Run for Fun

Consistency is key

2009-11-29T19:43:00.003Z

There is nothing better in running than being able to train and run consistently. Everything seems to fit into place that much better, and the mental lift it gives you enables some decent times to be achieved. Getting a regular pattern of 3,4 or 5 times a week training pays off inasmuch as the body gets into a rhythm and your running becomes much less stressful. I am one of the people who, although I love running, always find it quite an effort to do so. This might be because I train at a faster pace than I should, however when consistent training is done it all seems a lot more effortless. Go for the consistency of regular running and you will certainly feel the benefits.

Try something else

2009-11-15T08:41:00.004Z

Running is great, no question about it, but if all you do is run then you are missing out on so many more ways in which you can improve your fitness which in turn will help you to run better.
Cycling and swimming would seem to be the most popular cross-training activities and there are benefits in both of them for fitness. One day a week doing something other than running is good for your health and fitness.
I went hill walking with a friend yesterday and I thought I was reasonably fit because of my running but I found myself breathing a bit harder on the steepest parts of the climb. This was ok and I thoroughly enjoyed it and have determined to do it again because it gives the body a different kind of workout and helps overall in your general fitness. The views are also very good.

Losing Fitness

2009-11-04T10:54:00.003Z

This is something that every runner tries to prevent. All the training has been completed, the feeling that you are at a great level of fitness is good, then something happens be it injury or illness that means no activity for a while. This then means that you are caught in a place where you cannot continue at the same level and you know that when you eventually can return to activity, your fitness level will have suffered. It is always hard to get started again after a time off. This is where willpower plays a great part. Running is very much a mental activity and if you are able to focus well it can help a great deal. The key here is to try and avoid the situation that developed in the first place. Why did you get injured, could it have been prevented, did that illness come because I did something that made me more open to bugs, viruses etc. Prevention is always better than cure. Keep the level of fitness where it is by being careful and avoiding situations that can lead to injury or illness.

The Chaffing Problem

2009-10-25T18:08:00.002Z

I dont know about you but this can be a serious problem for many runners. It all starts when your skin surfaces constantly rub against something else that produces irritation and then develops into something that is really uncomfortable like blisters or rash and can lead to the skin being broken and bleeding. There are a few specific areas where the runner might encounter this. On the foot, especially the heel or on and around the toes. On the nipple area on the chest. In the groin region. All of these areas are subject to constant rubbing and if no precautionary measures are taken, can often lead to blisters and the like.
One simple way of alleviating this condition is to apply vaseline or a similar substance to the areas before exercise. This will ensure that the surfaces will not be rubbing against each other dry and therefore will prevent the skin blistering or becoming chaffed.
In this instance prevention really is better than cure.

Targets are good

2009-10-18T17:51:00.002+01:00

Just had another enforced rest from my runs due to chest infection. Knew after the last run that something was not right with the breathing so parked the trainers for the last 2 weeks. Should be able to start again sometime this week. To help me do this I received notification of the BUPA Great Winter Run to be run on Jan.9th 2010 and this has given me a target to aim for. I have completed this in 2006,7,8 and missed last year due to a number of things. It is a 5k race which takes in some great scenery around Arthur's Seat in Edinburgh. It is 12 weeks away, so I am going to plan a schedule for that and hopefully carry it through to the race itself. Its a real spur to have a target to aim for and its something I would certainly recommend to all runners.

Best Surfaces to Run on

2009-10-05T20:19:00.003+01:00

With most mass participation runs these days being run mostly on roads, the greater part of your training will be on roads. However, if all the training is done on roads then I think the chances of injury become greater. Roads are a bit harder on the joints than the other types of surfaces you can train on. Other types of surfaces are, canal pathways, grass, sand, running track, and treadmill. A favourite of mine is the forest path, it is firm but has a kind of bounce in it that you will not get on the roads. It is good to try a variety of surfaces as you train for a race, remembering of course that the race will probably be on road surface, so most of your training will be done on that. One thing worth noting is that if a lot of running is done on the road, it is good practice to run using both sides of the camber on the road. This will prevent your gait from being constantly over to one side due to the camber, which can lead to strains and injury.

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Are you well shod ??

