4. Running, diet and fitness

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What equipment to I need?

The most important equipment you need is good shoes. Your running shoes should be fitted at a running specialty shop and you may wish to consult a sports podiatrist.

Many injuries come from poor shoe choice so please look after your feet. A small investment can save you a lot of pain, suffering and expense if poor shoes lead to injury.

Running clothes to suit the weather and conditions where you are training are also important.

Many runners like to wear sun glasses and/or a cap.

A watch to monitor your time and pace is also important. If you train with a partner one watch between the two of you might be ok.

Finally you require access to the internet to enter the Partnerunning Academy site. You can read all material online but will require access to a printer if you want to print your training diary and other documents.

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Is there cross training involved?

Cross training is important for performing at your best and reducing injury.

Some people choose not to do any cross training however we recommend against this approach.

Two core strength sessions each week are advised as a minimum. We also recommend indoor cycling, water running and weight training. Other forms of cross training may also be suitable.

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I have an injury can I undertake a program?

If you are injured we strongly advise you to consult physiotherapist and/or medical doctor before commencing training.

Depending on your injury it may be possible to undertake a training program but you should do this in consultation with your medical adviser.

Many running injuries can be cured quickly if a rest and treatment program is followed. Ignoring injuries can lead to them becoming chronic and ultimately injury can prevent you from running at all.

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What happens if I am injured during the program?

The first thing to do is to consult your physiotherapist and/or doctor. We strongly advise you to follow the advice of your medical adviser.

We also suggest you complete the treatment. Often runners return to training once they feel better but before completing the treatment. This can delay full recovery and lead to a relapse. Completing the course of treatment gives the best results.

If you suffer an injury please record it in your training diary and weekly training review.

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Can I do all my training on a treadmill?

If at all possible we recommend you train outside as this is the best training for your event.

We recognize that for some clients and in some locations running outdoors is not possible and the treadmill is your best friend.

Try and run outside when safe and possible but if the treadmill is your only option then you can train on the treadmill.

For most people the treadmill is ok for the occasional run but outdoors is preferred.

In theory it is possible to do all of your training on a treadmill. Regardless of whether you run on the treadmill or outside we suggest you monitor your feet, legs and body for soreness and injury.

If you are concerned about treadmill running consult your physiotherapist for guidance.

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Can I train for an event being held in another country?

The Partnerunning Academy specializes in training people for international events. We have extensive experience in helping you travel to your event. We have run in North America, Asia, South America, Europe, South Africa, Australia and New Zealand. We work closely with travel industry experts and providers. We have experience in events from big city marathons to small countryside 5ks as well as ultra marathons.

We work in both miles and kilometers. Our programs are all in English however with this one limitation we train people from anywhere in the world to run anywhere in the world.

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Can I do the program if I am not planning to run a race?

Yes, absolutely. Some of our programs are for starting to run or maintaining run fitness. Other programs are designed to complete 5k, 10k, Half Marathon, Marathon or other distances.

If you want to complete a distance training program but not enter an event that is fine. You just indicate this when you sign up. The Crossing the Line guarantee does not apply when you are not running an event.

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Do you have programs for walkers?

Yes we have specific programs for walkers and several of our 5k, 10k, Half Marathon and Marathon Programs are suitable for walking.

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What is run/walk?

We were introduced to run/walk by our mentor, running coach and author Jeff Galloway. Run/walk involves mixing running and walking. It enables you to go further and faster. It also enhances recovery and helps avoid injury.

New runners may walk 5 minutes and run 15 seconds. Intermediate runners may run for 15 minutes and walk for one minute. Advanced marathoners are known to walk through drink stations.

Aside from reducing injury the great benefit of the walk run method is it enables you to go faster as you can run strongly in the second half of your race when many people tend to slow down.

There is much more on the benefits of run/walk in the Partnerunning Academy.

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What is a time trial?

A time trail is a great way of predicting your race time goal. This enables us to design a training program to enable you to achieve your goal.

The 1 mile or 1600 meter time trial is widely accepted as a sound time predictor and is the preferred time trail used in the Partnerunning Academy.

For best results we encourage you to do several time trials before starting the program. In many programs we include regular time trials to monitor and adjust performance.

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Does my Partnerunning Program include a diet?

Tips and guidance on diet for running is provided in all Partnerunning Training Programs. We do not however provide a specific diet.

A diet for runners program is in development and we look forward to making it available soon.

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How much time will my training take each week?

The amount of time required to train depends on the event your are training for, your race time goal, the speed at which you run, the amount of cross-training you include and your current level of fitness. As a general guide we suggest you budget an average of an hour a day.

For many of our programs we recommend either running or cross training 5 or 6 days each week. The shortest training session we suggest is a 20 minute walk and the longest a 36km run or run/walk.

Estimated minimum weekly training time requirements are:

  • Run Start – 3 hours
  • 5km – 4 hours
  • 10km – 5 hours
  • Half Marathon – 6 hours
  • Marathon – 8 hours

With a mix of cross training including indoor cycle, core strength, swimming and weight training you could easily add another 4 to 6 hours.

Time spent training is a wonderful investment in your quality of life. In addition to improving your running and fitness it is an excellent way to deal with the demands and stress of day-to-day life. Time spend training can be even more productive when you train with a partner or friend.

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