For many of us, cold weather has arrived or is on the way. My favorite time of year! The cooler weather is welcomed by most as relief from those hot summer running days. However, some days can be just plain cold.
Be smart and use your best judgment as to whether or not to run when you have a cold or feel like you might be getting sick. Sometimes it can feel good knowing you ran or made your scheduled training run even though you were sick, but it could lead you to getting sicker and missing a week of training rather than only one day. If you are training for a race, a big part of training is breaking down your body and it recovering to become stronger. As you break down your body, your immune system may weaken and make you more susceptible to becoming sick. Keep this in mind when considering whether or not to run when you are sick. Missing a single run is always better than missing 1-2 weeks while you are laid up in bed sick.
Dress appropriately to keep yourself warm, but not hot - and cool, but not cold. Naturally, our bodies generate heat as we run. It is okay to be a little cool at the start of a run knowing we will warm up, but if in doubt, go ahead and take along a pair of gloves and a cap (or toboggan) so you do not find yourself shivering late in the run. If you find the gloves are not needed, you can easily stuff them in your pants and run on. Applying Chap Stick to your lips might be a good idea too.
Just because we may not sweat as much during cold days does not mean we can cut back on fluid consumption. Be sure to continue hydrating after runs and that you get your body weight back to within a half pound or equal to what it was before the run by consuming water or sports drink following the run.
Enjoy those cool weather runs!
The Perfect Race Plan - For Runners
The perfect race plan
No matter what distance you are racing, it is very important that you have a plan. For instance, it might be to run at an easy pace atmosphere of the race, or it might be to pace for the length of a marathon, so that you enjoy the run at 7-minute mile.
Practice makes perfect
Whatever your strategy for running a race, it is vital that you practise it in training to ensure you can actually do it. Try a few shorter runs at your target race pace; experiment with what you plan to eat and drink during the race; and give your running kit and shoes a dress rehearsal. When you line up on the start line, the only new experience should be taking part in the race.
The night before
Don't worry if pre- race nerves lead to a bad night's sleep the night before the race. It's the night before the night before that is more important and, in fact, research suggests that runners who are deprived of sleep perform just as well as those who sleep normally. If you wake up feeling tired, then grab a cup of coffee; the caffeine may also enhance your performance. In any case, the adrenaline that you produce before and during the race will be more than enough to keep you going.
Meal deal
Decide before the race what you are going to eat and drink, if anything, and stick to the plan. You should not need to eat anything in races up to 10K, but if you are going to be running further than this you should consider topping up your glycogen levels with 30-60g of carbohydrate every hour. How much you should drink is less clear. Make sure you start the race well hydrated by drinking 500ml of water or sports drink two hours before you run. During the race itself, your thirst is a good natural guide, telling you when to drink, and obviously the warmer it is the more you need to drink to replenish lost fluid.
Race tactics
As you become more experienced, you may decide that the time has come to take on your rival from the running club or beat a personal best that has been eluding you. These tactics should help you to perform your best every time you cross the start line.
Try to be negative
One of the easiest mistakes that many new runners make when they feel great at the start of a race is to set off at a pace that is simply too fast for them to sustain. However, a tried and tested way to avoid this is to run a 'negative split', which means that you run the second half of the race slightly faster than the first. Try to hold back in the first half, even if you are feeling good, and start to accelerate from the halfway point onwards.
Catch up slowly
Becoming held up at the start of a race is not a problem if it forces you to start conservatively, but if you need to make up some time you should aim to do this only gradually over the remaining distance. Don't be tempted to speed up so you're back on schedule by mile two, and don't increase your pace by more than 10-15 seconds a mile.
Tuck in close
Professional cyclists draft behind the bike in front and so should you. Look for someone in the field who seems to be running at around your pace or even slightly faster and then tuck in behind them. If the wind is blowing into your face you will be surprised at how much difference it makes running. In this way, saving you energy and helping you to run at a steady speed.
Take aim
Set yourself small targets to maintain your focus towards the end of the race when you are pushing for the finish pick a runner who is about l00M in front of you and try to catch them up. Once you are level, pick another runner and repeat the process. Focusing on something other than your tiredness will really help you over a tough final mile.
