Your. Contact us. Marathon. Half Marathon. 10 Mile. Additional training 10K. Flexibility training. Cross-training. Resistance training.
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1 How to tra Tra plas The key to all tra s to start slowly ad work your way up. Our tra plas are a ude oly you kow your ow body ad kow what feels rht. The most mportat oal s to fsh the race oe pece ad ejoy t, so start slowly ad buld up. Maratho Addtoal tra 10 Mle Ru wll form the core of all your tra but t s also beefcal to corporate other types of ftess tra your proramme, so that you et to the fsh le the best possble shape. 10K Flexblty tra Flexblty tra s stretch at the ed of the tra sesso. Ths wll keep your muscles lo, supple ad jury-free. Cross-tra Cross-tra s the ame ve to other forms of tra (e.. cycl ad swmm) that complemet your ru tra. Ths ca be extremely beefcal as t allows your body to recover from a ru whlst stll provd tra beefts. chldrewthcacer.or.uk/maratho-tra Half Maratho chldrewthcacer.or.uk/half-maratho-tra chldrewthcacer.or.uk/10-mle-tra chldrewthcacer.or.uk/10k-tra 5K chldrewthcacer.or.uk/5k-tra Wth referece to all prevous paes ths Tra Pack, ether Chldre wth Cacer UK or realbuzz.com ca accept ay resposblty for death or jures caused by ay formato cotaed wth ths tra pack. All formato s provded ood fath. You should cosult your doctor before embark o ay proramme of physcal actvty. By us ths tra formato you aree to demfy, defed, ad hold us harmless from ad aast ay clams, actos, demads or other proceeds brouht aast us by a thrd party, to the extet that such clam, sut, acto or other proceed brouht aast us s based o or arses coecto wth your use of the pack, ay breach by you of these terms ad codtos or a clam that your use of the pack fres ay tellectual property rhts of ay thrd party or s lbellous or defamatory, or otherwse results jury or damae to ay thrd party. Your Resstace tra Resstace tra, or weht tra, s very useful to strethe all areas of the body, correct ay muscle mbalaces. Cotact us Fartlek Fartlek s a ru techque whereby ruers clude a varety of speeds wth each tra sesso. Ths s ot a techque for race day tself, but ca work well dur tra rus to buld up both your aerobc ad aaerobc ftess sports@chldrewthcacer.or.uk chldrewthcacer.or.uk Chldre wth #CwCMrMe #CwCLttleMss Chldre wth Cacer UK, 51 Great Ormod Street, Lodo WC1N 3JQ Mr. Me Lttle Mss Copyrht 2016 THOIP (a Saro compay). All rhts reserved. ru tra e d u Restered Charty No CWC_MrMeTraGude_DL_Leaflet_2016_AW.dd 1-3
2 Good Luck! Gett started Before start out, t s a ood dea to see your doctor for a medcal or health assessmet partcularly f you smoke, have ay pre-exst health codtos, hstory of dsease your famly, or potetal health codtos. Warm up ad cool dow Warm up... ca help reduce the chaces of ett a jury. Ths should be a teral part of your tra. Shoes ad cloth Cool dow... A par of ood qualty ru shoes s the most mportat purchase you wll make. Well-ftt ru shoes are a vestmet comfort, protecto ad jury preveto. s just as mportat. Oce your ru s complete, you should ease dow ad stretch out etly. Stretches should cover all the major muscle roups, partcularly the les ad back. Do remember to hold each stretch for secods. Whe purchas your ru cloth, the mportat th s that you feel comfortable what you wll be wear. Remember, please do t wear ayth ew o race day ayth you wear should be tred ad tested. Sett oals Whe start your tra, t s mportat to set yourself oals. Ths wll ve you someth to am for ad help wth your motvato. Why ot use our tra udes ad set yourself oals the lead up to the evet? Thak you Thak you for choos to ru for Chldre wth Cacer UK ad support the fht aast all chldhood cacers. Ths booklet cotas lots of helpful tra advce to support you the lead up to race day. Thak you from all the team as well as the chldre ad you people who wll beeft from your support. CWC_MrMeTraGude_DL_Leaflet_2016_AW.dd 4-6 Dets ad fluds As we all kow, a healthy ad balaced det s essetal for ood health. The key to ths s smple - everyth moderato, plus some extra carbohydrates f you re exercs. Whe you exercse, your body eeds extra water to keep you cool ad to replace the flud you lose persprato. Drk before, dur ad after tra. If you exercse whle dehydrated, your temperature ca rse quckly ad could cause heatstroke. Remember to keep alcohol to a mmum, as t wll cotrbute to dehydrato. Some people use sports drks (sotoc) whlst ru as these help to mata flud levels better. Sports drks usually cota flud, carbohydrates ad sodum. Remember to check whch drks wll be avalable o race day ad tra wth them to best smulate your race day experece.
