Treadmill can be a great alternative when training for your charity run, especially if the weather is unappealing and it’ a great way to easily track your distance and speed. Treadmills also offer a slightly more cushioned run reducing the risk of many common injuries that can occur when training to run for charity.

Now let’s turn to the great outdoors, running outside gives you a breath of fresh air and the sense of covering real ground, which can make you feel you’ve accomplished more, and therefore more likely to stick to your run for charity training schedule.

Stretching: what do I do - and is it really necessary?

In a nutshell: YES!  Before you begin your fun for charity training it is very important to warm up muscles before you get moving rather than stretching them outsold, which makes them more prone to injury. Mobilize your legs and joints before you go with dynamic stretches to warm-up and start slower rather than breaking straight into a sprint. Don’ forget to stretch again after your run for charity training, to minimize morning-after-the-day-before aches and pains.

Running for charity - So how much is this going to hurt, exactly?

At first, your legs may be sore in the hours or days after your first run for charity training session, but if you keep it up (and remember to stretch!) the soreness will subside relatively quickly. It is important to differentiate between pain and soreness - muscle stiffness is to be expected, acute pain can mean injury. If you are in serious pain you should speak to your GP. Make sure you look after yourself in the lead up to your charity running event.

Avoid the dreaded stitch

Now that the serious training for your run for charity has started – let’s avoid the STITCH!

·         Eat something light pre-run: nuts, oats and fruit will give you an energy boost without taking

    ·         too long to digest.

    ·         Warm up: start gradually to let your body adjust its temperature and              loosen up.

    ·         Breathe: easy to forget! Try to develop a rhythm and control your breath.

    ·         Maintain your posture: keep your head up, drop your shoulders and try           not to hunch - this

    ·         effects your breathing as well.

    ·         Relax: if you do feel a stitch coming on, tensing up will only make things        worse. Continue to

    ·         breathe deeply and keep a rhythm, slowing down your run if necessary.

    ·         If the pain continues, put your arm on the side of the stitch up, reaching        towards the sky. This

    ·         should help to stretch out the muscles.

I find hills challenging, can I avoid them?

Running up and down hills is a great way to improve leg strength whilst training for your charity run, but it is harder. Build up gradually to your run for charity, you will still be a winner if you have to walk up hill at the charity run, even experienced charity runners struggle with inclines.

How do I run safely on my own? In the dark?

Charity running training at night, especially on your own, can be a bit scary so make sure you tell someone which route you’re taking and roughly how long you expect to be. It’s always a good idea to carry your phone, identification, and some cash or card just in case you end up too far away from home. Stick to well-lit routes and wear high-viz clothing.

Keep going: health and nutrition

I’m running regularly: can I eat whenever I like?

A healthy balanced diet is key – you will really only need to make

specific changes to your diet if you begin charity running training for an endurance event such as a half marathon for charity or a marathon for charity .

Focus on complex crabs as well as protein (to rebuild muscles) and a good mix of fruit and veggies. A balanced diet will keep you feeling fit and fantastic all the way up until your charity run race day.

Can I run if I have weak joints?

You can! It’s important to get the OK to doing your charity run from your doctor first and then start slowly and buildup. Before starting a charity running program begin by walking for as little as 10 minutes a day. Both walking and running use similar muscle group so you can build up your muscles and protect your joints before moving onto the higher impact and going all  out on your charity run event day.

Charity running during and post-pregnancy

Running with a bump – what’s the deal?

If you’ve been training for your charity running  event for a while, then it’s generally fine to carry on when you are pregnant. Always seek medical advice at each stage.

Keeping active is important during pregnancy, but you do need to be aware of the changes in your body. Don’t push yourself to maintain your usual routine or reach more miles for your upcoming charity running event - and expect things to be a little harder than they were! Be sure to drink plenty of water, warm up your muscles and stretch to cool down - and do take breaks when you need them.

If you haven’t run before, pregnancy is definitely not the time to embark upon a major new charity running event. So if you were not a regular runner before, now’s probably not the time to start. Don’t though - walking in a charity event is a great alternative, as are other fundraising methods for your charity. Always discuss your run for charity exercise regime with your GP.

And what about post-pregnancy?

It is best to avoid strenuous charity running training sessions for at least six weeks after the birth of your baby. It can take a full six months for joints and muscles to return to normal after pregnancy, so don’t rush in: take it easy, and ease back into a schedule gently. Meanwhile, eat a well-balanced diet, keep hydrated, and listen to your body. You can always walk the charity run or do a reduced track due to the extra bundle you are carrying.

How about bringing along the buggy?

Running with a buggy during charity running sessions does change your workout slightly, so don’t be disappointed if you can’t run as much as you were before - but it is definitely doable. During your run for charity training with a buggy - your shoulders and arms will feel the increased pressure to begin with - join a buggy-running group to pick up tips,

and perhaps some new friends. Chatting while you train for your run for charity run will take your mind off the hard work.  If you expect to run with your buggy at your charity running event – make sure you check with the event organizer if it is allowed?

What age can children start running for charity?

It’s no secret kids are full of boundless energy and often want to be involved with whatever their parents are doing, especially their latest charity running event. Although children may run round playgrounds almost tirelessly, there is a huge between running in a charity run, rather than for fun. Generally if your child is above the age of three and showing an interest in running stick to short distances such as 100-400 metres and keep the program fun by playing tag or creating an obstacle course so your kids learn to charity running instead of thinking of it as a chore.  Many charity runs and obstacle races now have a dedicated children’s charity run that is specifically designed for the specified age groups – this provides a safe & fun atmosphere for children’s charity running. If you want your children involved in your charity run always ensure that you check the age limits and talk to the organizer if you have any queries.

Good luck! You’re one of us now, and charity runners stick together!