from the She Runs Cardiff Buddies
It’s just over 14 weeks until Cardiff Half Marathon and, as one of our city’s flagship running events, we know lots of She Runs Cardiff members will be taking part on Sunday 1 October. Many of you have told us in the group and at social runs that it will be your first ever half marathon and that your training has started or is about to start.
We Run Buddies are so proud of you for taking that leap and signing up for something that may well feel impossible right now. Running a half marathon is an incredible achievement – and not just the 13.1 miles itself but the commitment to training and all those months of fitting in runs alongside all your other responsibilities.
There will be a huge She Runs Cardiff presence on the day of Cardiff Half – we always have a pre-event meet up, group photo and do our best to match up runners of similar paces who might be looking for company. Plus you’ll see lots of familiar faces volunteering on the official water station at Roath Park, which is once again being coordinated by She Runs Cardiff.
It doesn’t matter if you’ve never been to our social runs before, if you don’t post regularly in our group and it doesn’t matter if you don’t live in Cardiff either – we welcome anyone at our pre-event meet-up who is, or who wants to be, a part of the She Runs community. Look out for announcements in our Facebook group nearer the time.
All of us Run Buddies were once half marathon first timers and we know only too well the daunting mix of nerves, dread and excitement ahead of event day. We understand that feeling of ‘what was I thinking, signing up?’ and ‘there’s no way I can run 13.1 miles, it’s impossible’. But, as we all discovered for ourselves, it is very possible and that feeling when you cross the finish line is just amazing. As one of our Run Buddies said recently, “The minute I crossed that line, I felt like I could take on the world.”
Our Run Buddies have been chatting about what they wish they’d known before their first Cardiff Half and sharing their top tips based on running the event. Some of these tips are specific to Cardiff but a lot of them are relevant to any half marathon. We hope you find them useful.
Do let us know any useful nuggets of advice you’d add, and if you have any questions, remember our Facebook group is full of lovely ladies keen to support you on your running journey.
Good luck everyone, and keep us posted on how your training is going. We look forward to seeing you on the day.
And if you’re not running but would like to volunteer send us a message.
Top tips while training
“Don’t stress if you miss a couple of training runs over the summer, running is meant to add to our lives not take away from them. The timing of Cardiff Half means pretty much all long runs are over the summer holidays, which doesn’t help. And although you definitely need to train you’re not going to ‘fail’ the half marathon because you’ve missed the occasional run. And shout out in the group for company for training runs – lots of us are in the same boat training for autumn races.”
Gemma Brimble
“Come to our hill and speed sessions to give your training that extra little something.”
Myfawny Thomas
“For the Cardiff Half, try practicing parts of the route on training runs, particularly parts which may be difficult on the day e.g. Fairoak Road. Practicing the hill – which comes in the 12th mile – a few times on fresher legs can give you confidence on the day.”
Amy Earlam
“Find a fuel that works for you – start trying stuff as soon as you can to give you time to nail it for the big day.”
Gemma Brimble
“If it’s local to you, break the route down into three or four chunks and run them as familiarisation runs during your training if you can. It really helps to have an idea what to expect on the day.”
Deborah Collins
“Don’t avoid running in the rain during training. If it rains on the day, you’ll be better prepared.”
Caroline Privett
“Trust your training plan. Most notably if it tells you a 9/10/11 mile run in training is enough, don’t go out (especially close to race day) and do the full distance. I know for some people they feel they need to do it psychologically but it’s so much better to trust the training. And taper!”
Coleen Manuel
“Try to fit in a longer training run that starts around the same time as the event you are taking part in. I know I need to fuel differently if I’m running at 7am compared to if I’m starting out at 10am.”
Cathryn Scott
“The training is not just about increasing your distance. It’s the time to find what does and doesn’t work for you – and not just fuel and hydration,
Things like-
– most needed tunes on your playlist
– what kit is most comfy and doesn’t rub
– what socks don’t cause blisters
– finding run company (makes long runs feel so much shorter!)
– working out if your legs are actually tired or if your brain is playing tricks on you! (Aka the mental game)
I discovered I don’t like events on my own, I much prefer some company. I can’t stomach gels but I can tolerate Tailwind in my water. Sweaty Betty leggings and shorts don’t budge or rub me, toe socks are best for my feet, I have the perfect running playlist and most importantly I know which knickers are NOT run friendly!”
Ann Lawson-Jones
“Make sure to fuel and hydrate as well as sleep well in the week leading up to event week .”
Rosie Morgan
“Believe in yourself. If you are able to run six miles comfortably then you absolutely can run a half marathon.”
Myfanwy Thomas
Top tips for event day
“Definitely wear your She Runs top on the day. There’s nothing better than getting support and shouts from people when you need a boost, even if they don’t know you, but just because you’re in purple.”