3 Good Luck! Gett started Before start out, t s a ood dea to see your doctor for a medcal or health assessmet partcularly f you smoke, have ay pre-exst health codtos, hstory of dsease your famly, or potetal health codtos. Warm up ad cool dow Warm up... ca help reduce the chaces of ett a jury. Ths should be a teral part of your tra. Shoes ad cloth Cool dow... A par of ood qualty ru shoes s the most mportat purchase you wll make. Well-ftt ru shoes are a vestmet comfort, protecto ad jury preveto. s just as mportat. Oce your ru s complete, you should ease dow ad stretch out etly. Stretches should cover all the major muscle roups, partcularly the les ad back. Do remember to hold each stretch for secods. Whe purchas your ru cloth, the mportat th s that you feel comfortable what you wll be wear. Remember, please do t wear ayth ew o race day ayth you wear should be tred ad tested. Sett oals Whe start your tra, t s mportat to set yourself oals. Ths wll ve you someth to am for ad help wth your motvato. Why ot use our tra udes ad set yourself oals the lead up to the evet? Thak you Thak you for choos to ru for Chldre wth Cacer UK ad support the fht aast all chldhood cacers. Ths booklet cotas lots of helpful tra advce to support you the lead up to race day. Thak you from all the team as well as the chldre ad you people who wll beeft from your support. CWC_MrMeTraGude_DL_Leaflet_2016_AW.dd 4-6 Dets ad fluds As we all kow, a healthy ad balaced det s essetal for ood health. The key to ths s smple - everyth moderato, plus some extra carbohydrates f you re exercs. Whe you exercse, your body eeds extra water to keep you cool ad to replace the flud you lose persprato. Drk before, dur ad after tra. If you exercse whle dehydrated, your temperature ca rse quckly ad could cause heatstroke. Remember to keep alcohol to a mmum, as t wll cotrbute to dehydrato. Some people use sports drks (sotoc) whlst ru as these help to mata flud levels better. Sports drks usually cota flud, carbohydrates ad sodum. Remember to check whch drks wll be avalable o race day ad tra wth them to best smulate your race day experece.
4 Good Luck! Gett started Before start out, t s a ood dea to see your doctor for a medcal or health assessmet partcularly f you smoke, have ay pre-exst health codtos, hstory of dsease your famly, or potetal health codtos. Warm up ad cool dow Warm up... ca help reduce the chaces of ett a jury. Ths should be a teral part of your tra. Shoes ad cloth Cool dow... A par of ood qualty ru shoes s the most mportat purchase you wll make. Well-ftt ru shoes are a vestmet comfort, protecto ad jury preveto. s just as mportat. Oce your ru s complete, you should ease dow ad stretch out etly. Stretches should cover all the major muscle roups, partcularly the les ad back. Do remember to hold each stretch for secods. Whe purchas your ru cloth, the mportat th s that you feel comfortable what you wll be wear. Remember, please do t wear ayth ew o race day ayth you wear should be tred ad tested. Sett oals Whe start your tra, t s mportat to set yourself oals. Ths wll ve you someth to am for ad help wth your motvato. Why ot use our tra udes ad set yourself oals the lead up to the evet? Thak you Thak you for choos to ru for Chldre wth Cacer UK ad support the fht aast all chldhood cacers. Ths booklet cotas lots of helpful tra advce to support you the lead up to race day. Thak you from all the team as well as the chldre ad you people who wll beeft from your support. CWC_MrMeTraGude_DL_Leaflet_2016_AW.dd 4-6 Dets ad fluds As we all kow, a healthy ad balaced det s essetal for ood health. The key to ths s smple - everyth moderato, plus some extra carbohydrates f you re exercs. Whe you exercse, your body eeds extra water to keep you cool ad to replace the flud you lose persprato. Drk before, dur ad after tra. If you exercse whle dehydrated, your temperature ca rse quckly ad could cause heatstroke. Remember to keep alcohol to a mmum, as t wll cotrbute to dehydrato. Some people use sports drks (sotoc) whlst ru as these help to mata flud levels better. Sports drks usually cota flud, carbohydrates ad sodum. Remember to check whch drks wll be avalable o race day ad tra wth them to best smulate your race day experece.
