New Beginners Programmes - dates & details

Date for the next beginners programmes! I'm splitting this into a shorter course in Jan aimed at those who can jog (gently) for about 10 minutes already and a full 10 week course starting in Feb for absolute beginners.

Tuesday 11th January - 8pm - Fast Track Beginners Course (4 weeks)

Tuesday 22nd February - 8pm - Absolute Beginners Course (10 weeks)

The aim of both courses is the same - to get you running for 30 minutes without needing a walking break. You'll then be able to join in with the weekly improver's classes which are 8pm every Monday and 7pm every Tuesday.

The Fast Track Beginners Course is aimed at those who can jog for about 8 minutes already - no matter how slowly. Maybe you're returning to running after a long break or perhaps you 've been treadmill running and want to progress to the great outdoors! We'll be starting with four 8 minute runs with walking breaks in between (35 minute session) & building from there over the 4 weeks to 30 minutes continuous.

The Absolute Beginners Course (10 weeks) is aimed at those who've never run before. We'll start with gentle jogging for 1 minute, then walking for a minute. Over the 10 weeks, we will get to 30 minutes continuous. Please note that the final week will be the 3rd May, not the 26th April as I can't make that Tuesday. If you are keen to get started in January, I recommend doing some walking to build up your CV fitness before the course begins.

If you are not sure which course suits you, email me for advice - or simply come along on Tuesday 11th Jan & if that session is too tough, you can then defer to the 22nd Feb.

If you are new to exercise, it's advisable to have a chat with your GP to check that you will be OK to try running.

Costs are £25 annual WRN membership plus £2 per beginner session. I encourage all new runners to come along for a couple of sessions before committing to annual membership just to check that running is for them. After the programme completes & you graduate to the Improver's, you can opt to pay just £10 for unlimited sessions - much cheaper!

Clothing - sports bra and trainers are essential. I prefer that you start with a pair of trainers that you find comfortable - defer buying running shoes until you know that you'll need them and until you've developed you own running technique. We do run in nearly all weathers (snow is the only problem), so a lightweight jacket is useful too. I provide reflective vests.

Runs go from the Hub Sports Pavilion on Bishopstoke Road in between Bishopstoke and Eastleigh (the rugby club). There is parking, access to loos and a lobby where we can wait in the dry!

Do let me know if you would like to join either of these sessions - my max numbers are limited by the Women's Running Network. I've undergone coaching training as well as a first aid course - and I've been coaching beginners since Jan 2009. Chat is considered at least as important as the actual running by our members! Check out our website eastleighwrn.blogspot.com for more information - and we have a Facebook group too.

I think that's everything! If not, email me at tidridge@gmail.com

Gin

Realistic running goals - the 10% rule

I'm sure a few of us are thinking about goals for 2011 - runs we'd like to do, distances we'd like to nail and PBs to achieve. It's important to ensure that you are setting yourself realistic goals - and the rule of 10% can be invaluable in sense checking ambitions!

The 10% rule is to increase the distance that you run no more than 10% in a week. So, let's assume that I'd like to tackle my first 10K and that I can currently run 5km. The training plan would need to be (rounded):

• Longest run week 1: 5km
• Longest run week 2: 5.5km
• Longest run week 3: 6.1km
• Longest run week 4: 6.7km
• Longest run week 5: 7.3km
• Longest run week 6: 8.1km
• Longest run week 7: 8.9km
• Longest run week 8: 9.7km
• Longest run week 9: 10.7km

For 10K, I should aim to get to the distance at least 1 week before the race. So I now know that if I'm to do a 10K, I need to get into training at least 9, ideally 10 weeks before the race. Therefore, the Eastleigh 10K at the end of March would be do-able, provided that my training starts by 2nd week of Jan. See the last blog on training logs - I can now write up my plan there, so I know what to do when. This will also help as I'll be able to spot issues that might need to be factored in (for example, I've got a week's holiday planned for Feb).

I've done the maths for a number of other distances:

• If you can currently run 10km, it will take 6 weeks to get to 10 miles (just over 16km, the distance of the Great South). Ideally, you should reach this 2 weeks before the race.
• If you can currently run 10km, it will take 9 weeks to get to half marathon. Ideally, you should reach this 2 weeks before the race.

Factor in the length of time that the training runs will take. If you run 3 times per week, a good plan would be 1 run pushing the distance, 1 run repeating that, and a final more intensive run that works on speed or strength. So for a half marathon, you'll need to build 2 runs per week of well over 1 hour for 9 weeks - a significant commitment.