No matter what distance you are racing, it is very important that you have a plan. For instance, it might be to run at an easy pace atmosphere of the race, or it might be to pace for the length of a marathon, so that you enjoy the run at 7-minute mile.
Practice makes perfect
Whatever your strategy for running a race, it is vital that you practise it in training to ensure you can actually do it. Try a few shorter runs at your target race pace; experiment with what you plan to eat and drink during the race; and give your running kit and shoes a dress rehearsal. When you line up on the start line, the only new experience should be taking part in the race.
The night before
Don't worry if pre- race nerves lead to a bad night's sleep the night before the race. It's the night before the night before that is more important and, in fact, research suggests that runners who are deprived of sleep perform just as well as those who sleep normally. If you wake up feeling tired, then grab a cup of coffee; the caffeine may also enhance your performance. In any case, the adrenaline that you produce before and during the race will be more than enough to keep you going.
Meal deal
Decide before the race what you are going to eat and drink, if anything, and stick to the plan. You should not need to eat anything in races up to 10K, but if you are going to be running further than this you should consider topping up your glycogen levels with 30-60g of carbohydrate every hour. How much you should drink is less clear. Make sure you start the race well hydrated by drinking 500ml of water or sports drink two hours before you run. During the race itself, your thirst is a good natural guide, telling you when to drink, and obviously the warmer it is the more you need to drink to replenish lost fluid.
Race tactics
As you become more experienced, you may decide that the time has come to take on your rival from the running club or beat a personal best that has been eluding you. These tactics should help you to perform your best every time you cross the start line.
Try to be negative
One of the easiest mistakes that many new runners make when they feel great at the start of a race is to set off at a pace that is simply too fast for them to sustain. However, a tried and tested way to avoid this is to run a 'negative split', which means that you run the second half of the race slightly faster than the first. Try to hold back in the first half, even if you are feeling good, and start to accelerate from the halfway point onwards.
Catch up slowly
Becoming held up at the start of a race is not a problem if it forces you to start conservatively, but if you need to make up some time you should aim to do this only gradually over the remaining distance. Don't be tempted to speed up so you're back on schedule by mile two, and don't increase your pace by more than 10-15 seconds a mile.
Tuck in close
Professional cyclists draft behind the bike in front and so should you. Look for someone in the field who seems to be running at around your pace or even slightly faster and then tuck in behind them. If the wind is blowing into your face you will be surprised at how much difference it makes running. In this way, saving you energy and helping you to run at a steady speed.
Take aim
Set yourself small targets to maintain your focus towards the end of the race when you are pushing for the finish pick a runner who is about l00M in front of you and try to catch them up. Once you are level, pick another runner and repeat the process. Focusing on something other than your tiredness will really help you over a tough final mile.
Marathon Must-Knows
Eat breakfast
Always eat breakfast, even if it means getting up in the early hours to do so. You might not feel like eating but you need to top up your glycogen stores. Aim to eat some porridge, cereal, or bagels two to three hours before the start of the race and make sure you're well hydrated.
Relax at the start
Don't waste energy keeping warm or warming up at the start. Wear something old you can discard in the first mile, and ease into your pace in the first few miles as the field starts to spread out.
Cramp
Cramp is often a result of dehydration. Try to drink little and often during the race, and if cramp sets in, stop and stretch the sore area and keep moving to improve the circulation.
Blisters
Avoid blisters by wearing clean, comfortable socks that fit snugly against your feet and wick away moisture as your feet start to sweat. If you know that you have potential blister hotspots, tape the area or apply some petroleum jelly - to prevent rubbing - before you put your socks on.
Chafing
You can also use petroleum jelly to prevent chafing. These are the points where your skin rubs against itself - between your thighs or under your arms - or where the skin rubs against a piece of clothing. Again, apply a lubricant to suspect areas or tape them. Men often cover their nipples with sticking plaster to prevent chafing.
Stitch
Stitches are common running problems caused by cramping in the area of your diaphragm. Start by exhaling hard to clear the air from your abdomen. This stretches the diaphragm muscle where a stitch usually occurs. If that doesn't work, run with your arms raised above your head for a while. It looks silly but this stretches the diaphragm, too.
