A bit more about... CC6

When we joined SRS, some of us were slightly bemused when we were encouraged to take part in CC6s and RR10s - was it 6K, 6 miles, 10K, 10 miles, off road, on road - what were these things and why take part?


Well, I do now know & understand why SRS take part so enthusiastically in these series!  Starting off with the CC6....

• What? 
• CC6 - Cross Country League race.  There are 6 over winter - hence CC6!  The running clubs of south Hampshire organise & take part.
• When? 
• One Sunday morning per month from November to March.  All start at 9:30am.
• Where? 
• Each race has a different course.  Four of the six are in the New Forest (next Sunday's is at Bolderwood), the last one was close to Winchester and the one on 4th March is at Fleming Park.
• How far?
• About 4-5 miles - a different distance each time.  Courses are cross country - so off road & most have hills.
• How much?
• Free.
• How does it work?
• Check on the website to get the start point and allow plenty of time to get there as the selected car parks can take a bit of hunting down!
• Wear an SRS top if you have one - but don't worry if you don't.  Look for other SRS tops so we can get together at the start & learn who's doing our admin.
• Run.
• At the end, you'll be handed a raffle ticket.  Hand this to the SRS organiser who will administer the paperwork. 
• Your results will then appear on the CC6 website & will contribute to SRS's performance over the series.  We need 3 runners each time to have our results counted.
• What's so good about it?
• Beautiful locations - a chance to run with some new scenery.
• Friendly & welcoming.
• Free.
• Very well marshalled and you can study a course map at the start.
• SRS help to marshal/organise the Winchester CC6.
• Very fast runners can't take part.  It is designed to be a good series of events for club runners.
• Good to meet other club's runners - and other SRS runners!
• Early-ish start means that you have the rest of your Sunday free.
• Any downsides?
• It can be muddy - trail shoes will be really useful.
• No loos at the start/finish!
• It isn't chipped so you will lose a few seconds from your time if you weren't first in line at the start.
• Do check the maps for starting car parks - there may not be a marshal directing traffic when you arrive.

Check out the website to learn more.

A bit more about... parkrun

I'm going to embark on another mini series of blogs about stuff you might find useful.  I'm sure you'll all contribute your own wisdom either as comments here or on Facebook!
Anyway, this mini series is about local events and kicking off with parkrun.

• What? 
• Eastleigh parkrun
• When? 
• Every Saturday morning at 9am
• Where? 
• In winter, the playing fields on Wide Lane, in summer, Lakeside Country Park next door.  The parkrun website tells you exactly where the start is - and whether they are in summer or winter mode
• How far?
• 5km
• How much?
• Free to everyone.
• How does it work?
• You need to register beforehand on their website.  This is free.  
• Then print off a barcode that you take with you on Saturday.  
• On crossing the finish line, you'll be handed a 2nd barcode.  A marshal will scan this together with your personal barcode.
• Later that day, you'll be texted & emailed your time.  You'll also learn if you managed a PB!  Check on the website to track your progress.
• Do 50 (like Karen B & Claire D) & you'll get a t-shirt.
• What's so good about it?
• parkrun is a series of 5km races that take place at venues all over the country at 9am on Saturdays.  Extremely well organised by volunteers, you'll run with a diverse mix of speeds - and ages, including kids.
• The organisers are fabulous - and will respond well to any queries.  They maintain a useful Facebook page as well as the main website.
• You can track your progress.
• Pretty flat.
• On the summer route, you can take your dog.
• Pacemakers operate on some weeks - a great way to beat a time barrier.
• Because it starts at 9am, it doesn't cut into your weekend too badly.
• Any downsides?
• It can be muddy - trail shoes will help, especially in winter.
• The course always involves laps
• Try to get there at least 5-10mins before the start.

If you're a little nervous about the first time, volunteer to help out.  This will give you the chance to see what's going on & meet some of the runners and organisers without the additional pressure of actually running!  You can volunteer any week, but SRS are providing lots of volunteers on 18th Feb.