This approach should mean that you only commit to events that your body will be able to complete without injury! For marathons, it's different as you don't tend to do the full distance on training - a separate blog will follow for this.

New Year is a great time to set resolutions - but it's even better if you can look back over 2011 feeling chuffed at having met your goals!

Keeping a training log

This is a great way of tracking your running progress – and it’s a good use of a surplus diary (a common Christmas gift!). Alternatively, you could use Facebook, Twitter, your own blog or an app like map my run , runkeeper, miCoach or Nike +.

Benefits of keeping a log

1. 1. Writing down every time you run can help you to focus on recognising what you have achieved instead of beating yourself up about what you haven’t done!

2. You may be able to spot ways of improving. You might be able to see whether spending time warming up properly affects your run, for example.

3. You can see your progress easily – compare your performance against the start of the year and see how close you are to achieving your goals.

4. A training log can easily double as a training plan. So if you have a race date, enter it in your log then work backwards to plan out your training – a great way to calculate when you need to scale up distance or pace. Remember that you shouldn't be increasing distance by more than 10% every week.

5. If you don’t have a specific goal at the moment, a log can be invaluable to checking on how your running is progressing.

Tips on keeping your log

1. 1. At the beginning of the log, I suggest recording:

a. How far you can run now (e.g. 10km)

b. How fast you can run now (e.g. 5km in 29:30, 10km in 60:00)

c. Goals for this year (e.g. sub 29 minute 5km, a half maratho

2. Every time you run, record:

a. Date & time

b. How far you went

c. How long it took you

d. What did you enjoy about the run?

e. Anything that was memorable about the run and and reminders for next time (e.g. “Gorgeous clear evening but pink socks rubbed a bit – must remember not to wear them for running again! Warmed up and stretched.”

3. Include other exercise activities – aerobics classes, cycling, walking, swimming, ice skating...

4. Flip back from time to time so that you can review your progress.

Re: Running is cancelled tonight

Sorry - tonight (tue) is still 2 icy.

Regards,
Gin
Sent from my iPhone

On 20 Dec 2010, at 09:04, Gin Tidridge <tidridge@gmail.com> wrote:

> It is too icy for safe running tonight (Monday) - keep fingers crossed for a miracle thaw in time for Tuesday!
>
> Regards,
> Gin
> Sent from my iPhone

Running is cancelled tonight

It is too icy for safe running tonight (Monday) - keep fingers crossed for a miracle thaw in time for Tuesday!

Regards,
Gin
Sent from my iPhone

This week's runs & Christmas

So cold on Monday - there was freezing fog initially, but the temperature dropped as it lifted. So a good evening to charge up a hill! No run on Tuesday as I was at a party - but Helena did an heroic solo 5K!

Running over next couple of weeks:

• Mon 20th & Tue 21st - running as normal from the Hub
• Mon 27th - no running
• Tue 28th - only the Mince Pie Run at 2:30pm at my house. All very welcome to join me for a gentle jog in the woods followed by mince pies & mulled wine.
• Mon Jan 3rd - running as normal from the Hub
• Tuesday Jan 4th - running as normal from the Hub

So, runs from this week (remember that I took the gentlest pace and did not loop back):

• Mon 7pm 5.96km in 42:17 472 calories
• Mon 8pm 5.10km in 44:42 289 calories

Last week's run & pants

Yes, that's singular! 5 of us braved the icy pavements on Tuesday - well done to Camille, Caroline, Christina and Jayne for enduring a very cold run.

A bit more disruption this week I'm afraid - I have my office party on Tuesday so will not be running, but bouncing around a dance floor for my exercise fix instead. Monday's runs will go ahead as per usual - so if you are a recently graduated beginner, do feel free to come along at 8pm on Monday.

Tues 7pm 5km/6.8km in about 45 mins, about 320 calories (wild guesstimates due to GPS user error - I forgot to hit "start" & only noticed at the halfway point).

More bravery was exhibited on Saturday - Jayne, Louise, Pauline & me did parkrun at 9am. The lake bit was too icy again, so we did 12 circuits of "the bowl" - a former gravel pit that looks a bit amphitheatre-ish. Slippery wet grass made for a challenging run - so chuffed that we all finished.

It was still cold, so I trialled a recent purchase - don't worry, pictures of my pants will not be a regular feature of these blogs - but I thought that the woolly wonderfulness of these should be shown to a wide audience. Backside was warmer than usual - fit for purpose!

What's on Runners' Letters to Santa?

