Training Packs and Tips

5Km Sign Up

10Km Sign Up

Justgiving

Beat the Baton's very own running guru , Dean Hodgkin, shares some tips on how to prepare for the challenge.

Wear the right kit: 

• It's wise to invest in cushioned shoes as these will absorb shock that might otherwise wear down your ankles, hips and knees. A comfortable fit should allow room for your toes to expand when jogging.
• Opt for seamless socks to reduce further the risk of sore feet.

  

If this is your first running event: 

• Ease into your training schedule, perhaps starting out with alternating run and power-walk intervals.
• Build up your speed, distance or duration gradually, with weekly incremental goals and
• Remember to take a rest day between runs to allow your muscles to recover adequately. 
• Use your off days for stretching and massage.

Posture is really important:

• Keep your head lifted, shoulders back and down with the abdominal muscles just slightly pulled in. The neck should be reclined and relaxed.
• Concentrate on each phase of the running movement. Lift the toe, bring the heel to the backside, drive the knee through, extend the lower leg then finally claw the foot back.
• Ensure your arms swing through in the direction you are traveling and not side to side with the elbow, as if rocking the baby. Pumping the fists forward and elbows behind is one of the keys to increasing speed, should you desire to do so.

Download Sue Ryder Care's training packs:

5Km beginners	10Km beginners
5Km intermediate	10km intermediate

• Download our Sponsorship Form
• Download our Running Fundraising Pack

Dean is Senior Manager at the award winning health resort Ragdale Hall in Leicestershire and one of UK's leading health and fitness experts.

Dean will be leading you through warm up exercises at Beat the Baton before you tackle the 5km and10km courses around Battersea Park.  For more information on Dean visit www.deanhodgkin.com or www.why-weight.co.uk.