Running with BUPA

Welcome to BUPA's running area - information and guidance for everyone from beginners to regular runners.

BUPA believes that healthy people feel better, and that the best way to tackle any illness is to prevent it in the first place. This is why BUPA is proud to sponsor the BUPA Great Run Series, and continues to encourage people of all levels of fitness to take part - we know it may just change your life!

BUPA's 2006 nominated charity for the series is Marie Curie Cancer Care.

• See this year's BUPA-sponsored sporting event schedule
• Find out about Marie Curie Cancer Care:
  www.mariecurie.org.uk
• Information about running for Marie Curie Cancer Care:
  www.mariecurie.org.uk/events/great-run-series.html

Whether you're running a 5km, 10km or a half marathon, BUPA's health experts have got together with top athletes to provide all the information you need to get you to the finishing line. Good luck and good running!

Why run?

• What's in it for me?

Stay fit

• How to avoid injury
• Exercise-induced muscle cramps
• What to do if you get shin splints

For everyone

• Find out about BUPA's support of disabled participation in the Great Run Series

Beginners

5km fun run guide

• Introduction
• The basics
• The 8-week guide

10km run - Feetbeat run guide

• Introduction
• The 8-week guide

Half marathon - Great Runs guide

• Introduction
• The elements of training
• The 12-week guide

Equipment guides

• Shoes
• Clothing

Keeping fit after the race

• Cycling
• Football
• Online fitness service GetFit

Regular runners

Introduction

• Let your heart do the talking
• How fit are you?

Heart rate training guides

• Regular runner
• More experienced runner

Running well

• Running technique

Nutrition and the athlete

• Alcohol
• Carbohydrates
• Calories
• Creatine
• Glycaemic index (GI)
• Food GI values
• Vitamins and minerals
• Weight management