Tuesday, November 21, 2017
   
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Coaching

So you can start your planning early Club Coach Malcolm Potter has devised a training schedule leading up to next years London Marathon. The schedule is designed for either beginners or those looking to improve. If you have any further questions see Malcolm up the club, drop him an e-mail or maybe just turn up for one of his Sunday morning runs from the club house. London Marathon Schedule

For those that have Started Running there is a regular training run on most Sunday mornings at 9.00 am from the Rugby Club. Suitable for all abilities, Check the chat board.

Welcome to the show that never ends.

If you are reading this then you run or have just started

So don't be shy, get your trainers on and get out in the fresh air. How far to go - If the last time you ran was at school or perhaps you did a bit sport at college or university, take it steady. 20 mins max. Do that 3 times a week.

Join us as it is better to run with others than by yourself, we will make you welcome and help you with your training.

Mud & Studs - Don't be shy, give it a try. Cross-country running is good.

It makes a good change for the body to run on different surfaces.
It will make you stronger as you have to work harder.
You are part of a team.
It's a great excuse to get dirty!!

London Marathon - All those who have entered or got a place
Don't wait. Start training now using our Marathon Training Schedule and give yourself time to build up your endurance and not be so prone to injury. If you were rejected there's always another event to run.

The Techy bit

Run to Train - Train to Run

Running is one of the most basic instincts.

We have been running for thousands of years to hunt or escape but over recent years our life styles have changed and we have become less physically active and this is having a detrimental effect on our overall health. We need to excise, FULL STOP, NO EXCUSES

BUT YOU MUST DO IT WISELY

So how do we start - there are many programs and lots of conflicting advice.

So go back to basics

Running means moving your feet/legs a lot faster than walking and anyone can do it.

Starting from 10 min run/10min walk

We all need the basic ethos of training

The warm up - OK we talk about it but do we do it ??

So how long did you spend warming up before your last run? Twenty seconds? Two minutes? Most runners are often guilty of skimping on a warm-up, but trying to dive straight into a vigorous run is like attempting to start your car in fourth gear - inefficient, difficult and potentially damaging.

The warm-up has a number of functions; most importantly, it raises body temperature, increases heart rate and mobilises the joints. Furthermore, warm-up activities divert blood flow away from the internal organs to the working muscles, bringing oxygen and nutrients, and carrying away the waste products from metabolism.

The increase in body temperature also promotes the flow of synovial fluid, the liquid that surrounds and cushions joint surfaces to reduce friction. Also, synovial fluid makes muscles more pliable and less prone to straining or tearing. A study from the University of Strathclyde in Glasgow, published in the American Journal of Sports Medicine, found that warming up actually made running feel easier and more comfortable than setting off without one - probably due to a reduced accumulation of lactic acid.

While the main beneficiary of a warm-up is your physical body, the mind also benefits. You can use the warm-up as a time to think over what you are going to do in the session, to harness your focus and run through your goals.

So what should we be doing

Even though running is predominantly a lower-body activity, you don't want to start running with stiffness or tension in other areas, so begin by gently mobilising the major joints of the body - the neck, shoulders, waist, hips, knees and ankles. All these movements should be very gentle, not vigorous swinging but controlled circling, bending and extending.

Then start with a gentle/easy run (jog) and slowly increase the pace to when you feel slightly warm and breathless as a result of the warm-up.

Next come the running-specific moves - to enhance ‘neuromuscular coordination’ so that your running efficiency is maximised and economy (the amount of energy you ‘spend’ at any given effort level) minimised.

Hamstring swings put the hip through a full range of movement with no impact, and warm up the hamstrings. Stand side on to a support and with your knee bent, lift leg to hip height, and swing it up, down and back in a circular motion, the leg almost fully extended at the end of the back swing. Do 10-20 on each leg, increasing the range and speed with each one but maintaining control throughout.

As well as improving coordination, reverse walking (yes, backwards!) activates the gluteal muscles, which are important in stabilising the pelvis during running. With each step, take the foot across the midline of the body (in other words, slightly across the front foot). Try four to six steps, and repeat eight times.