Alternatively, mention you'd like to give it a go on Mon/Tue at the training session & I'll see if I can rustle up a running buddy for you.

Find out more: http://www.parkrun.org.uk/eastleigh/home

Reasons to fit a run in over Christmas

Yes I know that there is so much to fit in at this time of year, but I’d like to push the benefits of going for a run or two over the festive season:


1. It doesn’t have to take long!


a. I reckon you can get a good run slotted into 1 hour. That’s including time to get changed into kit and showered afterwards! I wrote a piece a while back on running in your lunch hour that could help you to plan a great run.


b. Let’s face it, there are time when a bit of fresh air is needed to retain sanity – one hour isn’t much to find.


2. Great way to see more of an area.


a. If you are staying with family, running can help you get to know the area a bit better. I’ve got to know Torquay and Corbridge much better simply by running on my own from the house.  Use an online tool like Google Maps, GB.Mapometer or Map My Run to plot & plan a good route.


b. If it’s your childhood home, running can allow you to see what’s changed over the years.


3. New running buddy opportunities


a. Why not go out with any of your family who are into running? It might be a great way to get to know your brother-in-law a bit better.


b. If there’s a big speed/fitness difference, use the “it’ll be a special Christmas run” line. Agree to go at the speed of whoever is slowest – and if you are the slowest, ask for some tips/advice as you go as it could be a good opportunity to learn some new stuff.


4. Feel better.


a. I guarantee that the festive feasting will be more enjoyable if you’ve exercised before – build up a proper appetite!


b. A bit of space will do you the world of good - head space and body space!

5. Chance to try out any lovely new kit you’ve had for Christmas.


a. New smartphone? Use a quiet sofa moment to get it properly set up then get out to play! Runkeeper and Mapmyfitness are both great apps to get downloading.


b. Use a gentle solo run as a chance to sort out quite how the new headphones are going to work with the new running hat without dislodging the new shades…..


6. Unbeatable opportunity for smugness

Running in the cold

We are finally getting something resembling winter weather, so here are some ideas on how to enjoy running in the cold.

• 1.        Extend your warm up – don’t skip it.  Your muscles and joints will take longer to warm up when it’s cold.
• 2.       Do drink!  You are still losing water when you run – but you are less likely to notice it.
• 3.       Choose your route with the conditions in mind.  Frost takes longer to disappear in the shade so stay on the sunny side of the street.  Leaves on the ground can form a slippery mush – best avoided! 
• 4.       If you find the cold air going into your lungs very uncomfortable, try a Buff (microfibre tube) pulled up over your nose & mouth a la wild west outlaws!  This helps to warm and moisten the air a little – and keeps your nose warm.
• 5.       Keep your cool down brief and if possible, leave stretching until you are inside in the warm.
• 6.       Once you get inside, try to keep moving for at least 5 minutes before hitting the shower.
• 7.       Keep a warm top in the car ready to put on straight after your run so you don’t get too cold on the way home. Dry socks and shoes are also sensible – damp means you’ll feel colder.

If there’s snow & ice, I tend to switch to the treadmill instead.  You can get yak tracks that fit over your trainers – and trail shoes have a little more grip than normal running shoes.  I don’t lead runs when there is snow on the ground – check the blog at about noon to confirm if we are going out.

Winter kit can make the difference between a good and miserable winter run.  We all seem to have different combinations of what works for us!  Don’t restrict your search to running shops – outdoor/walking/ski shops often have great kit.

1.     

•   Layer – especially on top.  Several thin layers work better than 1 thick layer as air is trapped between each one and you can take off/put back on as required:

a.       Base Layer

                                                               i.      Thermal & breathable, ideally quite close fitting.

                                                             ii.      Merino wool is lovely!  Non itchy and doesn’t carry smells.

                                                            iii.      Might have long or short sleeves.

b.      Mid Layer

                                                               i.      Long sleeves, often has a higher neck.