Top of my list is ice free pavements!

But in the meantime, here are some ideas of what you could add to your letters to Santa:

1. Books:

a. "What I Talk About When I Talk About Running" by Haruki Mrakami - add a bit of philosophical reflection to your runs.

b. "Running Well: Run Smarter, Run Faster, Avoid Injury... and Enjoy It More!" - Sam Murphy & Sarah Connors - useful reference guide to avoiding and recovering from injury.

c. "Run for Life" - Sam Murphy - easy to read and full of running tips.

d. "The Lore of Running" - Timothy Noakes - a terrifying tome that has more information than I'm ever going to get through on running!

2. Socks - how original! Running socks tend to be a bit more expensive than others though - so could be an ideal addition to your list.

3. Headphones that don't fall out of your ears! Look for designs that loop over the top of your ears if you find that standard earphones don't stay put when you run.

4. MP3 player - I can't run without either a conversation or music! Vouchers to spend on tunes to add to your MP3 would also be useful.

6. Lightweight beanie hat, gloves, reflective stuff - all great for winter running.

7. Subscription to Runners World magazine or Women's Running magazine. The former is incredibly comprehensive and subscribing also expands the amount of online content you can access. I've only recently started reading Women's Running magazine - and it's impressed me with its articles.

8. Gizmos. Many runners find heart rate monitors useful to measure how hard they are working and tailor their training. Brands include polar and sigma. I use my GPS watch (Garmin Forerunner 305) to see how fast I am running and to measure distance.

9. Wrist wallet, shoe wallet - useful for car keys, emergency jelly beans etc

10. Water bottle - doughnut shaped bottles are easy to carry in your hand as you run. If you are doing longer runs, might be worth looking into a hydration pack.

Any other ideas?

Running is cancelled tonight - Monday

Pavements still have nasty icy patches so as Eastleigh isn't expected to reach thawing temperatures today, I am cancelling tonight (Monday's) runs. Forecast looks more hopeful for tomorrow.

Regards,
Gin
Sent from my iPhone

Running when it's icy

I thought it would be timely to give some advice on running when it's icy and snowy.

Do Think About Your Safety

If it's slippery underfoot, then you are likely to slip when you run. Decide whether to run or not after you've had a good look at the pavements and tracks on your route.

If it looks hazardous, give running a miss. It may be really frustrating to miss a few sessions, but your frustration will be so much greater if you slip and injure yourself.

Remember that it will be icier in areas that haven't been exposed to the sunshine during the day and often on higher ground.

Also bear in mind that cars may not be able to stop as effectively as usual - and that drivers may be focusing so much on keeping their car from skidding that they are even less likely to spot you. Look out for cars and wear something bright and reflective.

Other Options

What to do if you don't feel safe running outside?

If you are able to get to the gym, this is a great reason to switch to the treadmill for a bit.

If you are not a member and will be good at saying "no thanks" when the weather improves, you could opt for a free trial membership - do try negotiating with the gym's membership sales team!

To make your treadmill session more interesting, try doing some intervals. Jog at easy pace for 10 minutes, then do 10-20 minutes alternating 1-2 minutes of fast running with 1-2 of easy pace. Finish with 5-10 minutes of easy pace.

Schedule your gym visits to coincide with TV programmes you want to watch!

This can also be a good time to do some cross training. Go for a swim, take an aerobics class, try yoga. Circuits is a good choice if you want to be challenged. If you are pining for your bike, try a spinning class.

At home, you could dig out a fitness DVD or use a wii fit or similar. Shovelling snow is potentially great exercise.

Another good option is to simply go out for a walk and enjoy the snow. Take a sled and a camera!

This week's runs

Sorry for cancelling running on Tuesday - predictably, after I'd decided to not take the risk of running, the snow failed to stick and the pavement remained ice free. Still, there was a possibility of it being like today, so I still think I made the right call. I do have to err on the side of caution as it's a group activity.

Parkrun aren't sure if there will be a run on Saturday or not - check their website before travelling.

On the subject of parkrun, Claire D and Pauline both braved the cold weather on Saturday - and Claire was only 4 seconds off her PB!

Jess has found a fab sounding run for the 3rd Jan at Somerley which has options for 5K or 10K. It's a lovely location so could be a great start to 2011.