And finally, prone kicks - a must if you suffer with knee problems. These put your knee joints through a full range of motion without the impact of running - helping to get the synovial fluid moving, protecting and feeding the joint cartilage. Lie face down with your forehead resting on your folded arms and your tummy gently pulled in. Bring one foot up towards the bottom and then take it back to the floor, simultaneously bringing the other foot up to the bottom. Start slowly and gradually speed up, kicking for one to two minutes or counting 120 kicks. Don't allow the pelvis to ‘rock’ from side to side.

Finish off with a few ‘strides’ - short runs (about 25m) in which you accelerate from a slow start to a brisk pace. Then you should be primed and ready to go. There now! It cost you nothing, it was painless and, best of all, you may find it makes you a better runner.

Should you stretch before you run? - The jury is still out regarding whether you should stretch before you run. Studies looking at the inclusion of stretching in a warm-up have not found that it offers any additional injury-prevention benefits over and above a standard warm-up - and findings on subsequent performance are equivocal. However, if you feel particularly tight or tense in any specific joint or muscle, I recommend that you follow the general warm-up with stretches to loosen up that area. But one thing's for sure: never stretch cold muscles – always do the warm-up first.

The Session: This is where you do the work and there are various sessions designed to improve your running. The three main goals are Endurance, Speed, Strength.

And these are mixed and matched for a session.

i.e.: Speed Endurance - the Sewage works Efforts or Long Avenues.

Endurance - your long weekly run

Speed - Humber road

Strength - Hill Sesions - Chichester Drive or Sandford Mill

These are just some examples of what we do.

The Warm Down: after strenuous excise you need to cool down by easy running and stretching

Warming down should consist of the following:

5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles

5 to 10 minutes static stretching exercises - decrease body temperature, remove waste products from the working muscles and to increase range of movement.

Static stretches are more appropriate to the cool down as they help muscles to relax and increase their range of movement.

What are the benefits of a cool down?

An appropriate cool down will : -

Aid in the dissipation of waste products - including lactic acid

Reduce the potential for DOMS (Delayed Onset Muscles Soreness)

Reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities.

Reduce the level of adrenaline in the blood

Allows the heart rate to return to it's resting rate

Stretching

There seems to be an endless debate in the running world of whether stretching before and after a run is necessary or not. One camp suggests stretching avoids injury and protects the body from the harshness of the road, while the other camp believes stretching offers little benefits and in fact can actually cause injury.

So who's right? Well both camps are right to a point. Stretching, when done properly, can decrease the chances of an injury but if not performed properly, can actually increase your chances of an injury.

Stretching is one of the most important aspects of any training programme. It can protect the body from the severity of the road by reducing muscle soreness, risk of injury to muscles, joints and tendons and it can improve your athletic performance. Care should be taken when stretching - if you stretch too quickly the muscle can contract and increase tension, therefore, muscles should always be stretched slowly and the stretch should be held for approximately 30 seconds, this way the muscle tension falls and the muscle can be stretched further.

When stretching don't 'bounce' the muscle! It's a common mistake but doing it can pull or tear the muscle you're trying to ease. Don't stretch if you feel tightness in the muscle or if you feel any pain or discomfort.

Stretching should form part of your training session, both before and after, your run. Whilst you may not get the same kind of enjoyment from it as running, the benefits from stretching correctly can only improve your performance.

Calf Stretch

Position your body about three feet from a wall and stand with you feet at shoulder width. Place your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

Leg Stretch

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

Back Stretch

Grip your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches between your shoulder blades. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Hook a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push gently only to the point where you feel your muscles contract. Stretch both legs.

Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 10 seconds.

Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as near as possible), stretching your quadriceps. Keep your body upright throughout. Repeat with the other leg.

Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat

Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

Quads and Lower Back Stretch

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this ten times for 30 seconds each to stretch your quads and lower back.

Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

As I have said before our club ranges over a wide range of ability from the humble beginner to the Elite Marathoner on road, field and mountain. Offering training advice on the website is a large task as you all want something different so IF YOU HAVE A QUESTION LET ME KNOW AND I WILL FIND THE ANSWER. IF YOU HAVE SOME ADVICE ON TRAINING LET ME KNOW AND WE WILL SHARE IT WITH OTHERS.

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