It's Christmas...

We are at time of year again. Most people are very busy running about trying to get everything ready for the big day. It will come and go and we will have indulged ourselves once more in a feast of goodies and generally will have had a good time. This does not always augur well for the serious runner. Too much food and drink can have a slowing effect on your system and it can often take a considerable amount of discipline to get back on track with your training. Still, it is the time for all the festivities and most people get through it and live to fight another day. As the year nears an end it generally is time to reflect on what you have done this year and what you will try and do next year. This is good and can often act as a great motivator for future achievements. I would say ''Go for it'' and most importantly ''Keep on Running''
Wishing everyone a Merry Christmas and a Happy New Year.

Housebound by the weather

Well, what a couple of weeks we have had in the UK and especially here in Scotland. Snow, snow and more snow with temps. at up to -20 c has not been great for trying to maintain any training schedule. I should have been looking forward to the BUPA Great Winter Run in Edinburgh on the 8th Jan. but now will only be an onlooker. This is where a trip to the local sports centre is necessary to get any training done. That is providing you can get out from home and make it to any nearby. I have never liked treadmill running, but it is better that not doing any running. Hopefully a great thaw will come and melt everything away, although with outside temp right now of about -8 c that does not look likely.

Is Training a Chore

Its got to be done. You will never achieve anything if you do not put in the work necessary. Training involves getting out and getting the miles in. How you do this will depend on many factors and the most important will be what your goal or target is. If it is to be a fun runner and complete the odd race then a relaxed schedule of running will do fine up to a point. If you want to be competitive then a more strenuous, targeted approach will be necessary. This will involve training up to 5 or 6 times per week and cover various elements of running ie. short runs, long runs, speed work, hill work etc.
No matter what level you are at you should try and look on it as an enjoyable experience - it will not always seem that way, but if you remain focused and keep to the programme then you will get the results you want and the satisfaction of achieving something worthwhile. The main thing is - stick with it......

Time for a Change of Clothes

Summer has gone, Autumn is here and Winter is not too far away. In the summer the minimum clothing is the order of the day for running. A Top, a pair of Shorts, Socks and Trainers will be adequate. As the seasons change there is a need to evaluate what extra clothing will be needed. As it gets colder and wetter things like a Jacket, Hat and Gloves come into the picture. What you should not do is go too quickly from minimum clothing to lots of extras in one go. This could mean that you get too hot when running and that is not a good position to be in. A gradual, staged progression is better and always go by how the weather is on the day that you are going to run. Of course the opposite is true as well. You do not want to be trying to run in your summer gear as it gets into winter. A level head, some caution and some wise choices will enable you to enjoy your running at this changing time of year.

How do you feel when Running

I passed a young man who was out running yesterday and it was obvious that he was finding it hard. His cheeks were bright red and his posture indicated that he was about to stop. Wether he did or not  I don't know but it got me thinking of how I felt when I was running. Someone said to me recently ''I'll take up running when I see someone doing it with a smile on their face'' Admittedly I myself have always found it takes effort to run but I am sure over the yearsI have been happy running, although perhaps not smiling all the time.
When you are running you are subjecting your body to a lot of different pressures and it does take more effort than walking. Therefore there are going to be signs in your body and especially on your face, that you are coping with these pressures as you continue to run. To run is enjoyable, especially when you have a level of fitness that allows you to go out and cover anything from 3 to 10 miles without any real difficulty. If you are finding it really hard to run and your cheeks are bright red and you are feeling really exhausted after a couple of miles - perhaps it might be time to consider where you are in it all.

Getting back on the Road

Well, its been a long summer ?? and I finally feel as if I am in good enough shape to get back into some training. I have begun by doing some easy 3-4 mile walks and this has been enjoyable. Next step is to try and run a mile or two and see how that feels. It is funny how the mental thing affects what you actually do. Often you feel like doing something, but something in your mind says no so you end up not doing anything. Overcoming this can be tough but if the determination to run wins through then you find that you end up actually going out for a run and accomplishing something. Watch this space for the next update....

Something has changed

Well, that's the European championships over and I can only say well done to the British team, what a great haul of medals. I posted about Mo Farrah last Monday winning the 10000 metres. but that was only the start of many great performances. Mo did great when he went on to win the 5000 metres as well, a double gold winner - wow. All the great performances and medal winning got me thinking, it was not too long ago that Britian was not doing well at all in Athletics, morale seemed very low and medals were very hard to come by. What has changed ??
I think the appointment of the new head coach Charles van Commenee was the turning point and he has managed to influence the perspective and expectations for many of the athletes.
I think for all of us who run there is a great lesson there. If your performances are not up to your expectation or standards then perhaps a change of perception or a change in the way of doing things will have a positive affect on your future efforts. Its certainly worth thinking a bit more about....

What a Win

Got to mention the great result last night in the European 10000 metres. Mo Farrah demolished the opposition and fellow brit Chris Thompson ran valiantly to clinch second. Gold and Silver in one race, fantastic.
What really caught my attention as a runner watching top class runners was the way Mo ran. I have seen him in races when things did not go right and the results were very different. Last night he was in superb form and seemed to toy with the opposition laughing as he went round. When he put the foot down around the final bend he fairly streaked away to a great win. What a difference when you see someone fit, able and confident, not frightened of anybody else in the field.
Well done Mo and Chris.

Pacing it out

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.

Run the Hills

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. At that time it is vital to come in with the positive and ensure that you see the hill as a thing to be conquered, not a thing that conquers. This should help greatly as you progress in your running.
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.

Surfaces to Run on

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.

The Dreaded Layoff

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, was it trying too much too soon, 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.

Consistency is key

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.

Get a Head start

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 ???