How to choose a training programme

There are many standard training programmes available that give you an idea of what you should be doing to improve your running or lose weight. Cramer says: “Everyone should adhere to programmes that consist of endurance training, speed work, strength and conditioning, skills and technique, and a rest period. The struggle of a one-size-fits-all programme comes when you start to look at the frequency of your training (how often you train), load (how much resistance) on your body, duration (length) of the sessions, and how much rest you’ll need to recover sufficiently. That’s where understanding your goals and ability level becomes important.” He adds, “A standard programme would probably provide some benefits, but with a little knowledge and understanding of your own body you can take that same programme and turn it into something uniquely yours for better results.” These standard programmes are usually simple enough to follow without any technology other than a stopwatch, but using them in conjunction with an activity monitor can provide you with a more detailed account of your progress. Activity monitors include devices such as heart rate monitors, pedometers, GPS trackers and calculators to determine calories burned, and hours of sleep. More often than not, the devices have multiple functions that track a wide range of data. There is one device available for every level of technological experience, as well as every budget. However, even at the lower price range there will be an initial cost greater than a good pair of running shoes. Cramer believes: “The best and easiest way to monitor your training while running would have to be a running specific watch.” The two that he recommends are the Garmin Forerunner 15 and the Suunto ambit 3. “The Garmin Forerunner 15 is easy to use, the watch face is big which makes it easy to read the display, and most importantly, it’s comfortable to wear. A great choice if this is your first running specific watch and ideal for training or racing between 5km and a half marathon,” states Cramer. “The Suunto ambit 3 is a running nerd’s dream,” adds Cramer. “It has all the bells and whistles, is very accurate, and supplies you with loads of data. With its built-in route navigation it’s a great watch if you’re looking to extend your training distance past 21km or even get off the roads and head for the trails.” Activity monitors won’t provide you with training programmes or interpret the data for you. However, you will need to work out your intervals, heart rate goals, distance (or steps multiplied by average stride length), elevation, calories burned, and any other data you wish to monitor. While this allows you greater freedom to adapt a training programme to your own unique goals and abilities, it does require knowledge and understanding of your personal goals and the best way to achieve them.

TOP ACTIVITY MONITORS
Cramer’s Top 2
Garmin Forerunner 15
Suunto ambit
User Recommended Fitbit Charge
Suunto Quest
Garmin Forerunner 220
Basis Peak n Jawbone RUNNING TO A BEAT

Music can inspire you to push past discomfort and keep running when you feel like you can’t take another step. Cramer says: “In my opinion, music can have both a positive and negative effect on your pace. Some find running without music near impossible, but a growing number of runners recognise that the wrong music or beat while running can negatively affect your training session.” Music has the added benefit of having a beat that you can match your stride to. “I think the optimum bpm to strive for during training is 180bpm, or a little faster for sprinting,” says Cramer, “Currently at the top of my play list is Sugar by Maroon 5; it’s just right to get me in a chilled mood before some big miles.” You could also choose music at 90bpm, in which case you would be taking two strides for every beat. For those who are just getting off the couch or working towards increasing stamina, starting at a slower pace may be more beneficial, such as 120-140bpm. There is no one genre of music that is better suited for running. If you enjoy a song, it inspires and motivates you to run, and it matches the bpm you are aiming for, then it is ideal for running. This could be anything from classical music to trance or death metal. If you have music that you enjoy but are unsure of how many bpm it contains, there is software available that analyses your play-list. Some of the options are free, such as BPM Calculator or BPM Assistant, while others charge a small fee, such as Cadence Desktop Pro. The benefit of using music to pace yourself is costeffectiveness, as there is no or minimal purchases involved, particularly if you already have the music that will inspire you. It can provide motivation for those who find it difficult to self motivate and push on their limits

TOP RUNNING SONGS
BLUES Rock this House by BB King and Elton John
COUNTRY Cry with You by Hunter Hayes
POP I Love Rock ‘n Roll by Britney Spears
HIP-HOP/RAP 0 to 100/The Catch Up by Drake
ALTERNATIVE Alone Together by Fall Out Boy
ROCK Standing on the Outside by Cold Chisel
METAL Destroyer of the Universe by Amon Amarth
DANCE Acid Wolfpack by Coyote Kisses
CLASSICAL Thunder and Lightning Polka