Beginner Running Information - Mental Health Foundation
MarathonBeginnerTraining Planrealbuzz.comBeginner running informationand day-by-day training plan
Marathon BeginnerTraining PlanContents3Structuring your sessionsWarm-upIntroductionMobilityBefore you begin . . .Main sessionSafety firstCool-downHealth-status safety checklistFlexibilityThe marathon1Getting started4Flexibility trainingWhat gear do I need?Cross-trainingShoesResistance trainingSocksShorts and tightsTopsGlovesAdditional training5Beginner MarathonTraining PlanHatsPlan notesSports brasSchedule 1: building up to the mainmarathon schedule2Principles of trainingSchedule 2: marathon trainingConclusionrealbuzz.com2
Marathon BeginnerTraining PlanIntroductionBefore you begin . . .From beginning your training, to lining up at the start and finishing, preparing for and running in the marathonis a fantastic experience that you will never forget. This beginner’s training plan focuses on everything youneed to get started, sensible precautions to take and it also contains a week-by-week structured plan that willconvert you from complete beginner to a fitter, healthier, successful marathon runner. However, before youdon your trainers and start that first training session, take a little time out to check a few safety considerationsbefore you begin.Safety firstTo start with, it is vitally important to ensure that it is safe for you to begin an exercise programme.Completethe safety checklist below and if you answer YES to one or more questions, or alternatively, if you are at all concerned about starting training, then make an appointment with your doctor for a check-up before you start.Health-status safety checklist1Are you aged over 30 and/or have not exercised for some time? Y/N2Do you suffer from any medical conditions?Y/N3Are you a smoker or have recently given up smoking?Y/N4Have you undergone any surgery in the past two years?Y/N5Are you suffering from any injuries?Y/N6Are you currently on any prescribed medication?Y/N7Are you unsure about beginning an exercise programme?Y/NOnce you have the all-clear from your doctor then you’re ready to step out on the road to improved fitness.realbuzz.comIntroduction continued.3
Marathon BeginnerTraining PlanThe marathonThe marathon is one of life’s great challenges – and open to all! The late Chris Brasher dubbed it ‘the greatsuburban Everest’ which is an extremely apt description. There are numerous marathon events throughoutthe UK, from the world famous London Marathon to smaller events such as those at Sheffield, Luton andeven Loch Ness. Some are incredibly scenic such as the New Forest marathon, others offer fast, flat courseslike Abingdon but each has its own particular atmosphere. Further afield, most international cities stagemarathons, with New York, Paris, Berlin and Chicago being some of the big hitters. Whichever event youchoose, stepping up to the challenge of training for and completing 26.2 miles is an incredibleexperience that you will never forget. Completing a marathon is a magnificent achievement wherever youfinish in the field and this training plan takes you through from novice runner to race day competitor.realbuzz.com4
Marathon BeginnerTraining Plan1Getting startedWhat gear do I need?To get started on your road to marathon fitness, you need minimalequipment. Running is a very simple sport and luckily requires verylittle specialist kit. The most important point is that you have suitableclothing (particularly footwear) and that you feel comfortable.The most technical and most important kit you need to buy are yourrunning shoes. These have evolved over the past ten years into sophisticatedpieces of technology of which each manufacturer as developed their own version.ShoesCorrect footwear is one area where you should not compromise. Good running shoes are aninvestment in comfort, protection and injury prevention. It is worth visiting a specialist sports footwearretailer rather than a chain store to discuss your requirements with them. Aspecialist retailer with gait analysis and pressure plate testing will beable to assess your requirements and recommend suitable shoes foryour particular gait and running style. Good shoes will last and yourinitial investment will be repaid many times over and if youcalculate the ‘pence-per-session’ cost of your shoes, you will findthem extremely good value.realbuzz.comGetting started continued.5
