Training

Another very well organised half marathon - thoroughly deserves to be rated as the best major scale half marathon in the UK.
Stephen, 2009

Hyfforddiant

The Lloyds TSB Cardiff Half Marathon is a great distance goal for beginners and those looking to either bolster their stamina for shorter races or boost their endurance for a full 26.2 mile challenge down the road.

Seeking a personalised training programme? Check My ASICS. By registering, you can get your own online training logbook, information on diet and equipment, and a route mapping and measurement tool. You also get access to a forum that enables you to talk to other runners.

Basic training tips

• Find a training partner if possible - it will increase your motivation and safety whilst running
• Set yourself realistic and clear goals in terms of distance and time
• Build up your training programme gradually and include rest days in your schedule
• Always warm up, stretch and cool down - it’s vital to prevent injury
• If in doubt, seek medical advice before training - you should certainly do this if Cardiff is your first major race
• Eat and drink well - make sure you are hydrated and fuelled before, during and after long runs
• Wear suitably warm clothes (these should also be bright if running on the road)
• If illness or injury interrupts your training don’t try to play catch up - if you miss a month or more in the last 10 weeks before the race you may need to postpone your entry

Advanced training tips

For more tips visit: www.runnersworld.co.uk

Health advice

• Always warm up before exercising, especially before a long run.
• Make sure you’re wearing suitably warm clothing
• Make sure you’re well hydrated and take water and snacks if you’re out on a long run
• If you have a medical condition or if you’re in any doubt about your health, make sure you consult your doctor before you run.
• Never run when you have an illness or infection and once recovered build up your training gradually
• Do not run on an injury, even if it is healing, without consulting a doctor
• Don’t push yourself beyond your fitness limits. Stop running if you feel ill
• If you injure yourself whilst running do not try to continue. Seek medical advice

For more health advice please visit: www.runnersworld.co.uk

Safety advice

• See if you can run with a friend or a group - running groups operate in many areas and they know good, safe routes
• If you have to run alone choose a route where there will be other people around and vary the times you run
• When running at night always choose a well-lit path  
• Take a mobile phone and a small amount of money with you in case of emergencies
• Wear bright/reflective clothing so you can easily be seen, especially by traffic
• If you’re running on a road make sure you face towards oncoming traffic
• Headphones may distract you from your surroundings- put them in one ear if you really want to listen to music  
• Keep expensive watches and jewellery out of sight and use a secure pocket or bum bag to keep any valuable items safe

These tips are based on information provided by the Suzy Lamplugh trust (www.suzylamplugh.org), a charity specialising in personal safety education.

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