Kathryn Gilman
“Practical tips: always fill in the back of your race number with your next of kin details and/or someone who is with you on the day. I always take a £10 note and my bankcard on me too in running events just in case, plus I always take flip flops and a warm top in my finish bag, with a favourite snack and a chocolate milk.”
Amy Earlam
“Pace yourself! It’s so tempting to race off at the start with the excitement and nerves but take it easy, relax into it. If you need a boost run on the side near to any spectators as they are more likely to shout out your name or words of encouragements the closer you are to them.”
Kate Morgan
“The first mile or so can sometimes get congested with everyone starting off together and it can feel like you can’t really get going. It’s okay, the whole event won’t be like this. The runners will soon spread out so you can run more at your own pace. Just embrace the gentle start and conserve your energy for later.”
Cathryn Scott
“Arrange a place to meet your friends/family so you know what you are going to do when you finish. Ideally a little way away from the finish line as it can be really busy.”
Amy Earlam
“There’s something about finding people you know who are a similar pace to run with so you’ve got company and if the going gets tough then you’ve got people who’ll support you through the tough patch. It’s almost like you’re running as a team.”
Samantha Haines
“Definitely don’t try anything new on race day. My big thing is hydration. I have to have water with me, even though there’s water stations en route there’s nothing worse than wanting a sip of water when you’re nowhere near a water station. I also remember having to go into A&E (not running related) a few days after the October 2016 half, where it had been unseasonably warm, and the medical staff said they’d had a number of runners in due to heat and dehydration. They had been pouring the water over themselves instead of drinking it.”
Sarah Thomas
“If you can run continuously for 13.1 miles, that’s amazing, but people DO walk. Lots of people. It may just be for a few moments while you have a drink, or a bit longer if you feel you need to. Lots of people ‘Jeff’ too (a structured mix of run/walk intervals). And that’s totally OK. The most important thing is to enjoy the experience – high five the kids, eat the jelly babies, stop to hug your supporters, take a selfie. And walk if you need to.”
Sarah Giwa-Amu
“No matter how hard Fairoak Road feels, embrace it, you’ve almost finished!”
Sarah Thomas
“Make sure you look up when running and enjoy the race atmosphere and sights.”
Amy Earlam
“It’s the oldest cliché in the book but focus on the finish line not the finish time.”
Deborah Collins
Top tips for after the half marathon event
“Don’t forget to take a medal selfie at the finish line. It’s an achievement to be truly proud of.”
Cathryn Scott
“Plan something to do in the days after the race as you may get post-race blues once the event you have been training for is done.”
Amy Earlam
“If it’s at all possible, plan a quieter day the day after, as it’s very likely your legs will be stiff. However don’t be tempted to just sit on the sofa doing nothing all day, try a gentle walk or some yoga to help stretch thing out. There’s no ‘right time’ for your first run after the half marathon. Just see how you feel in the coming days/weeks. We’d love to see you at one of our social runs in your new Cardiff Half t-shirt!”
Cathryn Scott
Top tips for loo issues
We know this is a huge worry for many runners and it can often be taboo – but it’s something that is important to discuss, so here’s a few tips gathered from our buddy discussions.
Your long runs are a good chance to figure out how running and different fuels affect your bladder and bowels. You may find your body processes certain foods quicker than others, or some foods irritate your bladder or bowels when running, so it’s worth knowing what works for you – and what doesn’t.
There are toilets at the start of Cardiff Half (the queues can be long so allow plenty of time – you may need more than one trip) and at various points along the route (the pre-event information will tell you more about their exact locations).
If you are worried about needing a wee, please don’t be tempted to not drink anything during the event. You could end up ill with dehydration.
One buddy says the top tip she was given was to wear a sanitary pad. “It’s just a little extra protection and means you feel slightly fresher when you get to the last loo and can dispose of it!” Period pants can work well too for small leakages.
Experiment with breakfast, what you eat and drink, and the timings. One buddy told us that she has a pint of water with a hydration tablet, protein shake with a banana and a cup of tea to ensure she empties her bowels before a big event. If she knows there’s going to be a lot of hanging around at the start she also takes a flapjack bar to nibble if she’s feeling hungry.
Long runs can give some people what is known as the ‘runner’s trots’ – all that jiggling around can cause your bowels to want to empty more frequently than usual and to be runnier than usual too. Some of our buddies swear by taking Imodium tablets – but make sure you experiment during your long runs and don’t just try this on the day as other buddies have told us they find they feel bloated and congested.
Photos (c) Patrick So & Run 4 Wales.
She Runs: Cardiff - Mae Hi'n Rhedeg: Caerdydd 