Beginners

NEXT BEGINNERS NIGHT - TUES Sept 2nd email james@farehamcrusaders.co.uk for more info. Absolute Beginners - What you'll need to start running: Running is one of the least expensive sports you can possibly start up in, but there are a few things you will need to have and to bear in mind before you start: (If you have never exercised regularly before, or if you are unsure, it is always adviseable to visit your GP, and get the OK to start running. For most people this will be routine and it needn't be anything to worry about.) * Buy a good pair of running shoes. These are mildly different from the shoes that you use to cross train or play football in. A good pair of running shoes will be tailored to your foot and help support you when you run. Typically, good quality running shoes should cost between £40-£70, and should last 500 miles of running. Visit Alexandra Sports in North End, Portsmouth for expert advice. (a 10% discount is available through their store for all running club members on production of a club vest.) * A positive mindset. If you are starting running from scratch, a strong mindset is key. Running should be fun and enjoyable, but there will be times that it is tough. In the beginning, always try and train for time rather than distance. Start off slowly and don't push yourself to far out of your comfort zone. Listen to your body, and always stretch after exercise. * Invest in comfortable running kit. Stay away from Cotton T shirts, and buy comfortable, lightweight running tops, that will help keep you cool and dry when training. A simple wrist stopwatch is also advised so you can keep time of your runs. Also consider bright kit, gloves and a beanie hat for running during the colder months. RACE TIPS FOR BEGINNERS If you're new to running races it can be a daunting prospect, so here are some tips to help prepare you for first one. (The following tips are taken from a survey of runners, ranging from marathon runners to plodders, we hope you find them useful).
Get plenty of sleep the night before. You'll need all the energy you can get! Make a check-list & pack the night before. Arrive in plently of time, parking can be horrendous. You don't want to miss it the start after all that training. Pack a binliner! Weather can be unpredictable, wearing it before the race can keep you warm. Always fill out relevant medical & personal info on the back of your number before pinning it on. Double knot your laces....obvious but easily forgotten! Don't wear brand new kit on the day. Comfortable kit you know you can run in without difficuly. Any new kit shoudl be washed at least once. Tape or vaseline your sensitive areas(!). You only need to learn this lesson the hard way once!	Check list	Familiarsie yourself with race start & finish points. Agree points with your spectators for waving etc... If you aren't looking to break any records...start near the back. You won't be trampled by speed-freaks, & you'll get much more enjoyment from those matching your ability. Say 'Thank you' to marshalls around the course. They give up their time for free, and for all races events would be simply impossible without them. Use water stations wisely, grab from the back left. Most people are right handed, so you'll avoid the crowd. Smile at cameras along the way. You may see the picture on-line later, better to smile. Dont stop dead at the Finish Line. There may be a lot of people coming in behind you, avoid getting trampled on. Keep warm when you finish. Change your top, keep drinking, eat a sports bar or fruit for energy & make sure you stretch out.
	Race Pack Race number Kit Safety pins Water A warm up top Vaseline Sports drink Energy snack Stop Watch Running Shoes
Lastly.....ENJOY IT! Races are supposed to be fun events and most are organised for the people by the people.....so have a good time!

NEXT BEGINNERS NIGHT - TUES Sept 2nd

email james@farehamcrusaders.co.uk for more info.

Absolute Beginners - What you'll need to start running:

Running is one of the least expensive sports you can possibly start up in, but there are a few things you will need to have and to bear in mind before you start:

(If you have never exercised regularly before, or if you are unsure, it is always adviseable to visit your GP, and get the OK to start running. For most people this will be routine and it needn't be anything to worry about.)

* Buy a good pair of running shoes. These are mildly different from the shoes that you use to cross train or play football in. A good pair of running shoes will be tailored to your foot and help support you when you run. Typically, good quality running shoes should cost between £40-£70, and should last 500 miles of running. Visit Alexandra Sports in North End, Portsmouth for expert advice. (a 10% discount is available through their store for all running club members on production of a club vest.)

* A positive mindset. If you are starting running from scratch, a strong mindset is key. Running should be fun and enjoyable, but there will be times that it is tough. In the beginning, always try and train for time rather than distance. Start off slowly and don't push yourself to far out of your comfort zone. Listen to your body, and always stretch after exercise.

* Invest in comfortable running kit. Stay away from Cotton T shirts, and buy comfortable, lightweight running tops, that will help keep you cool and dry when training. A simple wrist stopwatch is also advised so you can keep time of your runs. Also consider bright kit, gloves and a beanie hat for running during the colder months.

RACE TIPS FOR BEGINNERS

If you're new to running races it can be a daunting prospect, so here are some tips to help prepare you for first one.

(The following tips are taken from a survey of runners, ranging from marathon runners to plodders, we hope you find them useful).

Get plenty of sleep the night before. You'll need all the energy you can get!

Make a check-list & pack the night before.

Arrive in plently of time, parking can be horrendous. You don't want to miss it the start after all that training.

Pack a binliner! Weather can be unpredictable, wearing it before the race can keep you warm.

Always fill out relevant medical & personal info on the back of your number before pinning it on.

Double knot your laces....obvious but easily forgotten!

Don't wear brand new kit on the day. Comfortable kit you know you can run in without difficuly. Any new kit shoudl be washed at least once.

Tape or vaseline your sensitive areas(!). You only need to learn this lesson the hard way once!

Check list

Familiarsie yourself with race start & finish points. Agree points with your spectators for waving etc...

If you aren't looking to break any records...start near the back. You won't be trampled by speed-freaks, & you'll get much more enjoyment from those matching your ability.

Say 'Thank you' to marshalls around the course. They give up their time for free, and for all races events would be simply impossible without them.

Use water stations wisely, grab from the back left. Most people are right handed, so you'll avoid the crowd.

Smile at cameras along the way. You may see the picture on-line later, better to smile.

Dont stop dead at the Finish Line. There may be a lot of people coming in behind you, avoid getting trampled on.

Keep warm when you finish. Change your top, keep drinking, eat a sports bar or fruit for energy & make sure you stretch out.

Race Pack
Race number
Kit
Safety pins
Water
A warm up top
Vaseline
Sports drink
Energy snack
Stop Watch
Running Shoes

Lastly.....ENJOY IT!

Races are supposed to be fun events and most are organised for the people by the people.....so have a good time!