Runs in December - all as usual except:

• Tuesday 14th December - cancelled (office xmas party)
• Monday 27th December - cancelled
• Tuesday 28th December - Mince Pie run at 2:30pm from my house, no evening runs

This week's runs (Monday only):

Mon 7pm: 6.10km in 40:08 506 calories

Mon 8pm: 6.47km in 44:11 537 calories

See you on Mon/Tue - do check the blog first because if snow forces cancellation, I will post here by midday.

No running tonight

Sorry all - but I am erring on the side of caution and cancelling tonight's run.
The weather forecast is right on the edge - what concerns me is that there may be more snow later & the temperature outside is dropping to freezing early evening.

Hoping for all to be back to normal by Monday!

Eeks - late with last week's runs

Sorry to post so late - I'm blaming my advanced years for my failing memory.

Highlight was 4 former beginners completing their first 5Ks - fabulous achievement! We did some speedwork on Monday 7pm and Tuesday 7pm sessions.

Mon 7pm 5.85km in 36:55 481 calories

Mon 8pm 5.00km in 38:01 373 calories

Tue 7pm 5.78km in 39:09 467 calories

Tue 8pm 5.06km in 45:35 274 calories

Don't forget that there are no more Tuesday 8pm sessions as the beginners have now graduated to improvers!

Gin

Staying warm on the run

Now the weather’s getting colder, it’s a good time to think about winter running kit. It’s important not to get cold - but as we run, we literally warm up, so it’s a challenge to get the outfit perfect! Trying different combinations of clothing is the best way to find out what works for you – but here are some things that I’ve found useful.

Ears and Fingers

Lightweight gloves are ideal as you can stuff them in a pocket if you get too warm. Likewise, lightweight beanie hats are good headwear.

If you find that the tips of your ears suffer, but that your head overheats, try a head band or buff instead – or even ear muffs!

Cold Air

If the cold air is uncomfortable when you breathe in, try wearing a buff as a shield for your nose and mouth. It will warm the air slightly.

And do wear lip balm or Vaseline to keep your lips chaff free.

Feet

I've never suffered from cold feet when running. If you do, there are thermal running socks that might be worth trying. If it's pouring, I sometimes wear waterproof socks (Sealskinz) - but only for gentle shorter runs as they are quite bulky - but these are a must-have for my winter cycling!

Layer

The problem with wearing a thick warm top by itself is that once you’ve warmed up, if you find you are overheating, you can’t take it off! If you are wearing several thinner layers, you can remove the outer ones on the run, tie them around your waist and stay comfortable.

Warm air is trapped between the layers too – making them more effective than a single thick top. It’s OK to stop whilst taking off layers – much less embarrassing than tripping over because your vision was impaired by a jumper being removed!

Base Layer

For the base layer (closest to your skin), opt for something snug fitting to avoid chafing and breathable. I love merino wool base layers – but these can be pricey. A base layer can be as simple as a wickable t-shirt. Remembering to tuck this layer into my running tights helps to keep the cold air out - and to keep my hips warmer.

Mid Layer

Again, go for breathable. A thin fleece can be perfect for this layer and I would choose something with sleeves because this is the layer you are likely to remove whilst running - and it's easier to tie sleeves around your waist securely. Why remove this layer? Well, your jacket's likely to be the reflective, brightest layer - so it makes sense to remove the mid instead.

Jackets

A very lightweight windproof jacket that’s breathable and has vents makes a great outer shell, keeping draughts out. It doesn’t have to have sleeves. Windproofs are usually showerproof, but are not really up to proper rain.

If you have a lightweight waterproof breathable jacket, give it a go as your winter top layer - especially when it's raining.

Bottom half

Cold legs don’t seem to be a common problem – but on very cold days, I appreciate my thermal running tights with their cosy brushed backing. If you are getting too cold, try a pair of thermal longjohns under your leggings/running tights – I’m planning to experiment with some thermal undershorts to stop my bum from freezing soon!

Be seen!

In winter, we’re often running in the dark. Do look for clothes with reflective bits – and wear a bright reflective vest or strip. If you are de-layering as you run, try to ensure that you stay bright – if your jacket is reflective, remove a mid layer, then put your jacket back on.

Afterwards

I like to keep a warm spare top ready in my car for use immediately after winter runs. After you’ve cooled down, you might even want to put an extra top on before stretching if you are still outside.

Any more tips on staying warm on the run? Do share!

This week's runs - 15th & 16th November

Well done to Claire G - the 7th beginner to graduate through 30 minutes of running non stop! We'll be attempting a 5K on Tuesday evening which will be the final Tuesday 8pm session. Don't worry though - I will ensure that you'll be OK with the Improver groups - whether that's 8pm Monday or 7pm Tuesday. We've been doing longer runs recently, but will be taking the distance down as required, tailoring the session so that nobody is over-pushed (is that a word?).