2009-09-30T16:55:00.002+01:00

I currently run in a pair of Nike Air Pegasus shoes and they are quite comfortable. I bought them so I could use my iPod with them as I ran. Unfortunately I found that I did not like listening to music as I ran so I chucked the iPod. This got me thinking about the different shoes I have had over the years and going back 20 odd years, I don't think Ihave had that many.
First ever pair were a pair of New Balance followed by a pair of Silver Shadow. These were followed by a pair of Asics Gel Cumulus and another pair of the same before I purchased my current shoes. I should add that I had a long break from running from late 80's till early
2000's.
There are no right shoes to wear. It all depends on how you feel in them. There are shoes for all kinds of pronating feet,under,over or balanced. The main thing being if going to purchase, is to get good advice by going to a specialist running shop and get a gait analysis. This will pay of in the end and ensure that you keep on running !!!

A very popular sport activity

2009-09-25T13:55:00.002+01:00

Just reflecting on the Great North Run held last week and it caused me to think how very popular and indeed very good for all the many charities that gain from these sort of events, the mass running events are. A long time ago when I ran my first marathons there were only a few thousand folks taking part - I think about 53000 ran last week - and the charities supported did not get anywhere near as much revenue from the races.
Many great and heart-rending stories evolve from this kind of event and it can become very emotional. That aside I think the popularity is definately at a high point just now and being part of such a gathering and getting a PB or performance best time from the race gives a tremendous amount of satisfaction to thousands of people.
Long may this type of event continue to be held and fulfil the expectations of many.
Are you a seasoned runner - good, what are your goals for the next year ??
Are you a beginner - good - make sure you plan well for your entry into what is a terrific pastime.

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The Mature Runner

2009-09-18T17:44:00.003+01:00

I was thinking the other day, when will I stop running. This is quite a question for me because I have been running since 1980 admittedly with a long break in between. I have enjoyed running all this time and now that I am well into 'Veteran' stage I just wonder if I know when I will say 'that's it' and retire gracefully. With my knees giving me much pain, maybe that time is not too far away and yet the human body is a peculiar beast and time after time I find myself enjoying my runs no matter what age I am.
The truth is when Running has been a big part of your life you do not want to stop. The worst times are when you are forced, mostly through injury or illness, to do so. Well for the foreseeable future I will continue to run and hope that the things I experience when running and write about give inspiration to those who are like minded.

Getting back from Injury

2009-09-11T12:17:00.005+01:00

I was out running today, first time for almost a fortnight. The knees had given me real grief after my last run, so the only way was to rest until I felt I could get out again.
This caused me to think - when is it the right time to start training after injury. I could only come to the conclusion that in a general way it is when the injury has cleared up, but more particularly, when you feel it is right. Even then you have to guard against going out too soon, because sometimes it will feel ok, but it might be too quick. It really is down to a personal decision. I made that choice this morning and even though still in the doubtful mode, it worked out ok and I managed a couple of miles. So, never rush back from injury, its always better to take your time and ease back into training.

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Inspired but what now

2009-09-06T21:10:00.002+01:00

Well the World championships in Berlin came and went. Fabulous performances from the likes of Usain Bolt, Kenise Bekele, etc. and the British team did well too. It gives us some hope for the future when we can at least win some medals. Inspired by these performances ?? Yes, but what now..... Well its back to where its at with yourself, your training and your races. I went out to try and run 2 x fast miles - well fast for me - last week and I succeeded. However, the backlash came the next day when I discovered my knees were killing me - again !!! Do not know what happened, I felt fine when doing the runs and was able to knock about a minute of each mile time. The only thing I can think of was that it was the extra effort of actually running faster that did it. I thought my body/legs could take it, but clearly they could not. Have spent the rest of the week not running and allowing the knees to get back to normal.

Good to be back

2009-08-16T19:54:00.002+01:00

Well, that was a long summer break, but its good to be back and turning to running again.
I managed to run a bit during the holidays, but the knees are giving problems again.
A major championship is now underway in Berlin, and its good to watch all these top atheletes going out and giving it all they have got.
It's the same on a personal level. You like to give it all you have got in a race, but sometimes it is not possible and you feel like giving up.
Well don't - everyone gets these feelings from time to time, but its the people who keep going even through the rough patches that are winners !!!

There is a Big difference

2009-06-23T20:10:00.005+01:00

Watched the british team in Portugal at the weekend, in particular Mo Farrah in the 5000 mtrs.
He was impressive, being where he wanted to be throughout the race and then putting a fantastic burst with about 300mtrs to go. He won easily.
That got me thinking about the difference there is between the Elite runners and the ordinary recreational runners like myself.
They have really demanding training schedules, they probably train every day, they eat right etc. they have a dedicated team around them - trainer, physio, doctor, psychologist. In fact anyone getting this opportunity is privileged to be in that position and it is great when you see them putting in a great performance and Winning.
Contrast that with the recreational runner - training schedule fitted around work, try to eat right, get out when they can - no trainer, no physio, no doctor (other than the GP who does not talk the same language) and no psychologist.
However, it does not mean that this type of runner cannot be a winner. They might not win races, but for them the winning is often just being able to train regularly, race and keep injuries at bay. There is much enjoyment of just being able to train and race at whatever level. Why ??
Because each one just loves RUNNING.