Marathon BeginnerTraining PlanSocksWorking upwards from the shoes, next you need some socks to trainin. These can be simple white sports socks that can be pickedup from most sports stores. However, if you get more seriousabout your running, it is wise to invest in some socks that havebeen specifically designed for running. These have beendesigned to wick away moisture and sweat from the footso you don’t slip and suffer so many blisters when training orracing. Additionally, these types of socks are designed with morepadding in certain areas for enhanced cushioning.The most advanced socks are designed for the appropriate foot ie: they are left and right specific.The specific foot socks have a great benefit in that they hug the foot better and there is no excesssock floating around in the shoe which may cause blisters. As with most things nowadays, you getwhat you pay for and a 1 pair of socks won’t give you as much comfort as an 8 pair.Shorts and tightsAfter socks come shorts or when it is colder, tights. Shorts should be comfortable, lightweight andhave the ability to wick away sweat when you train. Most running shorts now come with a pant liner soyou don’t have to wear anything else with them. This is good but you have to try them on first as someof the inners can be a little restrictive if you don’t get the right size. Most shorts come with elastic waistbands and the more expensive ones come with a draw string as well. It is worth paying a little extra toget the draw string as you can tie the shorts to your specification as opposed torelying on the elastic to hold them up.realbuzz.comGetting started continued.6
Marathon BeginnerTraining PlanElastic-only shorts often move down a little, especially in wet conditions. Your shorts shouldn’t be sotight that they cut off circulation round your waist but conversely they shouldn’t be so loose that theyflap around all the time either. Finally, check the slit up the side, often this is quite large to allow for agreater ventilation and freedom of movement but make sure you are happy with how much leg itactually shows when you run.When the weather is colder it is advisable to wear tights to keep your legs warmer and thus reducethe chance of injury. Fabric technology has exploded recentlywith the aid of new synthetic materials and NASA technology.This has aided running no end with high tech materialsfiltering down to basic running kit like tights and t-shirts.The running tights are available which hug the legs moreefficiently and stop the wind and rain penetrating the legitself. This helps in reducing injuries from cold muscles andalso means that you can enjoy running when the weather is alittle worse than ideal. Only diehard older runners now wear loose fitting cotton tights.The fashionable and technological knowledgeable runners are choosing high tech garments thathelp them in their running. Your tights should be snug fitting and comfortable. It is important to trythem on before you buy because many manufacturers have different cuts to suit different styles ofrunner. Generally the more expensive the tight then the more comfortable they will be and thebetter at keeping you cool in summer and warm in winter.realbuzz.comGetting started continued.7
Marathon BeginnerTraining PlanTopsShort and long sleeve t-shirts have also benefited, like tights, from technological advances. The mid totop range t-shirts all wick away sweat to keep you cooler and allow a greater air circulation through thefabric. They feel very lightweight but have the properties to keep you warm or cooldepending on when and how you wear them. Running t-shirts should be reasonably tight but not figure-hugging and likewise they shouldn’t flap around when you run in them. It is a fine balancebetween well-fitted and slightly baggy that you should aim for. With long-sleeve t-shirts, you shouldaim to get ones with cuffed sleeves so they stay down around your wrists. If there are no cuffs then thesleeves often ride up your arms when you run and this can be both annoying and cold.Similarly, for hot weather training, vests are also designed with technological, wicking fabrics that alsohelp air circulate around your body to aid cooling.When the weather gets really cold or wet it is advisable to run in a gillet or a long sleeve waterprooftop. These offer excellent wind-stopping and rain-resistance capabilities and can keep you warm anddry throughout any run. Gillets are sleeveless jackets and ideal for quicker running in slightly warmer climates while full long-sleeve waterproofs are better for colder and wetter climates. These types of topsare multi-purpose because they can be used casually as well and the ones at the top end are veryhigh tech and guaranteed waterproof and windproof. Cheaper versions will be fine for most runningconditions but they will sacrifice certain aspects like being 100% waterproof orwindproof. Being prepared for cooler conditions enables you to stay warm, dry and enjoy the runmore. In warmer climates the new fabrics and technologies enable you to train harder by stayingcooler and wicking away sweat and moisture from the body. Both of these mean you can’tblame the weather for not training anymore and you can get and stay fitter all year roundnow in comfort and style.realbuzz.comGetting started continued.8
