Training Tips

Before you start

  • If you have any medical condition which could be affected by exercise, check with your doctor before you start your training.
  • If you haven’t done any exercise for a while, warm up by starting at a slow pace, shorter distance and gradually build up your speed.
  • At the end of your exercise, slow down for the last five minutes and stretch afterwards.

If you're training for a marathon, click here to see Fundraiser Gemma Carden's 10 Top Tips for a successful #RunforRowans.


  • Wearing layers will enable you to adjust your body temperature as you warm up and cool down during training.
  • Get photos of yourself in your event t-shirt and post them on Facebook and your JustGiving webpage to help raise awareness of the event.
  • If you buy a new item of clothing for the event, wear or wash it before the event to avoid chaffing.


  • Select the shoe that is right for you and your event. For a long walk you may prefer light walking shoes or boots rather than trainers. Always go for personal comfort.
  • Don’t get a new pair of trainers just before an event. It’s better to break them in over several weeks.
  • Wear the same shoes and socks on the day that you’ve got used to during training.
  • Alexandra Sports, the South’s premier running specialists say “walking or running shoes must give support, cushioning and stability to the feet, whilst allowing them to breathe. It is therefore recommended that when buying, a thorough assessment be carried out to ensure the most suitable shoe is chosen. All Alexandra Sports footwear sales staff have received podiatry training, enabling them to give you the best advice.”

Items to take with you

  • A water bottle or energy drink
  • A snack for longer walks, cycles or rides
  • A mobile phone or whistle if walking or cycling alone
  • A walking stick may be helpful for rougher terrain walks
  • Suncream and sunglasses if the weather’s hot

Choosing a route

  • Safe routes in familiar areas are best. Then if you become ill or too tired to continue you can get help or get home easily.
  • Public parks, seafront parades and local areas are great for beginners. As you get fitter and more confident you can go to larger country parks or go further afield.

Training frequency and distance

  • When training for an event, contact us and we will either signpost you to or provide you with training plans for your event, based on your starting level of fitness.
  • Generally we would recommend that you aim to exercise 2-3 times a week, with a couple of short walks/cycles/ runs midweek and a longer one at the weekend. As you get more confident increase your distance.
  • If your training causes you any severe pain, contact your doctor immediately.

Staying motivated

  • Walk with a friend, partner or join a local walking, cycling or running group – training is much more fun when you’ve got company
  • Vary your training routes and exercise – it helps if you change the scenery
  • Cross train - mixing up the type of exercise you do when training, stops you getting bored and good to rest muscle group, whilst contributing to your fitness levels.
  • Monitor your increase in fitness – making progress is a great motivator
  • Try exercising at different times – before work, during a lunch break, after work
  • Buy a pedometer or exercise tracker – seeing new distances and times you’ve reached is really encouraging
  • Think of all the families facing life-limiting illnesses that your efforts will be helping