Training

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.

Training Tips

Getting started
Having the right kit is essential for success.
Most importantly, you need the right pair of shoes. A specialist running store can analyse your technique and recommend the proper footwear. Think about investing in some decent running gear – including something high vis or reflective for night running.
Warming up and cooling down
A proper warm and cool down up is really important to get the most of your training, and avoid injury.
Warming up should increase your heart rate, speed up your breathing and warm up the muscles. Dynamic stretching before a workout involves controlled movement of major muscle groups – aim for five minutes of leg lifts, hip swings, leg lunges and kicks. Try following this simple warm up video.

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.
Static stretching
Stretch at the end of your session to improve flexibility, and reduce the potential of any stiffness or soreness.
Focus on your hamstrings, calves, IT bands, hips and quads with a single still stretch to elongate the muscle for at least 30 seconds.
Cross training
Whether you’re an experienced runner or a complete beginner, you can benefit from cross-training.
Cross training involves incorporating other kinds of workout into your training schedule to supplement your running. This includes strength training, flexibility training, and endurance training.
Benefits of cross-training
  1. 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.
  2. Increase your fitness level
    Cross-training allows you to improve your cardiovascular fitness level, increasing your power and endurance.
  3. 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
Consume post-exercise fuel
Making sure you eat the right thing at the right time is crucial.
Post-exercise nutrition restores muscle and liver glycogen stores, improves hydration and repairs muscle tissue. You should eat 15 to 30 minutes after exercise, when your muscles are most receptive to fuel, and combine a good balance of carbohydrates and protein.

Training Plans

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