Plans and Tips

Blog Post: Run Commute – the latest health craze sweeping Britain’s cities

therunningbug — Thu, 23 May 2013 11:02:00 GMT

BUSY office workers sick of squashing into public transport have found an unusual alternative to tubes, trains, and buses – and have started RUNNING to work.

And we’re not talking about one or two high-flying executives here, thousands have taken up ‘run commuting’ in the last couple of years, and dozens of websites specialising in tips and kit for the run commuter have appeared online.

Even our very own Content and Community Executive Hayley Munn is at it!

Here she outlines the pros and cons of the Run Commute…

Hayley says: I started running to the office mainly because I couldn’t face spending half an hour of my morning, with my face squashed against a tube window, or under a particularly sweaty individual’s armpit.

Run commuting allows me to start my day off on the right foot. By running into work I save time and money, reduce stress, and improve my mindset for the day ahead.

And before you dismiss run commuting as not for you – read my tips below on how to overcome the most common excuses.

I don’t want to arrive all sweaty

Although lots of work places have facilities for fitness fanatics, if your office building is a shower free zone this can be a problem. A simple solution is to get public transport to work -- and just run on the way home.

Another is to see if there’s a cheap gym/ pool in your area that you can join to use their changing facilities. This may seem costly but if you look at how much you are saving on transport you might find you’re still cutting costs.

Finally, at the risk of causing an office epidemic, you could always try some deodorant, dry shampoo and wipes, and see if anyone notices… I’m pretty sure no one will ever know! (*sneaks furtive glance around office*)

I can’t carry all my things if I run

Laptop, clothes, papers…it’s often a struggle carrying everything to work using public transport, let alone running along with all your possessions!

But thanks to Run Commute’s growing popularity specialist bags are available online, and in plenty of running shops.

The Nike Cheyenne Vapor Running Pack is one of my favourite backpacks from Nike. Available in several lovely colours, it’s also super comfy and doesn’t rub, or bounce around!

If you’re still put off by the sheer weight of the items you have to carry, then just running to work one day, and only running home another, alternating days, will allow you to leave changes of clothes at the office.

And if you live in London check out Home Run London, a company which organises run’s home from work and will carry your kit for you! You can simply book in a run, turn up at the start, drop off your bag and you’re good to go.

They have many route options designed so most Londoners can find one that suits them, and they also follow tube stations so it’s easy to hop on the tube to finish your journey.

Your possessions are driven by car from the start of the route, to the finish point where you can pick them up.

I’ll be tired for the rest of the day

You might be worried that your jog will leave you struggling to stay awake by lunch.

However, I find the opposite is true. My early morning exercise session energises me for the day ahead.

The key is to eat a hearty breakfast. Steer clear of sugary muffins and croissants, and go for something that will release energy until lunch.

Complex carbs with a bit of protein (low sugar cereals and milk or wholemeal toast with peanut butter) are ideal.

Check out this article for more advice on the perfect runner’s breakfast.

It’s too far

Ok, so if you live twenty six miles away I’m really not suggesting you run a marathon a day!

However, there are many ways to do a partial run commute. For example, if you take the train could you get off a stop earlier and run the rest of the way?

And if you drive to work perhaps you can find a colleague who lives closer, drive to their house, and run the rest of the way together!

There’s usually a way if you do your research. So no excuses – give The Run Commute a try!

If you run commute to work tell us about your journey here!

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Blog Post: Training sessions to run faster, further, for longer

therunningbug — Wed, 15 May 2013 16:05:00 GMT

Whether you’re a fledgling runner or a seasoned pro, making the most of your training time is crucial.

So here’s a bite-sized list of the very best workouts according to the experts!

Threshold Runs

British long-distance runner Jo Pavey, and her coach husband Gavin, decided the long threshold run was a key session when she was training for the Virgin London Marathon in 2011, where she achieved an incredible time of 2hrs and 26 minutes!

“The 70 to 80 minute, hard, long tempo run which I ran at marathon pace or faster got results,” said Jo.

Whatever the distance, training at race pace will help prepare your body for the real thing.