5 How to tra Tra plas The key to all tra s to start slowly ad work your way up. Our tra plas are a ude oly you kow your ow body ad kow what feels rht. The most mportat oal s to fsh the race oe pece ad ejoy t, so start slowly ad buld up. Maratho Addtoal tra 10 Mle Ru wll form the core of all your tra but t s also beefcal to corporate other types of ftess tra your proramme, so that you et to the fsh le the best possble shape. 10K Flexblty tra Flexblty tra s stretch at the ed of the tra sesso. Ths wll keep your muscles lo, supple ad jury-free. Cross-tra Cross-tra s the ame ve to other forms of tra (e.. cycl ad swmm) that complemet your ru tra. Ths ca be extremely beefcal as t allows your body to recover from a ru whlst stll provd tra beefts. chldrewthcacer.or.uk/maratho-tra Half Maratho chldrewthcacer.or.uk/half-maratho-tra chldrewthcacer.or.uk/10-mle-tra chldrewthcacer.or.uk/10k-tra 5K chldrewthcacer.or.uk/5k-tra Wth referece to all prevous paes ths Tra Pack, ether Chldre wth Cacer UK or realbuzz.com ca accept ay resposblty for death or jures caused by ay formato cotaed wth ths tra pack. All formato s provded ood fath. You should cosult your doctor before embark o ay proramme of physcal actvty. By us ths tra formato you aree to demfy, defed, ad hold us harmless from ad aast ay clams, actos, demads or other proceeds brouht aast us by a thrd party, to the extet that such clam, sut, acto or other proceed brouht aast us s based o or arses coecto wth your use of the pack, ay breach by you of these terms ad codtos or a clam that your use of the pack fres ay tellectual property rhts of ay thrd party or s lbellous or defamatory, or otherwse results jury or damae to ay thrd party. Your Resstace tra Resstace tra, or weht tra, s very useful to strethe all areas of the body, correct ay muscle mbalaces. Cotact us Fartlek Fartlek s a ru techque whereby ruers clude a varety of speeds wth each tra sesso. Ths s ot a techque for race day tself, but ca work well dur tra rus to buld up both your aerobc ad aaerobc ftess sports@chldrewthcacer.or.uk chldrewthcacer.or.uk Chldre wth #CwCMrMe #CwCLttleMss Chldre wth Cacer UK, 51 Great Ormod Street, Lodo WC1N 3JQ Mr. Me Lttle Mss Copyrht 2016 THOIP (a Saro compay). All rhts reserved. ru tra e d u Restered Charty No CWC_MrMeTraGude_DL_Leaflet_2016_AW.dd 1-3
6 How to tra Tra plas The key to all tra s to start slowly ad work your way up. Our tra plas are a ude oly you kow your ow body ad kow what feels rht. The most mportat oal s to fsh the race oe pece ad ejoy t, so start slowly ad buld up. Maratho Addtoal tra 10 Mle Ru wll form the core of all your tra but t s also beefcal to corporate other types of ftess tra your proramme, so that you et to the fsh le the best possble shape. 10K Flexblty tra Flexblty tra s stretch at the ed of the tra sesso. Ths wll keep your muscles lo, supple ad jury-free. Cross-tra Cross-tra s the ame ve to other forms of tra (e.. cycl ad swmm) that complemet your ru tra. Ths ca be extremely beefcal as t allows your body to recover from a ru whlst stll provd tra beefts. chldrewthcacer.or.uk/maratho-tra Half Maratho chldrewthcacer.or.uk/half-maratho-tra chldrewthcacer.or.uk/10-mle-tra chldrewthcacer.or.uk/10k-tra 5K chldrewthcacer.or.uk/5k-tra Wth referece to all prevous paes ths Tra Pack, ether Chldre wth Cacer UK or realbuzz.com ca accept ay resposblty for death or jures caused by ay formato cotaed wth ths tra pack. All formato s provded ood fath. You should cosult your doctor before embark o ay proramme of physcal actvty. By us ths tra formato you aree to demfy, defed, ad hold us harmless from ad aast ay clams, actos, demads or other proceeds brouht aast us by a thrd party, to the extet that such clam, sut, acto or other proceed brouht aast us s based o or arses coecto wth your use of the pack, ay breach by you of these terms ad codtos or a clam that your use of the pack fres ay tellectual property rhts of ay thrd party or s lbellous or defamatory, or otherwse results jury or damae to ay thrd party. Your Resstace tra Resstace tra, or weht tra, s very useful to strethe all areas of the body, correct ay muscle mbalaces. Cotact us Fartlek Fartlek s a ru techque whereby ruers clude a varety of speeds wth each tra sesso. Ths s ot a techque for race day tself, but ca work well dur tra rus to buld up both your aerobc ad aaerobc ftess sports@chldrewthcacer.or.uk chldrewthcacer.or.uk Chldre wth #CwCMrMe #CwCLttleMss Chldre wth Cacer UK, 51 Great Ormod Street, Lodo WC1N 3JQ Mr. Me Lttle Mss Copyrht 2016 THOIP (a Saro compay). All rhts reserved. ru tra e d u Restered Charty No CWC_MrMeTraGude_DL_Leaflet_2016_AW.dd 1-3
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