Like most people, I started running wearing my (only) trainers – not running ones. As my distances went up, I found that at 3km, my toes went numb – and at 5km, I was getting blisters on the inside of my arches. So after my first Race for Life, I went to a proper running store, discovered that I overpronate, and was bought my first running shoes as a birthday present – no more blisters!
The right kind of shoes can increase comfort levels – making your run more pleasant. They can also help to prevent injury.
There are 3 types of running gait:
· Normal: your heel rolls a little when it hits the ground. Look for “stability” shoes.
· Overpronating: your heel rolls excessively when it hits the ground. Look for “motion control” shoes that can help to control this.
· Supinated/Underpronating: your heel doesn’t roll enough when it hits the ground. Look for “cushioned” or “neutral” shoes with lots of flexibility to encourage your heels to roll more.
Specialist running store staff will be able to check your gait for you on a treadmill in store, looking at your worn trainers or by simply watching you run a little! Try to visit at a quiet trading time so you get plenty of attention.
Wet Footprint Test
This article on the Runners World website explains how you can work out what kind of running gait you have – from looking at wet footprints – but I still recommend going to a specialist store. http://www.runnersworld.co.uk/news/article.asp?UAN=481
Women-specific trainers are designed for narrower feet – as we tend to have narrower feet than men.
Break you new shoes in gently. It will be a couple of runs before they reach maximum comfort. Replace your shoes after approx 100miles of running.
Thursday, 12 March 2009
Friday, 6 March 2009
Week 8 Beginners Programme
Just 3 walk breaks tonight – but I’m confident we’ll all be OK! You can take more walk breaks if necessary.
- Warm up
- Run 7 mins, Walk 1 min
- Run 8 mins, Walk 1 min - repeat to 34 mins
- Cool down
- Stretching
A bit more about... things we may not always feel comfortable talking about!
That’s not to say that talking about going to the loo, periods and bras is off limits – just that you might prefer to have this information in written rather than spoken form!
Bras
A supportive sports bra is a must-have piece of kit! Too much movement may result in more problems than discomfort and pain – it has been linked to neck and back problems.
Replace regularly – worn sports bras may chafe as well as lack support. Try on the bra before purchasing to ensure that it fits well, minimising bounce. Cupped bras (encapsulating) have been shown to be much more supportive than compression bras.
Stress Incontinence
Many people find that a small amount of urine escapes when they are running – if this happens to you, you’re not alone! It’s not exclusive to women who’ve had children. If you do experience this problem, try to ensure that you go to the loo just before running. Wearing black running shorts or running tights may help your confidence as may wearing a pantyliner. However, it’s worth talking to your GP – especially if it’s a frequent problem – as they will be able to suggest some exercises and remedies to help.
Periods
Apparently, it’s the week before your period when you may notice that your running performance dips the most. You may find that running actually alleviates period pain as endorphins are released.
Pregnancy
If you already run, you may be able to continue running through the first trimester – and possibly into the second. Talk to your GP and midwife.
After giving birth, talk to your GP and midwife about when it will be OK to start running again.
Bras
A supportive sports bra is a must-have piece of kit! Too much movement may result in more problems than discomfort and pain – it has been linked to neck and back problems.
Replace regularly – worn sports bras may chafe as well as lack support. Try on the bra before purchasing to ensure that it fits well, minimising bounce. Cupped bras (encapsulating) have been shown to be much more supportive than compression bras.
Stress Incontinence
Many people find that a small amount of urine escapes when they are running – if this happens to you, you’re not alone! It’s not exclusive to women who’ve had children. If you do experience this problem, try to ensure that you go to the loo just before running. Wearing black running shorts or running tights may help your confidence as may wearing a pantyliner. However, it’s worth talking to your GP – especially if it’s a frequent problem – as they will be able to suggest some exercises and remedies to help.
Periods
Apparently, it’s the week before your period when you may notice that your running performance dips the most. You may find that running actually alleviates period pain as endorphins are released.
Pregnancy
If you already run, you may be able to continue running through the first trimester – and possibly into the second. Talk to your GP and midwife.
After giving birth, talk to your GP and midwife about when it will be OK to start running again.
Eastleigh Group Survey - Times
I've had a few requests to review the times of the Monday Training Sessions as some of the Beginners are finding that the later start time suits them better. This won't be an issue for a while because even after the Beginners Programme completes in a couple of weeks, I intend to keep it going as an intermediate group for a bit.