Marathon BeginnerTraining PlanGlovesThese should be lightweight and comfortable. Only in extremeweather will you need to wear thick running gloves andmore often than not you will heat up enough to be okayin the normal thin type. Woollen gloves are the normbecause they are cheap to buy but they don’t offer thesame waterproof and wind stopper capabilities of the new hightech fabrics. Woollen gloves will be fine for most runners but if youare venturing out into colder or wetter climates, it is worth investing in a high tech pair. Running withcold hands can ruin the experience for you, so choose carefully when you buy, especially if it is nearwintertime.HatsHats are similar to gloves in that woollen ones are the norm because they are easy to get hold ofand cheap. The more high tech versions such as fleece offer wind stopping capabilities and someare waterproof as well. Caps offer greater protection from the rain, snow and sun but often they canget blown off in windy conditions. They don’t offer the same warmth capabilities as woollen/high techfabrics but they are good when you need better protection from the elements, or from the sun. Inaddition, they are better for runners who wear glasses because they help the glasses from gettingrain or snow on.realbuzz.comGetting started continued.9
Marathon BeginnerTraining PlanSports brasIt is important to wear a sports bra that fits you snugly and gives adequate support for running. Thebust is only held in place by the skin around it and the Coopers Ligaments and when the bust moves,these ligaments can stretch result in a permanent droop. In addition, this movement can be painfuland results in many women avoiding certain activities that could be enjoyed with a good sports bra!Everyone is different and you may well need to try on a few different products before finding what isjust right for you.So does your sports bra fit?Your bra should fit snugly under the bust without being uncomfortably tight.All of your bust should fit in the bra without any bulges around the sides.The shoulder straps should not dig in (for larger busts wider straps are more comfortable).When you run there should be significantly less bounce than with a normal braMost ladies should only need to wear one sports bra even for high impact activities.There are many excellent bras on the market, which come in a large range of sizes and coloursoffering every different level of support.realbuzz.com10
Marathon BeginnerTraining Plan2Principles of trainingIt is common to think that when a training improvement is made,for example running further or running a faster time over a particulardistance, that the improvement has been made at that specific time.In fact that is not the case, the improvement has been made sometime previously, following an earlier training session.During the training session, it is the measurable results that areregistered in the form of quicker times or further distances. This isbecause of the way the body responds to training. When exercising,the body is challenged. Following a training session, when the body isat rest, it adapts, gets stronger and improvements can be measuredduring a subsequent session. Hence the most important componentof any training programme is rest, so that the body is able to adapt totraining. Inadequate rest can result in excessive fatigue, loss ofmotivation and at worst, injury.realbuzz.com11
Marathon BeginnerTraining Plan3Structuring your sessionsTo get the most out of your training, you should adhere to the following sequence each time you train:Warm-upThe warm-up, raises the heart-rate, gets blood flowing to the working muscles and prepares the body for exercise.It should be for a minimum of five minutes and replicate the movements or activities of the main session.For example: when beginning a run, 5-10 minutes very easy jogging will prime the body for the main trainingsession.MobilitySome basic actions to put the limbs through the range of movement that the main session requires will ensure thatthe joints are loosened up, lubricated and will function more efficiently.Main sessionThis will form the bulk of the training session. For example: a brisk 35 minute run.Cool-downThe cool-down should be at a lower intensity than the main session and should bring the body temperature andheart rate closer to pre-exercise levels. Waste by-products of exercise will be flushed from the muscles and tissues,accelerating recovery before the next training session.For example: the cool-down should be a minimum of 5-10 minutes light CV. Jogging or walking is ideal.FlexibilityStretching exercises should be carried out after the main session and cool-down as the body is in a greater stateof relaxation than at the beginning of the session. 5-10 minutes spent stretching the muscles worked willmaintain suppleness.realbuzz.com12