See our article on Tempo or Threshold Run Training Techniques for more information.

Strideouts

Strideouts are short runs over about 60 metres to 100 metres. They should be fast, but a fair way short of an out and out sprint, and the main focus should be more on form and stride length, rather than on speed.

In their excellent marathon schedules, authors of Advanced Marathoning, Pfitzinger and Douglas, include eight to ten 100m strideouts as part of a weekly mid-distance run up to 10 miles.

Strideouts, they explain, help boost running economy, improve running form, and running specific strength.

Keeping the intervals short and allowing sufficient rest between them not only improves leg turnover, but it means that, “lactate levels remain low to moderate throughout,” and as a result they won’t interfere with other workouts.

Learn more about Interval and Fartlek Training Techniques.

Pose drills

The Pose Method was developed by Russian scientist Nicholas Romanov in the 1970s. He realised many sports were characterised by a series of technical movements he named poses.

Applied to running the concept is simple, master the biomechanical poses, find the perfect technique, and run faster and further, with less risk of picking up injury.

Simon Paine, is a specialist running technique coach, and suggests trying the following training sessions to improve hip strength, posture, and technique - helping you achieve the perfect Pose:

Run three times a week barefoot (on grass).
Try five minutes of hip exercises including hip bridges - an exercise designed to isolate and strengthen the glutes - side plank, and hip bends, followed by up to ten minutes of fast ‘pose’ style running. Repeat this circuit three times.
Repetitions of short fast runs focusing as much as possible on technique.

For more great ways to improve your technique check out 5 Good Running Posture Tips.

Written by Fiona Bugler @TheRunningEd

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Blog Post: 10 tips to run your best race

therunningbug — Wed, 08 May 2013 12:05:00 GMT

You've been training for weeks, you're raring to go, but there's still plenty to think about. Here are 10 top race tips to make sure your race day goes without a hitch.

1. Make sure you have the right running shoes

You need to understand your personal pronation in order to choose the right running shoes, if you’re unsure of how to do this, check out this simple guide to choosing the right running shoe.

Bear in mind traditional supported running shoes need to be worn in for at least a month before a big race.

2. The build-up

As the day of your race draws close you’ll be tapering your efforts and resting-up to conserve your energy. Eat a good carb-heavy meal (avoid spicy food!) and get an early night. If you don’t sleep very well, don’t worry, it’s the adrenalin kicking in and it will help you face the challenge. For more advice on getting a good night’s sleep before a race take a look at our 10 sleep tips for runners.

3. The morning of the race

Get up early to have a light digestible meal and drink lots of water, relieve yourself as much as possible before the race as its better to run on an empty stomach.

4. Fuel

Don’t do anything new i.e. wear clothes you’re not used to or ingest any new substances; experiment with carbohydrate supplements during training so you know what works.

5. Stretching

Don’t do static stretches before you run, they will make your muscles weaker and joints less stable. Instead do some limbering - knee raises, star jumps, jog on the spot. See how to warm up before running with dynamic stretches.

6. Keep warm

Arrive in an old t-shirt you can chuck away or a binliner as it will be colder in the morning.

7. Pace it right

Don’t start in the wrong gear. Use a pacemaker based on your realistic finishing time. Have a secret race with someone at your pace.

8. Get in the right frame of mind

During a race you are bombarded with information from mile markers to the blister forming on your foot. Break down the run into surmountable chunks, concentrate on every foot fall and keep visualising these as you go, you will get to the end.

9. Connect with the people

Strategically place your friends and family along the way to cheer you on and give you a boost. Connect with the runners; if you can’t hold a conversation, you’re running too fast.

10. Reward yourself

Think of what you will do at the end to celebrate. It’s basic human psychology. If you do something that takes hard work, some effort, and makes you feel good, you should celebrate and reward yourself. Being a runner isn’t about deprivation, it’s about adding something extra special to your life.