However, I'd like to consolidate the 2 groups into one at some point because I'd like to get another Beginners Group underway - probably in July.
Can you complete the linked survey (click here to get to it)? This way, I can ensure that I reflect your views and requirements on timing?
Thanks.
Gin
However, I'd like to consolidate the 2 groups into one at some point because I'd like to get another Beginners Group underway - probably in July.
Can you complete the linked survey (click here to get to it)? This way, I can ensure that I reflect your views and requirements on timing?
Thanks.
Gin
Friday, 27 February 2009
5 Mile Women Only Event in Salisbury
Our nearest WRN neighbours at Salisbury are organising a 5 mile fundraising run on Sunday 19th April to raise money for the Firefighters Charity - follow the link for info & the application form.
Thursday, 26 February 2009
A bit more about... safety
A bit more about... safety
This is an area that we tend to think about more than male runners! And it’s one of the reasons why WRN exists – we tend to feel safer when running with others. Some tips:
Avoid running alone if possible
It’s not always possible, but you’ll find that you feel safer when running with a friend. I often go out with my husband with him on a bike for the same reason.
If running alone, phone a friend
Try to make sure that somebody at home knows roughly where you are going and when you expect to get back. If there’s nobody in, try setting up a system with a friend – phone or text when you are heading off with your route and finish time, then call/text them when you’re done.
Variety
Don’t stick to the same predictable route. It will keep your run more interesting as well as making it safer.
Keep the volume down – or off
Many advise running without headphones so that you can hear what’s going on around you from a safety perspective. If, like me, you feel that this isn’t an option (I can’t run alone without music!), keep the volume low enough that you can hear your surroundings.
Look out for hazards
Kerbstones and traffic are probably your biggest risks! Pay attention to your surroundings. Wear reflective gear at night and keep an eye on surfaces for obstacles.
Verbal Harassment
This is irritating, can be upsetting, but don’t let the idiots win. Thankfully, it’s rare! I find that carrying on running in a purposeful way, keeping my eyes ahead and wearing sunglasses or a baseball cap help me to block this out.
Carry a mobile with you
It’s also good to carry a piece of paper with your name and an emergency phone number.
This is an area that we tend to think about more than male runners! And it’s one of the reasons why WRN exists – we tend to feel safer when running with others. Some tips:
Avoid running alone if possible
It’s not always possible, but you’ll find that you feel safer when running with a friend. I often go out with my husband with him on a bike for the same reason.
If running alone, phone a friend
Try to make sure that somebody at home knows roughly where you are going and when you expect to get back. If there’s nobody in, try setting up a system with a friend – phone or text when you are heading off with your route and finish time, then call/text them when you’re done.
Variety
Don’t stick to the same predictable route. It will keep your run more interesting as well as making it safer.
Keep the volume down – or off
Many advise running without headphones so that you can hear what’s going on around you from a safety perspective. If, like me, you feel that this isn’t an option (I can’t run alone without music!), keep the volume low enough that you can hear your surroundings.
Look out for hazards
Kerbstones and traffic are probably your biggest risks! Pay attention to your surroundings. Wear reflective gear at night and keep an eye on surfaces for obstacles.
Verbal Harassment
This is irritating, can be upsetting, but don’t let the idiots win. Thankfully, it’s rare! I find that carrying on running in a purposeful way, keeping my eyes ahead and wearing sunglasses or a baseball cap help me to block this out.
Carry a mobile with you
It’s also good to carry a piece of paper with your name and an emergency phone number.
Wednesday, 25 February 2009
Beginners Programme Week 7
I'll post up the "theme for the week" bit when I've written it! However, we will be talking about posture and technique on Monday as I'm aware that as we're running further, it's tempting to focus 100% on keeping going and then technique can get a bit sidelined!
Week 7 Schedule:
Run 6 mins
Walk 1 min - repeat to 14 mins
Run 7 mins
Walk 1 min - repeat to 37 mins
I also want to emphasise that taking more walk breaks than I'm showing here is completely acceptable. Also, we will be looping back to ensure we stay together-ish.
See you on Monday!
Gin
Week 7 Schedule:
Run 6 mins
Walk 1 min - repeat to 14 mins
Run 7 mins
Walk 1 min - repeat to 37 mins
I also want to emphasise that taking more walk breaks than I'm showing here is completely acceptable. Also, we will be looping back to ensure we stay together-ish.
See you on Monday!
Gin
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