Thursday, 24 June 2010
Tuesday, 22 June 2010
Thursday, 17 June 2010
much do you run now, are you training for a specific event,
babysitting, any other exercise activities.
However, 3 times a week is a good guide. This gives you 2 spare
exercise "slots" for other aerobic activity based on the govt advice
of 5 sessions per week of at least 30 minutes.
Why not run all 5? You can, and if you enjoy doing so with no problems
then great! However, running is high impact and it will be kinder to
your body (especially your feet) to mix in some lower impact aerobic
activities like cycling, swimming or walking. It's good to mix to
prevent boredom setting in - aerobics or dance classes are great for
Rest days are important. This is when your body recovers and rebuilds
strength. If you've seen me struggling on a Monday, it's normally
because I was mountain biking on Sunday. Ideally after a strenuous
workout, I would have a rest day instead. I do still walk or cycle on
a rest day - but gently.
And if you run once or twice a week, that's fine too - especially if
you are not training specifically for an event. Make up your weekly
training sessions to 5 with other activities.
Not all your activities need to be intense or hard work. Taking a 30
minute walk in your lunch hour counts - and you can break it down to 2
x 15 minute or 3 x 10 minute sessions instead.
Wednesday, 16 June 2010
Tuesday, 15 June 2010
Pacing is one of the most important skills you can learn as a runner. Get it right and you'll complete runs in your best possible time.
For perfect pacing, you need to plan a little and wear a watch.
If I want to run 5K in less than 30 minutes, I need to check that my pace is around 10kph, so every kilometre should take around 6 minutes. Running our beginner's route that you all know, I can use a mapping website (e.g. www.gb.mapometer.com ) to see where 1K is – it's on the junction of Sayers Road & Hamilton Road. If I get there 6 minutes after starting, I'm on track. However, much less than 6 minutes and I've run too fast. I then need to slow down a little – otherwise I'll be at risk of not being able to complete the distance.
At the 2.5K turning point (just after the Olympic Way crossing), I should be at 15 minutes. If I'm over that, I need to see how I feel about upping the pace a little for the second half of the run, or decide to delay achieving my goal for another day (and do a bit more speedwork!). If I'm under 15 minutes, I may want to take it a bit easier to ensure that I can complete the run if I'm feeling tired.
Checking the time again at the junction of Sayers Road & Hamilton Road, it should be 24 minutes. I've only got 1K to go, so now's the time that I can up the pace a bit more, and maybe try a sprint right at the end.
Starting too fast is a really common problem, so that time check at 1K is key to achieving objectives. To prevent this, consciously start gently, ensure that you are running aerobically (can you talk??) and save faster music on your MP3 for later in the run. Kilometre or mile markers at races are invaluable tools.
For parkrun, 1K is after we've run around the lake, doubled back on ourselves and about halfway before reaching the railway.
GPS gizmos like my Garmin Forerunner 305 and iphone's Runkeeper and iMapmyrun are really helpful for pacing as you can see how fast you are running without having to work anything out in advance.
Some simple calculations:
25 minute 5K = 1 kilometre in 5 minutes = 1 mile in 8mins
30 minute 5K = 1 kilometre in 6 minutes = 1 mile in 9mins 40 seconds
35 minute 5K = 1 kilometre in 7 minutes = 1 mile in 11mins 15 seconds
40 minute 5K = 1 kilometre in 8 minutes = 1 mile in 12mins 50 seconds
Do bear in mind that the further you run, the slower you will run. I suggest that the first time you run a new longer distance, just build to that distance without worrying about the time. Once you can do the distance & want to go quicker, use the time you last ran it in as a benchmark and simply aim to beat it slightly with your pacing plan.
Thursday, 10 June 2010
Saturday, 5 June 2010
running shoes: undo your laces and take them off properly. Pushing
them off with the laces done up can wear the back of your shoes out.
And your trainers will dry out quicker and breathe more with the laces