Running

Club Runs

During the summer, on Tuesday and Wednesday evenings before swimming the club organise a series of training runs. Sometimes this is done on a handicap basis where times over a fixed course around Queens Parade or Farnham Park are used to calculate staggered start times, with the idea that everyone finishes at roughly the same time. This means that the slower runners will start of first and the fast runners later. On other Wednesday's a group run will be done over a mutually agreed route and distance. Track sessions on alternate Mondays at Aldershot continue throughout the year.

During the winter these run training takes place after a swim session on a Sunday morning. For all runs the newsletter and this website will contain details of dates and distances.

Training Guidelines

These guidelines are a summary of the most important rules about running.

a. Evaluate your present fitness level and set a realistic goal. If you have any doubts or concerns about your health or fitness consult your doctor.

b. Learn how to take your pulse (on your wrist or on the side of your neck just below the jaw line at the carotid artery). Alternatively use a heart rate monitor. Your heart or pulse rate enables you to determine how much effort you are putting into your running and measure your fitness level.
c. Keep a diary to log your training activities, note the distance, how you feel and your pulse rates.
d. Remember that warming up before and warming down after training is important to avoid injuries and to help your body prepare for, or recover from strenuous exercise. Advice on stretching routines can be obtained from club members or from running and fitness magazines.
e. Training should be planned to maximise your race performance. In order to do this you should find a well planned training programme, again specialist running magazines and books will have examples.
f. It is important to listen to your body and rest if you are tired. Learn the difference between simple muscle discomfort from hard running and more serious pain that may cause later injury.
g. Do not increase your weekly total distance by more than 10% per week.
h. If you are injured rest. See a specialist sports injury consultant or your doctor. For minor injuries remember RICE.:
- Rest
- Ice
- Compression
- Elevation