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Breathe Easy

2009-06-19T10:16:00.003+01:00

During my training run the other morning I got to thinking about breathing. Its something that we all must do and yet when you think about it there are many facets to it. As a runner, this takes on a new meaning inasmuch as it is very important that we get our breathing right as we run. When I started my run I noticed that my breathing was really easy, normal even, but as I progressed it got a bit more pronounced and although it was not any more difficult to keep a good pace up it certainly was more rapid than it had been. This is normal during my training runs and it obviously works for me to be breathing a bit harder than normal. I say normal and what I mean here is the fact that most running advice would say that you should be able to keep a conversation going as you run and not feel 'out of breath'. This is great advice and everyone should try and train within these guidelines. Perhaps for myself I have got used to running with my breathing the way it is. Progressing from beginner runner to more experienced runner should mean that you see a difference in your breathing patterns. It should get easier as you get fitter and the aim is always to be able to run with your breathing being easy or slightly raised. You should not continually feel as if you are breathing too hard.

Training Strategies

2009-06-16T08:44:00.003+01:00

There are many runners who train 3 or more times a week in preparation for their chosen races. The most popular distances are 5k, 10k, Half marathons and Full Marathons. No matter what distance you are training for, the same set of rules apply. You must plan your training with the next race in mind. This should include a mixture of easy, hard and at pace runs. It is always a good idea to vary the training runs and choose some which have hills both up and down. The aim is to get yourself well prepared and your fitness level to the best possible. It is in providing the variation in training that can lead to a better outcome on race day. Giving yourself new challenges when training is far better than just going out and running the same routes which gets quite boring. Running with someone else can also help a great deal. It gets quite lonely when out with no one else. Having company can lift your spirits through all kinds of training routines and this can be good for the overall preparation that you ar doing.

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Anyone can run, can't they ??

2009-06-10T10:23:00.004+01:00

Running is a universal thing, people from all over the world are participating daily in this great sport/pastime. Everyone will be at different stages in their running, some are elite runners doing up to 120 miles per week in training. Others will be content with one or two runs a week of 2 or 3 miles which keeps them in a reasonable state of fitness where they can enter a race or two and have the satisfaction of both running and helping others through sponsorship.
Whether your are in the former or latter catagory matters not, the fact that you run entitles you to a place in the sport which has many benefits.
Robust health is perhaps taken for granted by many. When they are sidelined with injury or illness it then begins to dawn on them how valuable it is to have good health. However, this sport embraces people who are constantly healthy and also people who have fought against the odds and even though they have some debilitating condition, can still fight through and complete races which is a truly remarkable testament to the human spirit.
Running needs all kinds of people to join together and do what they like doing.
ie. RUNNING.....

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Cure Runner's Knee

2009-04-18T16:19:00.004+01:00

I have suffered from Runner's Knee in the past and it is something that brings much pain. I would run for so long and then the knees would start hurting and this in turn would curtail my running. It used to get sore just below the Patella, it was a dull kind of ache in that region and the only thing that would help was rest. But you know, that is not what runners want to do, is it....
I eventually went to see a podiatrist who, after examining my gait etc. prescribed orthotics - these are inserts which go into your trainers. I started cautiously with these and soon found that I was running again comfortably with no knee pain !! I have ran consistently for the last 4yrs. with the orthotics and would certainly recommend them to anyone who is suffering like I did with knee pain. But remember, go to a specialist podiatrist before buying any orthotics. Listen to what he says and follow his recommendations, it will pay off in the end.

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Warm Weather Running

2009-04-12T14:20:00.002+01:00

Its nice to feel the warmth again on the runs. Although there are some things you have to do differently from cold weather running to enable yourself to enjoy it. First is an obvious one, clothing - you need to shed some of the warmer stuff and get the shorts and tee shirt on. Next you need to keep hydrated - it does not take long in warmer weather for you to feel the need to have a drink and if it suits you carry a bottle with you. Third thing is pace - you need to be able to judge your training so you are not overdoing it when it is hot or you will be in danger of doing yourself harm by trying too much at once. Learn to relax in your running, there is always tomorrow and a well thought out programme is always better than running/training haphazardly.