Marathon BeginnerTraining Plan4Additional trainingObviously running will form the core of all your training because you are training to condition your body tocomplete 26.2 miles under your own steam. However, it is also beneficial to incorporate other types of trainingin your programme, so that you toe the start line in the best possible shape.Flexibility trainingThere are a multitude of flexibility exercises for stretching every muscle in the body. Primarily, you need to focuson leg stretches to keep your muscles long, supple and injury free. See the realbuzz.com guide: ‘Exercises& stretches – The no-nonsense guide’ for specific examples of flexibility training. The key is to ensure that themuscles that have been utilised during your workout are stretched at the end of the training session.For example: at the end of your run and cool-down, spend a few minutes stretching the hamstrings,quadriceps, calves and adductors.Cross-trainingCross-training is the name given to other forms of training that complement your running training. Cross-training can be extremely beneficial because it allows your body to recover from a run whilst still providing trainingbenefits. Running is a very repetitive activity that if not carried out correctly, can lead to overuse injuries.By occasionally adding different activities to your programme, you keep fresh and significantly reduce anyinjury risk.For example: the day after a long endurance training run, a light swimming session or bike ride will stillprovide cardiovascular benefits but without the same loading on muscles that have been fatiguedfrom running.realbuzz.comAdditional training continued.13
Marathon BeginnerTraining PlanResistance training (weight training)Resistance training is extremely beneficial to complement your running; strengthening all around the bodyand correcting any muscle imbalances. The range of resistance training exercises for training specificmuscles is immense, (see the realbuzz.com guide: ‘Exercises & stretches – The no-nonsense guide’) andcan enhance your running performance through improved posture and all-round strength.Specific resistance training sessions are not included in this programme because as a new marathonrunner it is important to focus as much as possible on building your endurance base for the challenge ofrunning 26.2 miles. If you find that you have time to add in some resistance sessions to your training week,one to two workouts per week is ample.realbuzz.com14
Marathon BeginnerTraining Plan5Beginner MarathonTraining PlanPlan notesThe plan is broken down into two training schedules.Schedule 1This is an eight-week ‘lead-in’ schedule that will prepare you for the main training plan. Use this scheduleif you are completely new to exercise/running.Schedule 1 culminates in a 10K event, which is an ideal target for you to focus on.Schedule 2This is the main 16-week training schedule that will take you through to race day. Use this schedule if youhave already done some running training.For each session in the programmes, follow the protocols for warm-up, mobility, main session,cool-down and flexibility outlined earlier. Completely new exercisers should start at week one but if youhave been doing some training, you can jump in at a later week. Simply check the week-by-week chartto see which week best matches your current activity levels and then start at that point.There is flexibility within the programme for switching training sessions around during the week to fit inwith your other commitments such as work, home, family etc. The key point is to ensure that yourtraining is balanced each week, including flexibility, CV (running) and rest.realbuzz.comBeginner marathon training continued.15
Marathon BeginnerTraining Planrealbuzz.comDon’t be a slave to the plan! The training plan is designed with rest days, recovery sessions and lowervolume weeks. This will ensure your body has time to adapt to the training. However, every runner isdifferent and if you feel that an extra day’s rest will be beneficial to your training, simply take out one ofthe shorter sessions in that week.If you find it difficult to complete some weeks due to lack of training time, always try to complete the longrun sessions. The most important factor with training for the marathon is to build endurance so try tocomplete all the long runs.Training pace guidePlease use the following guide to help describe the training listed in the plan itself.Type oftraining runIntensity indexDescription1 incredibly easy10 incredibly hardSuper slow2Really, really, slow; so easy it hardly seems worthputting your kit on!Easy jog3No pressure, just loosening up or a recovery run.Jog4Still an easy pace but a little faster than an easy jog.Comfortable5You can chat easily to your training partner and thekeep the pace going.Steady6Even paced run, can chat in short sentences.Brisk7Slightly breathless pace, not easy to hold aconversation with your training partner.realbuzz.comBeginner marathon training continued.16
Marathon BeginnerTraining PlanTraining plansSchedule 1: Building up to the main marathon scheduleWeek 1 First stepsWeek 2 ConsolidateDay TrainingTraining notesDay TrainingTraining notesMon Easy 15-20 mins jogTake walking breaks ifnecessary.Mon RestRecovery from Sunday’slonger session.Tues RestWed Easy 15-20 mins jogTues 20 mins jogTake walking breaks ifnec
This beginner’s training plan focuses on everything you need to get started, sensible precautions to take and it also contains a week-by-week structured plan that will convert you from complete beginner to a fitter, healthier, successful marathon runner. However, before you don your trainers and start that first training session, take a little time out to check a few safety considerations .
