Tuesday, 30 November 2010
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!
Sunday, 28 November 2010
Wednesday, 24 November 2010
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!
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.
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!
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!
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.
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.
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.
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!
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.
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!
Saturday, 20 November 2010
Tuesday, 16 November 2010
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......
Friday, 12 November 2010
Thursday, 11 November 2010
Thursday, 4 November 2010
Monday, 1 November 2010
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!
- 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