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Blog Post: Run Your Way to the Perfect Beach Body

therunningbug — Thu, 02 May 2013 14:44:00 GMT

If you're looking to burn calories and tone up your body then you need to mix up your training and get off the weight loss plateau. Fiona Buglar (@therunninged) shows us how to mix up your training and start getting your body ready for the beach this summer; it's never too early to start!

SLICE OFF FAT WITH A CIRCUIT RUN

Running burns a lot of calories, around 100 per mile. Add in some metabolic circuit training where you mix fast, calorie-burning running with resistance work to shift pounds and tone up.

Fast, Calorie-burning running explained here: Speed, Interval and Fartlek Training

Resistance training exercises for runners: Cross-Training Techniques

To boost the fat-burning potential choose a minimum of four dynamic and compound (use more than one muscle group) exercises. Keep rest to a minimum, try one minute after completing six to 10 reps of your four exercises then run fast!

Choose running-specific and energetic moves that develop posture,/b>, make your legs springy and powerful and improve your balance. Try plyometric drills, designed to improve flexibility and explosive power like bunny hops, bounding strides, skipping, and squat jumps.

Work the core with exercises such as the plank and leg raises and also improve alignment and balance with trunk twists with a medicine ball, or lunging whilst holding dumbbells overhead - compound exercises which are time-savers, fat-burners and replicate the key running movements.

RUN RELAXED AND DON'T GET STRESSED

When you are stressed, your adrenal gland generates the cortisol stress hormone, which increases your appetite and triggers release of the insulin fat-storing hormone, causing your body to hold onto fat, even if you are eating less.

So make sure you avoid making your run a stressful experience. It's far better to run at an easy and relaxed pace and get some miles in than go into over-drive and press the push button so hard that you induce stress rather than relieve it.

TONE UP WITH SOME HILL WORK

Recruit the glutes and hamstrings to improve definition by running on the hills. You will also boost your overall stamina and improve your running economy. The hills are like an outdoor glute and leg machine! And if you run off road you'll also work your core and improve the look of your midsection as your stability is challenged on rocks and bumpy terrain.

GET OFF THE WEIGHT LOSS PLATEAU

Add variety and unpredictability to your workout to shift the last few pounds. Getting stuck in a rut will mean your weight will plateau - to fine tune and sculpt you'll need to keep your body guessing!

You can do this by varying the type of training you do. If you're always running hard and fast, add in some low intensity mileage, if it's the other way around try some tempo or speed work to burn the calories.

Finally, you can activate all the muscles off road - try an adventure race, or a challenge race, for example, the Spartan Series or Tough Guy races instead of a weekly long run. Search for Running Events in your area here

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Blog Post: The Anatomy of A Running Shoe

therunningbug — Thu, 02 May 2013 09:45:00 GMT

Fiona Bugler (@therunninged), a prolific runner, Running Bug Reviewer and running shoe expert guides you through the key components of your running shoe.

UPPER

The upper is the top of the shoe. These days the upper is made from breathable mesh and other materials to keep your feet dry, fresh and cool, and synthetic leather for protection.

The purpose of the upper is to secure the foot in place, and it’s sewn or glued to the midsole. Some brands weave in dynamic high tech fibres and reinforcing straps (referred to as overlays) either made from synthetic leathers or TPU to help keep the shape of the foot and most importantly the foot in place as you twist and turn.

MIDSOLE

The midsole is arguably the most important part of shoe, and is made from spongy material, such as Ethyl Vinyl Acetate (EVA) or Poyurethane foam, between the outsole and the upper.

The midsole protects your feet from impact forces. Technology is continually improving such as ASICS Solyte and SpEVA, Brooks’ DNA, and Mizuno’s AP materials, all designed to absorb shock.

MEDIAL POST

A device located on the medial, or inside, part of the shoe, placed in a shoe to reduce over-pronation. Medial posts are usually made of EVA that’s denser than the rest of the midsole (a dual density midsole) and the size/shape dictates the amount of stability that it provides.

SHANK

A shank stiffens the shoe under the arch, making the middle portion of the shoe firmer. Some shoes wrap the shank up the medial part of the shoe (or arch side) adding stability and allowing it to function like a medial post. Minimalist shoes may not have a shank.