                                                             ii.      Might still be thermal, but should be breathable.

                                                            iii.      Thin fleeces can work well.

c.       Top Layer

                                                               i.      Windproof (often waterproof too), this will keep the wind chill out.

                                                             ii.      Still needs to be breathable.

                                                            iii.      Pockets are great for gloves.

• 2.       Bottom half doesn’t tend to get as cold – if your core is warm, your legs may be warm too even if only wearing 1 layer.  However, my backside gets cold, so I resort to wearing a lovely thick woolly pair of shorts over my running tights!  I love thermal running tights – look for ones with fleecy insides.
• 3.       Head

a.       Beanie hats are sold for winter running – not too thick and breathable.

b.      I prefer a fleece band to keep my ears warm without over heating my head!

• 4.       Neck - Buffs (microfibre tubes) are great for preventing draughts. 
• 5.       Gloves – running gloves tend to be thin so easy to stow away in a pocket.
• 6.       Something reflective – especially as light levels are often low even in the day.

How Walking can Help you Run

“Don’t run before you can walk” isn’t the most inspirational of phrases – but it’s not bad as an intro to how walking can compliment running, another chapter in my blogs on cross training.

I love hill walking – but don’t get the chance to do so very often now. I did when I was 16 - we moved from the Midlands to the North West. Yorkshire Dales, Lake District and Snowdonia – all within day trip distance and there was a great walking club at my school. Both my parents and in-laws are enthusiastic members of walking groups - Dad even led tourists on the West Highlands Way a little while ago. From our group, Anne did the South Downs Way a few years ago – and Zoe gets the chance to hit Munros on a regular basis now she’s based in Scotland (jealous!).

There’s also power walking. Claire G and Louise L both came to running from power walking and Sarah F has done the Moonwalk. More recently, Nordic Walking has been growing in popularity – using poles to ease knee stress and give an upper body workout.

But most of my walking is pretty gentle. If I have a meeting in London, it’s a 25 minute walk to the station and if location and weather allow, I prefer to walk across central London from Waterloo. A wander in the woods after work or just down the hill to get a paper – and I don’t (normally!) get sweaty enough to need a shower afterwards which adds to the convenience factor.

Endurance Crossover

Walking gives a cardio vascular workout that’s low impact. Gentle walking will improve your fitness – gently! More intensive walking can give a quicker improvement to your stamina and fitness.

Hill walking can be an all day activity – or day after day – and this will give your endurance a real boost as your legs, feet and lungs get used to the constant exertion.

Louise HW had a great suggestion that I’m employing now with beginners – try to up the amount of walking you do before starting to run. It’ll boost your fitness and put you in a great place to start running. Running 1 mile does burn more calories than walking 1 mile. Running should benefit your walking as it will make you fitter and stronger.

Muscle Crossover

There is cross over – but you will find that you don’t use the same muscles in exactly the same way for running and walking as the movement is different. However, walking will certainly strengthen your feet, legs, lower body and hips.

Technique Crossover

Good walking technique requires looking ahead, relaxed shoulders, moving your arms to assist and keeping your pelvis in a neutral position – all of which make for good running too.

Running and Walking Together

This is the basis of the beginners’ programme that we use, but don’t think that walk breaks are only for those building up to running - walking breaks are a great way of easing your body into longer distances. Jeff Galloway has even taken mixing walking breaks into runs up to marathon level with impressive results with experienced, elite runners.

Walking is a great way to warm your body up ready for running and the perfect way to cool down afterwards.

Getting Started

Simply taking a walk in your lunch hour, walking to the paper shop or dragging the family to the park are all great ways to sneak more walking into your daily routine.

If you want to investigate power walking, try this guide from Joanna Hall.

I’m very proud of my Mum for leading Health Walks in her village – there’s a network all over the country, including walks in Stoke Park Woods. These attract many who are new to exercise and tend to be gentle – but are a fantastic starting point.

if you’d like to walk in a group.