Claire D braved the mud at parkrun today. Apparently, there is a possibility of the event being moved to a more free draining location nearby which might reduce time needed to clean trainers afterwards!

Monday 7pm 6.48km in 41:56 532 calories

Monday 8pm Didn't happen! I was all alone so opted for an earlier shower.

Tuesday 7pm 6.48km in 41:01 531 calories

Tuesday 8pm 4.5km in 40:44 241 calories

The next beginners programme will commence some time in January - haven't decided yet when.

Contingency for icy weather

I'm really hoping that we don't lose as many session this winter as we did last year due to ice. I hate cancelling runs, but if roads are too slippery for me to deem it safe, I will be erring on the side of caution and cancelling.

So, how to ensure that nobody turns up at The Hub ready to run & is disappointed?

1. If I cancel, I will put a note up on the blog (here!) by noon that day. So that's noon Monday for Monday runs and noon Tuesday for Tuesday runs. No note = running as usual.

2. I will also Tweet (where I am RunnyBun) and Facebook - but the Facebook will appear as my status, not on the Eastleigh WRN page.

3. I am also happy to email you if that's easier. Just let me know what email to use for this. Do bear in mind that you will then get a note every single time I cancel a session and it'll be short as I'lll be typing from my mobile!

4. Apologies, but I won't be SMS-ing to a group every time. However, I'm always happy to reply to your text if you want to double check.

And finally, this is only required when it's freezing and slippery! Here's hoping for a warm and barmy winter......

This week's runs - 8th and 9th November

Many congratulations to the 6 fabulous beginners who are beginners no more! They completed 30 minutes of continuous running - a great achievement and I'm extremely impressed. We're keeping the Tuesday 8pm slot going for a couple of weeks though to get to 5km before graduating to one of the Improvers' sessions. Don't panic if you missed the 30 minute session - we'll take things gently!

To mark their graduation, I'm proposing that as many of us as possible (all groups!) aim to make it to parkrun on Saturday 11th December. This is a weekly, free 5km event at 9am at Lakeside. You'll be finished in time to continue Christmas shopping.

Anyway, this week's runs:

Monday 7pm 6.56km in 42:12 540 calories

Monday 8pm 6.50km in 41:45 533 calories

Tuesday 7pm 6.56km in 44:36 543 calories

Tuesday 8pm 3.6km in 30:38 211 calories

Next week, the former beginners will be doing a 4.5km flat route.

A bit more about....loving your trainers

Some tips garnered from my recent physio visits and combined with wisdom from you guys and other places - these should help to give your trainers a longer effective life.

1. Do check the tension all the way up each bit of the lacing when putting your trainers on. Your foot needs to held securely in place to benefit from your shoe's support.

2. There's a great tip you can see on this website on a loop lacing lock that helps your shoe to hold your heel securely. Some other ideas here too on lacing to suit your gait and foot.

3. Use a double bow to ensure that your laces don't come undone whilst running (definite trip hazard!).

4. After running, resist the temptation to lever off your trainers without undoing the laces - and don't push off with the other foot. These actions can damage the shoe - especially around the heel.

5. Between runs, let your trainers air. Leave the laces loose & keep in a dry place. If they've got wet, resist the temptation to put them on top of a radiator - stuff them with newspaper instead to speed up drying.

6. I hate cleaning trainers - so I have a pair for the gym that are pristine and another for running outside. My gym shoes are new versions of my outside ones - once the outside ones wear out, I simply switch to the gym ones (already broken in on the treadmill) and buy a new pair of gym shoes.

This week's runs - 1st & 2nd November

Claire D managed to beat her PB at Parkrun on Saturday despite heavy mud - she's bemused as to how it can be her PB, but the watch doesn't lie - 5km in 27:49 - fantastic achievement!

Had my physio appointment & I've had the OK to run next week but all routes will be flat. There's a new stretch I'll be showing you that will help with lower calf/ankle area.

Monday 7pm 6.5km in 46:08 493 calories

Monday 8pm 6.64km in 40:16 429 calories

Tuesday 7pm 6.51km in 38:42 520 calories

Tuesday 8pm 3.50km in 31:02 189 calories

It's a big night for the beginners on Tuesday as they will be running for 30 minutes with no walking breaks.

Only got an hour?

Only got an hour? Here’s a training session that you can squeeze into a lunch break – or any other occasion when time is tight.