The Dreaded Layoff

2009-04-03T14:50:00.003+01:00

No runner likes to hear the words - ''you will have to stop running for a while''.
There are different reasons for these words being spoken, but all have the same meaning, no running for a while. The 2 obvious reasons are, firstly if you have injured yourself and secondly if you are unwell. It is silly to try and ignore these words, you keep running at your peril. The wise thing to do is to accept it and stop for a while. This gives the body time to recover, whether it be illness or injury.
The hardest thing about being laid off like this is the thought that when you return to running it will take some time to get back your fitness to the level it was at before the lay off. Also, when you have been used to regular running it is difficult to pass your time without thinking of being 'out there'. What makes it worse is when you see someone out for a run. They are running smoothly and look ever so fit. This is not easy to live with. Still, time does heal and what you must do is look forward to the day when you can once more get out and get back to running. It is a great feeling.....

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Great Expectations

2009-03-30T18:40:00.007+01:00

Just read a report this morning on the races held in Ethiopia over the weekend. One of the UK's bright hope for the future Steph Twell, had been expected to do well in her cross country race, but she finished well down the field and was quite disappointed with her run.
This got me thinking about how many times when going into races you think you will do well - you are in good shape, the training has gone well, the weather is favourable etc. only to find out that in the race you run terribly and cannot make head or tail of it. Why is this ?? I do not know, but it just goes to show that each race must be taken individually and you must be prepared to do the best you can - you cannot do any more.....

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Pushing through the pain

2009-03-25T09:00:00.003Z

No doubt you have experienced this. Its the moment when you are trying to go that bit faster than you have before. Your mind is set to get your body moving faster, but as you do your body hits back and sends the message - I cannot go any faster... to which your mind says - yes you can !! and with that extra effort, you surge through that pain barrier and achieve a faster time. Its an exhilarating feeling and when evaluating your run you can pinpoint the moment when you put that extra bit of effort in and achieved something. It does not end there, in fact it is just the beginning because many times in your racing or training you will be faced with that barrier. You have a choice at that moment, stay this side or push through to the other side. Which will you choose ??

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Scary Hillwork

2009-03-21T10:57:00.003Z

A lot of runners, particularly those new to running are a bit scared to tackle any kind of hill running. Although this is understandable, it must not be a thing that is shied away from. Every runner will come up against some hills if they are to participate in road races.
The way I have looked at it is to see every incline as a challenge, a thing to be conquered and more often than not this helps greatly in being able to run up the hills. It is partly a mental thing and if you let your mind control things it will be saying a lot of negative things to you as you approach any inclines.
Including hill work as part of any training progam is vital if you are to succeed in the personal challenges that racing brings. Do not be put off by hills, run them and see the benefits in your overall training/racing programs.

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Pacing it out

2009-03-16T19:35:00.003Z

Everyone has seen the 'pacemaker' do their job in competitive races. They go out and run at a particular speed which enables the race favourites to judge their races to the point that when the pacemaker drops out, they can then take over knowing that the pace has been right for them to have a chance of winning the race. It's a little different for the 'normal' road runner where pace takes on a different meaning. If you start a race at too fast a pace, then you will suffer later on in the race. Also, set off too slow and when the time comes to quicken up its too late to finish in a good time. This is where an understanding of correct pacing is vital to enable any aspiring runner to do well in their races. The pace should be constant with what the runner knows he can maintain. Keep this in mind when running and your results will increasingly be more satisfying.
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Mostly Mental

2009-03-11T09:05:00.002Z

Many times people will not complete a race. Is it because their body has given up on them, or have they injured themselves on the run ? No, its because they have given up in their mind.....
Running, some say is more about mental attitude than it is actual physical exercise, and I think they have a valid point. Many times during running whether training or in a race I have been challenged by my mind telling me things like - Its really hard today, or I do not feel great i'll just finish now, or my body feels like it cannot go on any further i'll just stop now. These are all the sorts of things that can go on in the head department. Contrast this with someone who is truly focussed and ultra determined to succeed or finish a race. They know they will do it.... and you know what - they usually do !!!!
Food for thought don't you think ???

