Everyone who runs Urban Rush gets the very best support from us. That’s why we’ve collected some top training tips, running routes and a training plan to help you get ready.
Having the right kit is essential for success.
A proper warm and cool down up is really important to get the most of your training, and avoid injury.
A decent cool down can help reduce muscle stiffness, flush out toxins and lactic acid, improve flexibility, and prevent injury. Just as you warmed up with either a brisk walk or a gentle jog, do the same as part of your cooling down routine.
Stretch at the end of your session to improve flexibility, and reduce the potential of any stiffness or soreness.
Whether you’re an experienced runner or a complete beginner, you can benefit from cross-training.
Benefits of cross-training
- Injury prevention
Activities such as swimming, cycling and Pilates are a great way to build up muscle strength and muscle balance, which can help to prevent injuries sometimes caused by running.
- Increase your fitness level
Cross-training allows you to improve your cardiovascular fitness level, increasing your power and endurance.
- Speed up recovery
Use cross-training as an active recovery workout between high intensity runs. It can also help you to maintain your fitness if certain injuries do temporarily prevent you from following your normal running routine
Making sure you eat the right thing at the right time is crucial.
Training can seem challenging – but we’re here to make it easy. We’ve put together training plans for all levels which breaks down exactly what you need to do week-by-week, so you can make sure you’re where you need to be when the big day arrives.
Beginners training plan
If you’re new to running, this is the plan for you. 15 miles may seem like a daunting prospect, but stick to this plan and you’ll be ready in no time.Download
Intermediate training plan
If you’ve recently run a 5 or 10k, we recommend you start off with our intermediate plan. If it feels to tough (or too easy!) you can always switch it up.Download
Advanced training plan
Take a look at the advanced training plan if you already have a marathon or two under your belt.Download