For rambling and hill walking, the local groups of the Ramblers Association are a great option - and there are many other walking groups in Hampshire listed on this link.

Anyway, given that so many of you walk already, I look forward to your comments!

How Pilates can help you run

I haven’t done very much pilates – so this will be more of an internet trawl than personal experience kind of blog! Of the group’s runners, I know that Helen C is an experienced fan of pilates. It took years for me to realise that it's pronounced pie-lahhh-tees btw!

Endurance Crossover

A pilates session is not a cardio vascular workout – it’s unlikely to help you build stamina. But don’t write it off – pilates will help enormously with technique, injury prevention and muscle strength....

Muscle Crossover

Pilates helps to strengthen and stretch your back & core muscles. Sprinter Harry Aikines-Aryeetey used pilates as part of his recovery from a spinal injury . Core stability improves your body’s balance and reduces the stress on your muscles, helping to prevent injury. Pilates also helps to develop limb (including leg) muscles’ strength and flexibility.

Technique Crossover

Pilates helps you to improve your posture – and this will pay dividends in your running technique.You’ll be more aware of what your muscles are doing which will enable you to focus on where you need to improve.

Running and Pilates Together

There are no ways I can think of to mix the 2 activities into 1 event! However, mixing in pilates, yoga or weights will pay dividends in boosting your running performance. A good weekly routine might include 3 runs, a pedal or swim and a pilates or yoga class.

Getting Started

Although there are DVDs out there, it is definitely worth taking classes to ensure that you learn to do pilates properly. The movements are so precise that an eagle eyed instructor really will help you to get the maximum benefit.

I have found that getting the right group with an instructor who suits you is really important. Look for a small group size. The first pilates class I tried was too big and I found that the instructions were too vague for me to follow. As the movements are so precise, this is kind of crucial. The class I do get to occasionally isn’t big and the instructor is fabulously bossy and precise – perfect for me!

How Swimming Can Help You Run

Camille was telling me that on holiday, she intended to swim a couple of lengths, but somehow ended up doing 40! She’s attributing this to increased fitness from running, but I thought I’d look into how swimming can help your running.

I am a reasonably rubbish swimmer – I only nailed head-in-the-water breaststroke a couple of years ago – but I am married to a great swimmer. Angela is the only keen swimmer I know of in the group.

Endurance Crossover

Swimming is aerobic, CV exercise. Add a 20 minute reasonably intensive swim to your routine (i.e. not stopping for a 5 minute chat every other length!) and you’ll improve your body’s fitness and stamina. As it is low impact with the water supporting your body, you can add this without stressing your joints.

And adding running to swimming is good too. Running is high impact and weight bearing – so helps to build protection against osteoporosis.

Muscle Crossover

The beauty of swimming is that it doesn’t use the same mix of muscles in the same way as running. There’s much more upper body work and that can balance the lower body emphasis of running. And I find that swimming does work my core too.

Breaststroke is a good all over body workout. Front crawl has the advantage of working your ankles for the kicking action.

It is also resistance work, so you’ll strengthen your muscles more.

Technique Crossover

I think that you see the benefits of great technique more obviously for swimming than many other activities – and it helps to build the message that technique really matters! Timing can improve the efficiency of a stroke - as it can the efficiency of your stride.

Running and Swimming Together

Triathlon is the obvious way to combine running and swimming – with cycling too. If the thought of open water & wetsuits is a little daunting, there are events where the swimming bit is done in the pool.

Swimming can be a great recovery activity – easing your body back into exercise after injury or a big race in the pool allows you to get muscles moving without risking joints.

Getting Started

Because technique does make all the difference between feeling that your swim was simply drowning avoidance or actually a great workout, do consider taking some lessons. Or persuade a friend who swims well to join you in the pool to give you a few pointers.

How Cycling Can Help You Run

It’s about time I did a bit more writing about running, so here’s a new mini series on cross training – doing stuff other than running to improve your running and your fitness. Eastleigh SRS runners who pedal regularly include me, Gillian, Pauline and Claire D and this is Cycle to Work Week – so it seems a good place to start.

