TTP CAMBRIDGE HALF MARATHON
PETE’S TOP TIPS
RUNNING COACH PETE COOPER GIVES US HIS CHECKLIST FOR HALF MARATHON SUCCESS
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Find a good training plan and stick to it Don’t neglect strength, conditioning and stretching Consider integrating Parkruns – weekly, free 5km races – into your training. Cambridge has Parkruns at Coldham’s Common, Wimpole Estate and Eddington every Saturday at 9am Embrace easy pace: it will help you build mileage and fitness while minimising injury risk When it comes to nutrition, clothing and equipment – don’t try anything new on race day Arrive in good time and acquaint yourself with the site layout Keep your pace in check throughout the race, especially at the start. Remember: don’t go out too fast!
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THESE SHOES ARE MADE FOR RUNNING Get measured for a good, well-fitting pair of trainers to avoid injury
platforms, the app uses machine learning to adapt your plan as you progress. All Cambridge Half participants can get one month free using the code CHM23. Pete himself started running as a ‘form of therapy’ after suffering two painful bereavements. He developed a deep love for the sport, and became evangelical about its power to change lives. This desire to inspire others to get running – and make good coaching affordable and accessible – was the impetus behind integrate into society and embrace a love of running. If you’ve never run before, Pete recommends starting your journey with the Couch to 5K app, which guides beginners through a run/walk programme over the course of nine weeks. “Embrace ‘easy running’,” he adds. “To go fast, you must go slow! Your easy runs are super important – and will help prevent injury. I also recommend Parkrun, both for fun and to gauge your race pace and how much training you need to do.” Coopah, and extends to the Coopah Refugee Run Club, too, which works with charities to help refugees
“Make sure you stretch,” he notes.
“Plus, don’t neglect strength and conditioning. Yoga is really great for runners, as well.”
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As the race draws closer and taper time arrives, Pete advises prioritising recovery and rest: avoiding nights out, over-exertion and stress as much as possible. Tapering well will lead to better performance – but it’s a balance. You shouldn’t become a complete couch potato! In fact, you
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should still be running (and eating well and hydrating lots), but exercise sessions should be significantly less intense. You also need to work out your plan for race-day nutrition, considering what you will use for fuel (energy gels and sweets like
Don’t neglect strength and conditioning
layers to wear at the start line to keep warm; anything runners discard in the start pen will be donated to charity. “Pack loo roll for the portaloos,” continues Pete. “They always run out! But most importantly, pay attention to your pace and don’t go out too fast. Everyone’s always excited at the start – so make sure you are hitting the pace you’re meant to. Let all the others run off fast, and you’ll overtake them at the end.” If you’re feeling inspired to run the Cambridge Half Marathon on 5 March, head to cambridgehalfmarathon.com for all the info and to book.
Haribo are popular options), as well as what you’re going to eat as your race-day breakfast. Practise both at least once – or more if possible. On the day itself, arrive in plenty of time and acquaint yourself with the layout of the event – the last thing you want is to miss your wave because you couldn’t find the start line! Depending on the weather forecast, you might want to bring some
CAMBSEDITION.CO.UK DECEMBER 2022 77
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