OUTSOLE

The outsole is the sole of the shoe that makes contact with the ground. The outsole is usually made up of durable carbon rubber, the material used for car tyres and a lighter more flexible blown rubber and it has tread for traction.

“Brands place different rubbers in different strategic places to enhance performance. For example in the heel strike area Brooks uses a hard-wearing rubber (they call it HPR – high performance rubber) and a softer blown rubber in the forefoot to aid cushioning and ‘toe off’,” explains Martin Exley from Brooks.

HEEL: COUNTER, CUFF OR COLLAR AND TAB

The heel counter, cuff or collar wraps around the heel of your foot and is a solid, plastic material or foam inside the shoe that’s designed to hold your foot in place as you run.

The heel tab surrounds the Achilles tendon and helps lock the shoe around the heel – it’s also called Achilles tendon protector or Achilles tendon notch in walking shoes.

TOE BOX

This is the front of the shoe, the part where your toes sit. Roomier toe boxes have emerged in recent years in minimalist shoes, as they allow your toes to move and claw at the ground as you run.

You will need a degree of movement in the toe box as when we run our feet swell up, sometimes as much as an extra half a size. Trail shoes often have extra leather or plastic on the outside of the toe box to protect your prized digits against flint and rocks.

LAST

New Balance define a shoe last as “a 360 degree model of the foot used to create each shoe's heel width, instep height, toe box width and toe box depth.”

Lasts can be curved, semi curved or straight. “There are different lasts for supinators, neutral and pronators,” says Nick Pope. “Whether it is curved or straight depends on the shape of the medial line of the last bottom. Where the arch is higher the inward v is a curve (curved last). Where the foot is flatter the inward curve under the arch is less defined (straight last).”

The other meaning to Last is in the way the upper is attached to the midsole, and the type of last used will indicate how stable or flexible a shoe is.

SHOE HEIGHT

Shoe height has become very relevant with the emergence of minimalist shoes. Here’s a great definition: “Simply defined, heel-toe drop (or simply “drop”) is the difference in outsole plus midsole plus insole height (known as stack height) between the heel and forefoot of the shoe.

“In other words, it compares the amount of “stuff” between your foot and the ground in the heel and forefoot. Yet another way to look at it is that in a 4mm drop shoe, the heel would sit 4mm above the level of the forefoot.” (runblogger.com)

“Anything with 4mm or less heel to toe drop height is considered minimalist. A true minimalist would be considered a zero drop. A more regular core shoe would usually have in the region of 24mm heel height and 12mm height at the toe,” says Martin Exley from Brooks Running.

Our reviews section breaks down all this information and gives you the best analysis of latest running shoes on the market.

Find the right running shoes for you in Running Gear Reviews.

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Blog Post: 7 running risks explored

therunningbug — Wed, 24 Apr 2013 13:50:00 GMT

Can running be bad for your health, your joints, give you bad eating habits and turn you into a selfish, running obsessed addict?

We look behind the headlines, point out the warning signs and remind you why we think running is really rather good for you!

1. Running hard could cause a stroke?

In a recent interview, Andrew Marr claimed that doing HITT (high intensity interval training) on a rowing machine was, in his opinion a contributory factor to his stroke. Could a hard track session result in a stroke?

BUT…

What happened to Andrew Marr is very rare; the Stroke Association says: “High blood pressure is the single biggest cause of stroke, until more research is done on specific triggers we'd suggest getting your blood pressure checked and taking steps to keep it under control, exercise can help with that.”

2. Running makes you eat too many carbs

Excessive consumption of carbs, now thought to be responsible for our current obesity epidemic, form the basis of many runners’ diets and according to Tim Noakes, the author of Lore of Running, many runners have become ‘carbohydrate resistant’ and would, “improve their health significantly by substantially reducing the amount of carbohydrate that they eat.”

BUT…

Jeff Galloway, renowned running expert told the Running Bug: “Easily digestible pasta and bread is fine, just don’t eat too much of it.” And check out our article for Reasons Why Runners Stay Slim.