Be prepared
If you're going to be facing unusual running conditions, such as running on sand or snow, in an area of high humidity, or at extreme temperatures, try to simulate the conditions when you train. At the North Pole Marathon, for instance, you'll need to run in snow shoes, so make sure you train in a pair before you go.
Fancy dress
Running a marathon is not enough of a challenge for some people - they want to do it in fancy dress. If you decide to become a superhero or dress up as a banana, there are some tips you can follow for a successful costume drama. Fix your name and the name of any charity you're supporting in a prominent position. If your costume restricts access to your mouth or arms, consider how you're going to eat and drink during the race. Ensure your costume won't disintegrate or hold the water if it rains.
Always eat breakfast, even if it means getting up in the early hours to do so. You might not feel like eating but you need to top up your glycogen stores. Aim to eat some porridge, cereal, or bagels two to three hours before the start of the race and make sure you're well hydrated.
Relax at the start
Don't waste energy keeping warm or warming up at the start. Wear something old you can discard in the first mile, and ease into your pace in the first few miles as the field starts to spread out.
Cramp
Cramp is often a result of dehydration. Try to drink little and often during the race, and if cramp sets in, stop and stretch the sore area and keep moving to improve the circulation.
Blisters
Avoid blisters by wearing clean, comfortable socks that fit snugly against your feet and wick away moisture as your feet start to sweat. If you know that you have potential blister hotspots, tape the area or apply some petroleum jelly - to prevent rubbing - before you put your socks on.
Chafing
You can also use petroleum jelly to prevent chafing. These are the points where your skin rubs against itself - between your thighs or under your arms - or where the skin rubs against a piece of clothing. Again, apply a lubricant to suspect areas or tape them. Men often cover their nipples with sticking plaster to prevent chafing.
Stitch
Stitches are common running problems caused by cramping in the area of your diaphragm. Start by exhaling hard to clear the air from your abdomen. This stretches the diaphragm muscle where a stitch usually occurs. If that doesn't work, run with your arms raised above your head for a while. It looks silly but this stretches the diaphragm, too.
Be prepared
If you're going to be facing unusual running conditions, such as running on sand or snow, in an area of high humidity, or at extreme temperatures, try to simulate the conditions when you train. At the North Pole Marathon, for instance, you'll need to run in snow shoes, so make sure you train in a pair before you go.
Fancy dress
Running a marathon is not enough of a challenge for some people - they want to do it in fancy dress. If you decide to become a superhero or dress up as a banana, there are some tips you can follow for a successful costume drama. Fix your name and the name of any charity you're supporting in a prominent position. If your costume restricts access to your mouth or arms, consider how you're going to eat and drink during the race. Ensure your costume won't disintegrate or hold the water if it rains.
Running a Marathon - For Beginners
Running a marathon
Sooner or later, most runners think about tackling a marathon. It's a huge challenge but one you can comfortably achieve if you have the commitment. Whether you train on three runs a week or six, stick to a schedule and you will cross the finish line.
Marathons for beginners
Running a marathon has changed dramatically since former Olympic champion Chris Brasher organized the first London Marathon in 1981 when just over 6,000 runners crossed the finish line. The distance has not changed - you still have to cover 26 miles and 385 yards - but back then club runners made up the majority of competitors, while today more beginners are rising to the challenge. There's never been a better time to attempt your first marathon. There are more races to choose from than ever before and more support and advice to spur you towards your goal.
Marathon origins
The marathon was born in ancient Greece in 490 BC when Pheidippedes ran from the battlefield at the town of Marathon to Athens to deliver news of the Greek army's defeat of the Persians. Legend has it that the soldier spoke one word niki (victory), then collapsed and died. The marathon was revived when the first modern Olympics were held in Athens. The distance was changed to 26 miles 385 yards at the London Olympics because King Edward VII wanted the race to start by Windsor Castle and finish by the royal box in the Olympic Stadium.
Training Programme
If you would like a programme schedule I could make one for you, just ask.
Sooner or later, most runners think about tackling a marathon. It's a huge challenge but one you can comfortably achieve if you have the commitment. Whether you train on three runs a week or six, stick to a schedule and you will cross the finish line.