It’s based on being able to fit shower & beautification at the end into 15 minutes – if it takes more, trim time from the running bit not from the warm up, cool down or stretch.

Preparation: Pack a bag with your running kit and sort out your lunch so that it’s ready for your return at 1pm. Make sure that you drink plenty during the morning.

• 12:00 Get changed & do knee mobilisation.
• 12:05 Start your warm up. This can include walking back to your desk to drop off your kit bag! Going up & down stairs is good to include if possible.
• 12:10 Run. You have 30 minutes, so this could be a straight easy there ‘n’ back, turning back at 12:25. As time is limited, do use time rather than distance to determine the length of your run.
• 12:40 Cool Down & Stretch. Cool down can include walking back to your desk to pick up your kit bag.
• 12:45 Shower
• 13:00 Scurry back to your desk to enjoy a working sandwich!

If you want to make the run bit intensive, try the following tempo session. Remember that tempo pace is going just a bit faster than's comfortable - working at the border of aerobic/anaerobic.

• 12:10 Easy Run
• 12:20 Tempo pace for 4 minutes
• 12:24 Easy run
• 12:25 Tempo pace for 4 minutes (and turn around if it’s a there & back route)
• 12:29 Easy run
• 12:30 Tempo pace for 4 minutes
• 12:34 Easy Run

Monday's runs

Thought I should blog early as I couldn't give you the results from tonight straight away!

7pm 6.5km in 46:08 493 calories

8pm 6.64km in 40:16 429 calories

This week's runs - 25th and 26th October

A great run for all 6 of us in the 10 mile Great South this year! And it was the furthest ever run for all bar me - combined with fantastic times and over £1K raised for charity. Well done Clare, Jayne, Kelly, Pauline and Michelle - impressive achievement. Aching legs meant that I coached from the bike this week. We completely skipped the Monday advanced session and decamped to the pub to compare Great South stories - sorry to Jess as I failed miserably to let her know about this change.

Monday 8pm 6.57km in 46:48 558 calories

Tuesday 7pm 5.95km in 35:17 486 calories

Tuesday 8pm 3.72km in 34:47 213 calories

Beginners on Tuesday will be doing a 31 minute session - 15 mins running, 1 minute of walking then 15 minutes running.

This week's runs - 18th & 19th October

Well done to Kerry who did the Cancer Research 10K on Sunday in a very creditable 63 minutes - fantastic achievement, especially as she's only been running a few months.

On Monday, the 7pm group are decamping to the pub as we'll be recovering from the Great South. All welcome - but be prepared to be subjected to our tales of the run! Monday's 8pm run is unaffected (but I might be coaching from my bike).

Monday 7pm 5.80km in 37:56 480 calories

Monday 8pm 5.78km in 43:19 442 calories

Tuesday 7pm 5.88km in 39:20 488 calories

Tuesday 8pm 4.01km in 33:58 249 calories

Beginners next week are doing a 32 minute session with walk breaks at 10 minutes and at 21 minutes.

A bit more about... when to stretch

There are many views and studies on when to stretch – what follows here is the WRN line on stretching:

There are different types of stretching.

Static Stretching is what most of us think about when stretching – getting into a position to hold a stretch for 10 seconds plus. Muscles shorten when we exercise, so this form of stretching is best done after your run to help ease your muscles to lengthen. There is some evidence that performing static stretches before exercise can hinder endurance, strength output and explosive movement. Also be aware that stretching cold muscles is not recommended – it can cause injury – and this gives a timing problem. If you warm up & then pause to do static stretches, you heart rate will start to go down – so you may lose some of the warming up benefit.

Dynamic Stretching is a bit different – it’s where muscles are stretched during a dynamic movement. This type of stretch isn’t held and it uses momentum. We do have some of this stretching in the warm up – knee mobilisation, weaving (aka baseline/grape vine) and hacky sacks, skipping are all dynamic stretches. It’s designed to increase mobilisation, allowing more blood flow to your muscles and flexibility – all of which can help performance and help prevent injury. If running from home, btw, try going up & down stairs as part of your warm up as this can be a useful dynamic stretch. More about dynamic stretching - click here.

Include dynamic stretching in your warm up, leave static stretching until afterwards. If you’ve worked hard in your run, do make sure that you devote time to static stretching – and you can stretch safely all the time that your muscles are still warm. That includes after your post run shower or bath!

This Week's runs - 11th & 12th Oct

Just one run on Monday as I was away on a long weekend. Louise did her first sub 30 minute 5K - and did 6k in under 36 minutes - great work!