Endurance Crossover

A lengthy bike ride will help you to develop endurance fitness, getting your body, legs and lungs to sustain effort over a longer time. Giving your exercise regime a bit of variety can also help you to keep working on endurance.

Many of us use bikes for commuting and as transport – so we sneak in a bit more exercise without using up much extra time.

Muscle Crossover

Cycling uses most of the leg and hip muscles used for running – so helps to strengthen them.

It is also low impact, so your joints don’t get the same pounding that they get when you run.

Cycling is perfect for recovering from a sprained ankle & many other injuries.

Running complements cycling as it is weight bearing which builds greater bone density, helping to protect you against osteoporosis.

Technique Crossover

Cyclists work on cadence – spinning their legs faster to cycle more efficiently. Increasing your pace when running by doing the same (more, faster strides instead of bigger strides) is also more efficient.

Running and Cycling Together

Duathlons normally combine running with cycling. I’ve only done one, but now I have a more road focused bike, I’d love to do another! If your swimming is good, there’s always triathlons.

I find that a gentle bike ride to running events (e.g. parkrun) warms me up before and cools me down afterwards.

Getting Started

If you’ve not cycled for a while, start gently and ideally without traffic. Persuade a cycling friend to join you – and lend you a bike – in a park, on a cycle path or on the New Forest cycle ways.

Spinning bikes and exercise bikes in the gym are also useful for getting the movement nailed before venturing outside.

Permission to make excuses

On Radio 4’s “All In The Mind”, there was a piece on sports psychology by Dr Tim Rees from Exeter University. You will improve the most if you give yourself reasons for a poor performance that you can control. Positive feedback to failure puts the power to change within your control. He did an experiment with blindfold darts – but it translates well to all sports, including running.

Putting a bad run down to “I’m no good at running” is not likely to help you to run better next time.

Aspects you can control include:

"I set off too quickly.”

“I chose a route that was too hilly/rough/muddy for the distance I covered.”

"It was too hot for such a long run.”

"I’m still not over my cold.”

"I was dehydrated.”

"My technique could be better.”

“I need to train a bit more before I try that route again – or I could tweak the route in the short term.”

Also try to note what went well – even if your run wasn’t great. Some examples:

• 
  
  Give yourself a huge pat on the back for going out running at all.


• 
  
  Congratulate yourself on being wise enough to take a walking break when it got too tough to run.


• 
  
  Try to remember a part of the run that felt a bit better.


• 
  
  Feel proud that you tried a new route – even though it might need a bit of tweaking.


• 
  
  Celebrate finishing your planned run.


• 
  
  Put some extra effort & time into your post run stretch – and recognise that this will help you to recover better.

Running really is mind over matter!

Running with your dog

Running with your dog could be a great way of giving you company on a run, a sense of safety - and by combining your exercise with your dog's, it could be an invaluable time saver.

There's some great advice on the Cani Cross website - with the emphasis on your dog's health. This is a race series for cross country running with dogs - but check the sections on getting started & your responsibilities as these would apply to any running with a dog. This article from the Guardian a couple of years ago also has some tips.

Cani Cross has also led to greater availability of running harnesses. Hands free harnesses will enable you to keep your dog under control without affecting your posture. I'm very intrigued by the Paw Wax on this website!

Many dogs participate in Parkrun, but I'm not keen to allow dogs to join our training sessions as I know that they can put off some runners even if the dog is perfectly behaved. If someone is put off, they may not be comfortable in letting me know and are likely to simply stop coming along. I think too many if us have had negative experiences of other people's dogs when we're out running!

Sunglasses

Here comes the sun – and with it, my running specs transform from science geek goggles to cool(ish) shades. So, stuff about running in shades.

Benefits of sunglasses

1. They keep the sun out of your eyes, reducing need to squint (and hence help to prevent laughter lines). And keeping UV rays out of your eyes is better for them.
2. They keep bugs & grit out of your eyes – especially appreciated by wearers of contacts.