Marathons for beginners
Running a marathon has changed dramatically since former Olympic champion Chris Brasher organized the first London Marathon in 1981 when just over 6,000 runners crossed the finish line. The distance has not changed - you still have to cover 26 miles and 385 yards - but back then club runners made up the majority of competitors, while today more beginners are rising to the challenge. There's never been a better time to attempt your first marathon. There are more races to choose from than ever before and more support and advice to spur you towards your goal.
Marathon origins
The marathon was born in ancient Greece in 490 BC when Pheidippedes ran from the battlefield at the town of Marathon to Athens to deliver news of the Greek army's defeat of the Persians. Legend has it that the soldier spoke one word niki (victory), then collapsed and died. The marathon was revived when the first modern Olympics were held in Athens. The distance was changed to 26 miles 385 yards at the London Olympics because King Edward VII wanted the race to start by Windsor Castle and finish by the royal box in the Olympic Stadium.
Training Programme
If you would like a programme schedule I could make one for you, just ask.
Try Cross Training to Supplement You Running
Cross-training
This is a great counterbalance to the unique physical demands of running. It will exercise areas of your body that running ignores, give you an active alternative on non-running days and can help maintain your fitness when you're injured. If you are creative with cross-training, your running performance might improve, too.
Types of cross-training
On days when you want to have a break from running, try a non-impact workout, such as cycling or swimming. If the gym beckons, then hop on an elliptical trainer. Set the resistance low so you're not grinding away at a slow pace and aim for a steady cadence on the hills and speed up on the flats. Grip the moving handles for an upper body workout.
Yoga
Yoga is a system of philosophy that originated in India 5,000 years ago. It's a holistic approach to the mind, body and spirit which strengthens and stretches the body through a series of poses, which range from low impact to extremely demanding. Yoga is a great way to improve your flexibility if you forget to stretch after every run.
Pilates
This is a series of movements which was originally designed to aid physical ailments and speed up recovery after injury, but it has now been developed into a system for complete body conditioning. Improved core strength is created, using controlled movements and focused breathing.
Pool running
Pool running is a great way to bring your body back to fitness from injury. The water reduces the impact of running by 85 per cent and provides resistance so that your muscles have to work harder to keep you moving. Pool running can also maintain your fitness for as long as six weeks when you are injured.
Must know - Iron
Getting iron Poultry, fish and lean cuts of beef, pork and Iamb will provide a hit of iron. Vegetarians should aim to include fortified cereals, beans, whole grains, green leafy vegetables and dried fruits in their diets. Combining iron-rich foods with foods that contain vitamin C will boost the amount of iron you absorb.
This is a great counterbalance to the unique physical demands of running. It will exercise areas of your body that running ignores, give you an active alternative on non-running days and can help maintain your fitness when you're injured. If you are creative with cross-training, your running performance might improve, too.
Types of cross-training
On days when you want to have a break from running, try a non-impact workout, such as cycling or swimming. If the gym beckons, then hop on an elliptical trainer. Set the resistance low so you're not grinding away at a slow pace and aim for a steady cadence on the hills and speed up on the flats. Grip the moving handles for an upper body workout.
Yoga
Yoga is a system of philosophy that originated in India 5,000 years ago. It's a holistic approach to the mind, body and spirit which strengthens and stretches the body through a series of poses, which range from low impact to extremely demanding. Yoga is a great way to improve your flexibility if you forget to stretch after every run.
Pilates
This is a series of movements which was originally designed to aid physical ailments and speed up recovery after injury, but it has now been developed into a system for complete body conditioning. Improved core strength is created, using controlled movements and focused breathing.
Pool running
Pool running is a great way to bring your body back to fitness from injury. The water reduces the impact of running by 85 per cent and provides resistance so that your muscles have to work harder to keep you moving. Pool running can also maintain your fitness for as long as six weeks when you are injured.
Must know - Iron
Getting iron Poultry, fish and lean cuts of beef, pork and Iamb will provide a hit of iron. Vegetarians should aim to include fortified cereals, beans, whole grains, green leafy vegetables and dried fruits in their diets. Combining iron-rich foods with foods that contain vitamin C will boost the amount of iron you absorb.
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