Great South Runners - if you do a long run this week, take it easy & don't do more than 10-12km. After Saturday, no more long sessions, just some gentle runs to keep your legs moving. The aim is to be fresh & injury free on race day.

Monday 7pm 6.07km in 36:25 497 calories

Tuesday 7pm 6.07km in 40:14 501 calories

Tuesday 8pm 3.8km in 34:01 210 calories

The beginners will be doing 33 minutes on Tuesday - 3 walk breaks at 8 minutes, 16 minutes and 25 minutes.

Great tip on keeping kit smelling fresh

I hate it when I take a running t-shirt out of the washing machine & it still has a lingering smell of old sweat, even though it's theoretically clean. Wickable technical fabrics seem to suffer the most from this and I suspect that washing at lower temperatures may not help.

Got an interesting tip from Helena - put the offending item in the deep freeze. The bacteria causing the whiffiness won't like it.

So on Sunday, a loved-but-smelly-despite-having-been-washed t-shirt went in the freezer (dry). Took it out tonight & all lingering smell had gone. Remarkable!

And with an eco(ish) head on, packing stuff into spare freezer space is good for keeping it running efficiently whereas occasional washes at 60 or more are very un-green and bad for kit durability.

Most impressed!

This week's runs - 4th & 5th October

Nice running conditions this week - dry, not windy, not too cold. The advanced session included a threshold component - working at the upper limit of aerobic which is great for development, but less good for chatting! The Beginners nailed looping back - very good to see - and we determined that we're split fairly evenly on X Factor vs Strictly....

Mon 7pm 5.19km in 35:00 407 calories

Mon 8pm 5.81km in 37:41 482 calories

Tue 7pm 5.01km in 36:19 391 calories

Tue 8pm 4.32km in 42:02 241 calories

Next week, the beginners will be:

• Warming up (includes skipping revisited)
• Jog for 34 minutes with 1 minute walk breaks at 6 minutes, 13 minutes, 20 minutes and 27 minutes
• Cool down
• Stretch

The full 10 miles

If you fancy a rehearsal for the Great South, we'll be running 10 miles from the Hub at 9am on Saturday. If parking's difficult, try Church Road (just up the hill from the Anglers) and walk to the hub via the river. It'll be a flattish route.

This week's runs - 27th & 28th September

Blogging early for once! It's been kind of drizzly for this week's runs. I think the Advanced group have got (even) fitter over the summer - Monday's ascent of the big hill in Bishopstoke was easier than we remembered! 2 good sociable runs in Eastleigh with the Improvers and the Beginners are up to 4 minutes.

Don't forget that WRN subs go up on the 1st October. Do join online or get your application in the post as soon as you can if you want to beat the £5 price rise (now £25 per annum). You do need to be a member to run with Eastleigh WRN.

This week's topic for the Beginners was nutrition. I've attached a link to an interesting Guardian article - on first glance, it seems to claim that exercise won't help you lose weight. However, on a slower read, I've decided that it's a good homily on the dangers of over compensating for exercise with food. More of a risk after an intensive session!

Monday 7pm 5.00km in 36:28 401 calories

Monday 8pm 5.81km in 41:21 470 calories

Tuesday 7pm 5.43km in 40:09 429 calories

Tuesday 8pm 3.88km in 36:09 210 calories

Next week, the beginners' session will be:

§ Warm up

§ Jog for 4 minutes

§ Walk for 1 minute

§ Repeat until you get to 15 minutes

§ Jog for 5 minutes

§ Walk for 1 minute

§ Repeat until you get to 39 minutes

§ Cool Down

§ Stretch

This week's runs - 20th, 21st and 23rd Sept

If you haven't joined WRN yet - or if your membership is due for renewal, please bear in mind that WRN are putting up the annual membership fee from £20 to £25 - so join/rejoin before the end of this month to avoid an extra £5!

I really enjoyed Tuesday's 7pm run - Claire, Kerry and I squeezed every last bit of daylight for a run in the woods, finishing up along the road as twilight descended. Well done to Anna - who did a sub 35 minute 5km on Monday on only her second run with the group after a break from running.

We did a longer run on Thursday - many members are working up to the 10 mile/ 16km Great South Run next month. I think all of us doing the longer run had aching legs at the end, but we seem to be on track for 10 miles soon.