Mental Health, Mental Health Europe NGO and the UK Royal College of Psychiatrists7. "No health without mental health" has also been adopted by the Irish organisation Mental Health Ireland, Supporting Positive Mental Health. Burden of Mental Disorders Mental disorders have been found to be common, with over a third of people worldwide
2 FIVB Sports Development Department Beach Volleyball Drill-book TABLE OF CONTENTS 22 WARM-UP DRILLS LEVEL PAGES DRILL 1.1 VOLESTE (beginner) 10 DRILL 1.2 SINGLE TWO BALL JUGGLE (beginner) 11 DRILL 1.3 TWO BALL JUGGLE IN PAIRS (beginner) 12 DRILL 1.4 THROW PASS AND CATCH (beginner) 13 DRILL 1.5 SKYBALL AND CATCH (beginner) 14 DRILL 1.6 SERVE AND JOG (beginner) 15
3.2 european Policy 12 3.4 Happiness and wellbeing debates 14 4.0 Concepts and definitions: what is mental health? 15 4.1 Dual continuum model of mental health 16 4.2 Measuring mental health 17 5.0 Benefits of mental health promotion 19 5.1 Benefits of preventing mental illness 19 5.2 Benefits of promoting positive mental health 22
3.1 Prevalence of mental ill health 9 3.2 Mental health service need 9 3.3 Mental health service provision gap 10 3.4 Housing system and homelessness 10 3.5 Entries into homelessness 11 3.6 Mental health and housing system capacity 12. 4 Links between housing and mental health 13 5 Housing for people with lived experience of mental ill health 16
A mental health policy (1996) and plan (2007-2011) existed. Emergency and disaster plans for mental health did not exist. Legislation A new Mental Health Act 846 2012 was passed in 2012 and was awaiting Government to establish the Mental Health Board. Financing of mental health services Mental health had a ring-fenced budget of 1.4% of
mental health is about much more than mental illness, and that there are significant benefits to be gained by approaching mental health from a public health perspective. Positive mental health, mental wellness and mental health promotion have emerged as the missing pieces in a system that has traditionally been
Group Piano Course Late Beginner (ages 8 10) Alfred’s Basic Late Beginner (ages 10 11) Chord Approach Adult Piano Course OR All-In-One Adult Piano Course Young Beginner (ages 5 7) Prep Course Beginner (ages 7 9) Alfred’s Basic For the youngest beginner, ages 4–6 Music for Little Mozarts, Books 1–4 lead into Prep Level C. 2
15099.1 Mental health & Work report:15099.1 Mental health & Work report 7/7/08 16:19 Page 3 BACKGROUND 1 1.1oduction Intr 1 1.2ental Malth he problems and their prevalence 1 1.3ctors Fat tha affect the prevalence of mental health problems 2 1.4ciation Asso between mental health and physical health 2 1.5reatment T and outcomes 2 1.6he T impact and cost of mental health problems 3