Building Fitness

2009-03-03T21:17:00.002Z

As you start to build up your training schedule in preparation for your first race, you need to monitor your fitness. Wherever you start from is going to be different for each individual and the progression will be specific to each person. After a few runs you will begin to notice things getting easier. The DOMS - Delayed Onset Muscle Soreness will gradually disappear. The stiffness associated with this will go as you consistently train. Your pace will become more stable and you will not feel 'out of breath' so readily. These are good signs and if you can keep the runs consistent without overdoing it you will soon feel that you are really making progress on the fitness front.

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All set to start

2009-02-26T18:14:00.002Z

Starting to Run

There are 5 areas to consider before you even take a step outside – these are:

Health
Before starting to run you need to ensure your body is in a fit enough state to endure the training/running that you are going to subject it to. If you have never run before and are getting on 40+, a check up from the doctor is advisable. This is more needed if you have any history of illness or presently suffer from any debilitating condition.
That should not put you off, but is included just to let you be wise as you start a running programme. Anyone in reasonable health will be able to run and soon be feeling the benefits it brings.

Diet
Food and Drink are the fuels that you require to live. When undertaking a programme of exercise it is even more important to monitor your intake of both Food and Drink.
Nothing can beat a good balanced diet which ensures that you have enough of the right types of Food/Drink being consumed weekly. There are a multitude of suggestions available to ensure you eat and drink the correct things in the correct quantities as you start running.
In general, a runner’s diet is composed of a moderate amount of healthy foods which are divided into five main groups which are shown in this section.
Carbohydrates – Foods rich in carbohydrates provide valuable and easily-accessible fuel which makes them essential to a runner’s diet. foods such as bread, pasta and grains are converted into a substance called glycogen. It is then burned quickly as fuel, providing you with the much needed energy.
Dairy Products – These help to build strong bones which minimizes the possibility of bone fracture and other related injuries. Aside from that, the calories that you get from dairy products supply your body with a secondary source of energy. This calcium-rich group includes milk and cheese. But if you are lactose intolerant, you may eat calcium-rich vegetables like spinach instead.
Protein – After a strenuous activity such as running, protein-rich foods are important to help your body recover and regenerate any torn down muscles. Rich sources of protein include meat, fish and poultry.
Fruits – This food group will provide you with a variety of vitamins and minerals. It includes Vitamin C found in oranges and strawberries which boost your immune system. In addition to that, fruits are also a good source of fibre which clean out your digestive tract.
Vegetables – Finally, vegetables that are rich in vitamins should also be found in your diet. Like fruits, vegetables are also a rich source of a wide variety of vitamins and minerals. As already indicated above, spinach can be a good source of calcium, especially for people who are lactose intolerant.
Eat well and eat right!

Hydration
You must also take in lots of water everyday. Water keeps you hydrated when you are undergoing training since you lose a lot of body fluids in the form of sweat in the process. That, in combination with a good diet, lots of practice and exercise, will ensure your running experience will be further enhanced.
Drink well – keep Hydrated !

Clothing
To be able to train and run you do not need to spend a lot of money, however it is important to see the necessity of spending some wisely on the correct gear to enable you to run comfortably.
Shoes
Probably the most important item of running gear.
Go to a running specialist shop and get advice on the best type of shoe for you. Expect to pay £40-£80 for a decent pair of shoes.
Asics – Nike – Mizuno – New Balance – Adidas are some of the most popular brands.
Socks
You can wear any socks, however it pays to get some that are specially made for sports events. If you experience blisters etc. you can pay a bit more and buy special ones to alleviate that. For most folks though, normal sport socks are fine. A touch of Vaseline rubbed on the toes and bottom of foot can help prevent blisters.
Shorts
These can be loose fitting or body hugging type. In the winter time it is prudent sometimes to wear ‘tights’ which protect the legs from the cold weather.
Tops
A large variety of tops are available with both short and long sleeves. Cotton is fine for running in, but a better option is the newer ‘climacool’ or similar material which takes the moisture away from the body and feels a lot better than the cotton. Personal choice will rule the day.
In the colder weather a lightweight jacket is a good option and there are many on the market to choose from.
Hats
These can help shade the sun in hot weather and protect the head in cold. Again very much a personal thing as to whether you wear or not.

Accessories
Heart rate monitors, Pedometers, Watches, Ipods
Measurement of key areas like heart rate, time taken, distance covered and pace are not essential to you as a runner, but very necessary if you want to check how you are progressing on each run. There is a vast array of equipment for measuring these statistics and it is very much a personal choice of which ones to get.
Listening to music has become fashionable and things like the ‘Nike+’ system which not only let you listen to music but give you time/distance statistics as you run, are quite a boon and can help spur you on greatly in your running.