Things to consider

1. Check that the pair you choose do have UV protection.
2. Big plastic will be better bug shields than small lenses. Wrap around styles give better peripheral vision – a good safety point and a novelty for me as my normal specs are much smaller.
3. Polarised lenses can help prevent glare.
4. Don’t go for too heavy a tint. If your run takes you through a darker area (e.g. under trees), you still need to be able to see. Mine are photochromatic, but can take a little while to adjust. Some sports sunglasses come with interchangeable lenses so you can select something appropriate for the conditions.
5. If you do find you can't see as it's got darker, use them as a headband instead. Sunglasses in the dark doesn't make for good health & safety.
6. Good running sunglasses stay put and don’t steam up. Do a bit of surfing to check how others have found different models before purchasing – and ask around your running buddies.
7. Online is often a cheaper option – especially for those of us who need prescription specs. Check returns policies though.
8. Check that your sunglasses/headphones/hat interface on your ears is comfortable before embarking on a run – you don’t want to get irritated en route!
9. Regular specs wearers will already know to keep them clean and wipe with a proper cloth (never a tissue).
10. The perfect sunglasses for you may not be specific for running. If you already run in a pair you love, don’t feel that you need to get a new pair just for running.

Perfect Running Routes

What is the perfect running route?

My preferred road routes have wide, tarmac based pavements that are fairly even and don’t have a major camber. Tarmac’s a little more forgiving than concrete slabs. I avoid pavements that have been rendered uneven by tree roots or repair works – tripping doesn’t tend to enhance runs! Camber can cause issues with knees and feet.

At night, I look for good lighting – and if I’m alone, I tend to avoid quiet streets. I don't generally run off road in the dark.

Preferred off road routes aren’t too muddy (unless it’s not rained for a while), don’t have too many big ruts that I have to pick over & lack stiles and gates. Width is good too – especially when negotiating dogs & walkers.

Hills – I like them, but if I’m doing speedwork or pushing my distance, I opt for flatter routes. If you train on a hilly route for a race that’s much flatter, the event will feel much easier.

If it’s rainy, I avoid muddy off road routes. If it’s really windy, I avoid exposed routes. On hot sunny days, I gravitate to shaded routes.

Scenery – a fabulous added extra that can make a run really special. Woods, fields, sea, views, river – all good!

How to find the perfect route

Running is a great way to get to know your immediate neighbourhood – home is often the best place to start. Keep looking out for roads, tracks and cut throughs that you could add to your route whilst exploring. Take a look at an OS map to work out where footpaths and tracks go.

Map My Run, GB Mapometer and Google Maps are amongst some of the great online mapping tools you could use to plan routes. A great tip I got from Clare Lewis is to view in hybrid mode to spot paths that aren’t shown on the mapping.

Also have a look at the online running sites for routes suggested by others in the area, but don’t make your own routes from your home public for safety reasons,

Ask friends where they run, walk or cycle for more ideas. Also look out for where other runners are running – there's usually good reason why you often see runners on certain roads (e.g. Passfield Ave in Eastleigh is well lit, wide, even and flat).

Look for opportunities to run when away from home - one of my favourite's is in Torquay from my in laws' house to their beach hut and I've loved the runs I've done on holiday.

And do keep looking for new routes - it'll keep your running fresher and more interesting.

International Women's Day - Marathons

I've been reading up about the history of women in distance running - although Stamatis Rovithi ran the original marathon course in 1896 just after the Olympic revival, women were barred from marathons for many years. Bobbi Gibb hid in a bush before running the Boston Marathon unofficially in 1966, followed in 1967 by Katharine Switzer who entered as K.V.Switzer - officials only realised after she'd set off that K was Katharine and one attempted to remove her from the course. Women were only allowed in the Boston Marathon 5 years later!

It wasn't until 1984 that the first women's marathon took place at the Olympics - American Joan Benoit won.