3. Running is addictive

In a 2009, a peer-reviewed study published in the Journal Behavioural Neuroscience, stated that exercise could be as addictive as Class-A drugs! Back in August 96% of you said yes, Running Is Addictive in BugDebates.

BUT…

According to the NHS website, NHS Choices, the 2009 study, was carried out on rats, and “it is difficult to know how these findings can be applied to real life.” And the comments in the debate showed just how much you love running and don’t consider addiction to running as a bad thing.

4. Running is a selfish sport

Tim Noakes, author of Lore of Running has described the Selfish Runner’s Syndrome: “The joy of running should be that it adds to, rather than detracts from the runner’s life.

BUT…

Is it selfish to be fit and healthy? As a parent you’ll be a good role model and you’ll have more energy overall than your non-running friends. It’s also quick and convenient and if planned well can fit in to a busy life.

5. Running’s bad for your joints

“There is little to protect you from a force equal to two to three times body weight emanating through your joints with each step,” says Sam Murphy, in her article Developing a Midfoot Strike. Forty-two per cent of running injuries occur in the knee. And two thirds of runners will be out with injury every year.

BUT…

With good form and the right shoes you can stay injury-free. A blog for the New York Times asks, Do Marathons Wreck Your Knees?, and concludes that there is no proof that they do. And a study published in the journal Arthritis Research and Therapy found that adults who run regularly can expect to have 25 per cent less osteoarthritis than non-runners when they get older.

6. Running causes sudden adult death syndrome

With tragic cases of young, apparently healthy people dropping dead in races, is it any wonder that people question the safety of running for the heart? “There does seem to be some evidence that running may make arrhythmogenic right ventricular cardiomyopathy (ARVC) worse,” says Sarah Dennis from the Cardiomyopathy Association. “

BUT…

“Exercise is beneficial for most people with cardiomyopathy (not the only cause of sudden adult death syndrome),” adds Dennis. “Not only does it help them avoid coronary artery disease, but improves their feeling of well-being.”

7. Running ages you

The theory is that the oxidative stress and exposure to the sun can cause you to look wrinkled and haggered.

BUT…

Running boosts your circulation, is a great stress-buster and fights away skin damaging free radicals, too. And if you’re looking for the fountain of youth, as a runner you may not need it with these 6 Reasons Why Running Keeps You Young.

By @therunninged - a very dedicated runner!

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Blog Post: Lucky strike – developing a midfoot running stride

therunningbug — Fri, 19 Apr 2013 12:39:00 GMT

The recent buzz about barefoot running has focused attention on something crucially important, but long disregarded: running technique or ‘form’. Without the ample cushioning and guidance of a running shoe, you better be sure you are getting it 100% correct, as there is little to protect you from a force equal to 2-3 times body weight emanating through your joints with each step.

But even for those of us who have no intention of going footloose and fancy-free, running with good form can optimize efficiency, speed and injury resistance.

What constitutes good form?

Well, many experts now believe that the human body was, quite literally, ‘born to run’: it was our ability to outrun prey (in terms of endurance, not speed) that enabled us to survive and thrive. Matt Roberts’ tells us more in his blog Evolution and Running – A Nutritional Perspective.

Of course, we didn’t have motion control shoes to help us on our way – we ran barefoot – and In 2010, Professor Daniel Lieberman published research showing that habitually barefoot people run differently to people who are accustomed to wearing trainers. They tend to land on the forefoot (ball of the foot) or midfoot (the foot lands relatively flat) rather than on the heel. And they land more softly, generating smaller landing forces than heel strikers wearing shoes (despite all that cushioning). Barefooters also have greater springiness (known as ‘compliance’) in their stride, allowing the landing forces to be better distributed throughout the body.

Start to improve your form with these 5 Good Running Posture Tips.

Go barefoot

If we accept that the body evolved to run barefoot, then the blueprint for natural running must be based on how people run when they are unshod – and that leads us to a forefoot/midfoot strike.