Mon 7pm 7.13km in 46:56 586 calories

Mon 8pm 5.00km in 34:12 415 calories and 6.00km in 41:00 est 498 calories

Tue 7pm 6.31km in 44:34 511 calories

Tue 8pm 4.17km in 40:53 243 calories

Thu 7pm 10.33km in 71:11 est 815 calories and 14.01 in 96:20 1142 calories

Beginners next week are moving up to 4 minutes:

Warm up

Run 3 mins, walk 1 min up to 13 mins. Then it's run 4 mins, walk 1 min up to 37 mins.

Cool down, stretching

I have put a collation of the full beginners programme complete with handouts that you should be able to download here as a pdf.

Longer run on Thursday

7pm starting from the Hub, 10K or 14K - options for both!

This week's runs - 13th & 14th Sept

It was a little damp on Tuesday - so I figure all who made it to running have extra shiny haloes! We do go out in most weathers - only exception is snow & ice. A lightweight waterproof is useful - look for breathable fabric & vents.

Mon 7pm 5.73km in 41:12 455 calories

Mon 8pm 5.00km in 38:08 378 calories

Tue 7pm 5.82km in 41:42 472 calories

Tue 8pm 3.72km in 34:32 220 calories

Next week's beginners programme - week 3:

Jog for 2 mins, walk for 1 min until 12 minutes

Jog for 3 mins, walk for 1 min until 36 minutes

Price Hike

WRN membership is going up in price by £5 per annum from October to £25. If you are taking out membership, do so before then!

Total costs are £20 (becoming £25) for WRN membership and then either £2 per session for beginners and occasional runners or £10 per annum for frequent runners. The £2/£10 goes towards running the Eastleigh Group - training fees for leaders, reflective vests, printing etc.

Let me have you membership forms by 21st October to beat the price hike! You can also post the membership application yourselves - address is at the bottom of the forms. Group is "Eastleigh", leader is me, venue is "Eastleigh" and our region is "South East". Affiliation gives you discount off some race entries - but not all (e.g. excludes Race for Life and Cancer Research 10K).

Form for new members is here.

Form for renewal is here.

Running wc 5th September

Sorry to be blogging so late - I've been working away this weekend without much computer access and didn't have my Garmin with me for reference. Anyway, enough feeble excuses!

Those of you running on Tuesday - do remember that we ran different distances, but all arrived back at the Hub at roughly the same time.

Tue 7pm 5.27km in 40:59, 369 calories

Tue 8pm 3.13km in 30:13, 180 calories

Beginners next week:

Warm up

Jog for one minute, walk for one minute, up to 15 minutes

Jog for two minutes, walk for one minute, up to 34 minutes

Cool Down

Stretch

This week's runs - 30th and 31st August

No running on Monday 6th September as I'm doing my ridiculous bike ride - but there's a normal session at 7pm on Tuesday 7th, followed by the next Beginners' Programme (whoop whoop). Well done to those of you who came out on BH Monday this week.

Mon 7pm 5.55km 41:19 438 calories

Mon 8pm 7.18km 50:02 585 calories

Tue 7pm 6.00km 42:19 396 calories

From Monday 13th, I'm going to be doing more to make the Improvers groups better for mixed abilities - they will cater both for experienced runners as well as those returning to running after a break. I would love your feedback as we try this - it's really important to me that everyone enjoys our running!

This week's runs - wc 23rd August

4 runs to report this week - and I had the bike setting on the GPS by mistake so the calorie counts are not right. Never mind! Running is as per usual on Bank Holiday Monday and Tuesday next week.

Monday 7pm 6.44km in 41:40

Monday 8pm 6.00km in 42:42

Tuesday 7pm 5.64km in 38:17

Thursday 7pm 12.0km in 1:23:47

Well done to Claire D on her first 10K on Thursday - and it wasn't the easiest route! Some great running too by Clare L, Jayne, Pauline and Kelly who all ran 12K rather well.

A bit more about.... giving blood and running

A topical subject as I've been trying to work out how to support Thursday's longer run, given that I'm booked to give blood on Thursday morning....

According to the National Blood Service website, 8-10% of my blood will be removed. If I weighed less, this % would be higher - it's why you have to be 50kg (7 stone 12) to give blood. Anyway, vigorous exercise isn't recommended afterwards as it dilates the blood vessels, increasing the risk of feeling faint - so no running!

I did try to run once on the treadmill on the same day - I felt ill and woozy after about 10 mins.

There's lots more about this on the website and there's also a donor helpline.

nb managed a PW (personal worst) on Saturday's parkrun - still blaming lack of blood!).