Am I a runner?

This is something that’s cropped up in a few conversations recently – I was a bit miffed to hear 2^nd hand that somebody had said that I didn’t look like a runner for example!

So am I a jogger or a runner? Does that matter? Am I only a runner if I’m going at a fast pace? Maybe there’s a set distance? If I don’t run for a couple of months, am I still a runner? How about if I only run once a month? Or if I run in the gym on a treadmill but not outside? Is it about my kit?

There was a great article by Sam Murphy in Runners World a couple of issues ago on this topic – well worth a read. Her definition is that if you have your trainers laced up & you are out of the house, you’re a runner. Speed and distance don’t change that.

The difference between walking and running is that both feet are off the ground at some point in the movement if you are running – perhaps only briefly and only a little. No matter how gentle your running pace, you’d be disqualified from a walking athletics event for using this movement! It’s not defined by speed.

I think once you’ve done some running, you always are a runner. If you take a break and return, it’s very likely to be easier than it was learning to run initially – and you’ll know what to do.

I’m not keen on the phrase “jogger” as it implies a low level of effort that I don’t see at any Eastleigh WRN sessions! Jogging is a gentle running pace – but it is still a run.

I’ve found other runners very happy to chat about running with me, even when I know that I’m in a different league of performance – and I know that I’m not alone in that. Don’t be embarrassed to talk about your running with colleagues or friends who run – it’s a great chance to share tips and experiences.

“It is the runner in me who understands that the beauty of my body is in the things it can do, not the way it looks doing them.” - Kristin Armstrong, Runners World September 2010 and it's my new motto.

Anyway, we are all runners – enjoy!

What's the right pace to run at?

Pacing yourself is so key to being able to run better! Too fast and you may not achieve your target distance. Too slow and you may complete a race feeling that you might have been able to achieve a better time.

The key pace for building distance is your comfortable speed. Your body is working aerobically and your heart rate is about 65% of your working heart rate. You'll know if you are at this pace if you can chat - conversation is a very good heart rate monitor! You'll use this pace for most of your running training.

Your comfortable pace will change over time - if you are new to running, you may find that simply running regularly will help you to speed up. Working on pace with speed work will turbo charge this process - more about that later.

There's a useful calculator here from the Runners World website.

Some factors that can hinder running at your comfortable pace:

1. Music

Running to music can really help to keep you going and can help to increase your speed. However, you will tend to run to the pace of the music, so choose your playlist with care. If you're finding runs difficult, it might be an idea to edit out fast techno tracks. Music that changes speed can play havoc with your pace - for example, Rockafeller Skank. The right music at the right time can help you to get into your stride - Christina Aguilera's Candyman works well for me at the start of a run.

2. Peer pressure

This is difficult at races - trying to find your pace when people are shooting off at the beginning is really tricky. Try to start towards the back - especially if the race is chipped - as fewer people overtaking you will help.

If you are running with a friend who's much faster than you, agree a pace before you set off. The faster runner will need to run at the slower runner's pace - otherwise, the slower may not be able to achieve the distance target. Running with a friend who is a little faster though can help to push you - just make sure that you are still able to chat and be prepared to slow down if it's getting tough.

3. Environment

Hot weather, slippery pavements, high winds, rough tracks, mud, hills - so many factors can make it difficult to maintain a constant pace. The key word is "comfortable" - if you're not, slow down! Your effort should be constant, not your speed - and don't compromise on safety for the sale of a PB.

Running when your jeans are a size 16 or over

I've been a runner of all dress sizes between 14 and 24 over the last 11 years – so I do feel that I have some experience in this area! One of the things I love about Women’s Running Network is its objective of “giving all women, whatever their age, size or ability, the opportunity to run together to improve their health, fitness, confidence and safety”. And it’s size that I am going to focus on here...

The average dress size for a UK woman is 16. There is no reason why somebody who is average size or over can’t enjoy running as there is no reason why somebody who is average size or over can’t build running fitness. “Thin” does not always equate to “Fit”. I have been able to overtake runners who are slimmer than me – and I’ve been overtaken by runners larger than me.

There are some things that any runner who is new to exercise needs to consider – but these are not exclusively for runners who wear larger clothes.

1. Have a chat with your GP before taking up any new exercise regime.
2. Follow the 10% rule – increase your run length by no more than 10% per week. This allows your muscles to build and joints to strengthen properly.
3. Don’t run every day. Assuming that you are aiming for 5 exercise sessions per week, make no more than 3 running and make the others lower impact activity (cycling, walking and swimming are perfect).
4. Do some strength work. Yoga or weights at the gym are great and I can show you some exercises.
5. If you have any problems (for example, pain that happens every time you run), go to your GP and consider pushing for a physiotherapy referral. Most GPs are very keen to encourage us to exercise – and so should be supportive.
6. Do go to a specialist running store if shopping for new shoes.

I have found running easier and faster when at the slimmer end of my weight fluctuations. I was advised when buying running shoes in a very gentle (and slightly embarrassed way) that my issues with overpronation might ease if I was able to lose a bit of weight – and I can’t disagree with that. However, I’ve been able to enjoy running – and to feel that I am progressing – when at the bigger end of my range as well as when slimmer.

If you are not enjoying running yet, don’t leap to the conclusion that it’s a shape/size issue. We’re all different – and some people take to running quicker than others. Building running fitness is best done gradually – frustrating though that may seem! If you are not sure that you are ready to run just yet, consider increasing your walking to get your fitness up initially.

Where things get more difficult is clothing. Sports shops don’t generally cater well for anyone size 18 or over – and even size 16 items can seem thin on the ground. It’s worth looking online – Simply Be and La Redoute have some sportswear in sizes over 16. Adidas & Nike do clothing up to size 18 – so do persist in searching! M&S has a limited sportswear range – but does go up to size 24. No Balls does bras up to 50G and Bravissimo up to K cup.

When to Run?

In terms of performance, the best time of day in a few books & articles is 4-7pm – late afternoon to early evening. This is supposed to fit in with your body’s natural daily cycle, hormones and energy levels.

Ironic really that most races seem to start at 10 or 11am! If you are training for a morning race, do try to fit in some training sessions in the morning. This will enable you to check on your day’s plan for the race – especially timing for breakfast! For example, I know from experience that if I am running at 10, I need to drink something other than my beloved expresso before 8:30am. I also know that I operate better on my normal bowl of lazy porridge than on a bigger breakfast. Everyone is different for food and liquid intake – use training timed at the same time as your race to get a routine planned that will work for you and your body.

However, the best time of day to run is whenever suits you best. If you are a morning person, try running before work or after you’ve dropped the kids at school. If you operate better later in the day – and can fit the run in easily – that’s when to run.

Integrating your running with your schedule is important – if this is difficult, you are less likely to make it out running. Some ideas on integrating:

1. If you walk the kids to school, try going in your running kit & run home, perhaps taking a slightly longer route. If you drive them, try going straight to a park afterwards for a run

2. If you have access to a shower at work and the distance works, try running for your commute. One way of doing this (inspired by my sister’s cycle commute plan!):

a. Monday morning– drive in with your running kit plus work clothes for Tuesday.

b. Monday evening – run home

c. Tuesday morning – run to work

d. Tuesday evening – drive home.

3. Make up a week’s plan to your running. Ensure that it actually works with your diary!

4. State of mind – Lucie, a former WRN-er, had a great way of describing a running session – “30 minutes is Eastenders”. Try to think of your run as “me” time – it can be a great opportunity to think through something.

5. Don’t dismiss running in the dark – later running can work well for people with small children – once kids are in bed & partner is home, go then. Ideally, buddy up with someone in a similar position to make it feel safer and more sociable.

6. Take the dog – combine walkies with a run.

7. Join a running club...

I’m sure all of you could add a few more to this list – it’s what we all do!