But you don’t need to throw off your shoes altogether to improve your form – the plethora of minimalist shoes now available aim to help you run more naturally whilst still providing some cushioning and protection. Some models are little more than a thin layer of EVA foam between you and the ground while others are closer in design to traditional running shoes, but less ‘built up’ and more flexible.

It’s definitely worth investing in a more minimalist running shoe if you want to switch to a midfoot strike, but don’t make the mistake of thinking that changing your shoe is all it takes. It’s perfectly possible to heelstrike in a minimalist shoe, just as it’s possible to have a midfoot strike, but poor technique. That’s because what part of your foot touches down first isn’t the only factor in good natural running form.

Correct your foot position

Where the foot lands in relation to the body is also important: Lieberman showed that barefoot runners land with the foot almost underneath the body, not out in front of it (known as overstriding) which reduces braking forces, so you ‘slow down’ less between each stride. They also have a faster leg turnover (the number of steps per minute) – typically in excess of 180spm.

There is a school of thought that says running form is ‘fixed’ and unchangeable. I beg to differ. I switched from a heel strike to a midfoot strike five years ago and went on to smash my PBs at every distance from 5km to half marathon.

Take your time

Don’t expect to change things overnight. The best way to transition to a midfoot/forefoot strike is slowly. If possible, get someone to video you running so you can see where and how your foot is currently landing, and check in with your progress regularly. Speeding up your leg turnover in tandem with reducing overstriding is the goal.

Think of running form as a work in progress: even if you land just a little closer to the midfoot than the heel, you’ll dissipate the landing forces more efficiently. If you increase your leg turnover just a tad, you’ll be making better use of the body’s natural elastic energy. You may not achieve Mo Farah’s perfection, but working towards a more natural running form will reap rewards.

Written by Sam Murphy

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Blog Post: Trail races for 2013: A complete guide to trail running

therunningbug — Fri, 12 Apr 2013 13:00:00 GMT

Hopefully by now, in this third and final chapter of our Trail Running Guide, you won’t need convincing that trail running is one of the most exciting ways to stay fit and simultaneously explore some of the beautiful scenery that Great Britain has on offer.

But as you’ll probably know, there is a difference between ‘keeping fit’ and ‘training’. Indeed, if you want to improve your running, grow stronger and go further, then you’ll need to train. But in order to train and stay motivated, you need a goal - which is why you should sign up for a race.

For more advice and a better chance of achieving your goals, click here to find out how to set your goals the SMART way.

Because there are loads of brilliant races to choose from, we’ve highlighted some of the best ones from the Salomon Trail Tour Series. And although some of the races have already sold out for this year, we’ve still included them because they’re stunning and essentially worth knowing about. Plus, if you stick them in the diary now, you’ll not miss out for next year!

Salomon City Trails

Following on from our kit advice in chapter 2 of this guide, you’ll be keen to hear that Salomon will be touring the nation this summer, offering you the chance to test out their whole range of trail running shoes as well as the opportunity to run with some of their elite athlete ambassadors.

Run Balmoral, 28 April 2013

Distance: 15 miles

What better way to brush with royalty than a 15 mile run through the Balmoral Estate, the Queen’s Scottish home. The event starts on the Banks of the River Dee from where you’ll make your way through a Scots Pine Forest up to the foothills of Lochnager and back again. But watch out, there is a bit of sting in the tail.

Entry fee: £23 Affiliated, £25 Unaffiliated

www.runbalmoral.com

Borrowdale Trail Run, 19 May 2013 (part of Keswick Mountain Festival)

Distance: 42k, 21k or 13k

The Borrowdale Trail Run has it all: stunning scenery, lakes, woodland trails, rocky singletrack and a few testing climbs. Part of the 5-day Keswick Mountain Festival, the race starts just outside of Portinscale, you have the option of two distances to choose from: 21k or 13k. However, new for 2013 and for those who are more experienced in trail running, you can take on the 42k Scafell Pike Trail Marathon, which with its 1800m of ascent is dubbed ‘England’s Highest Trail Marathon’.

Entry Fee: £25 - 21K & 13K, £35 - 42K

www.highterrainevents.co.uk/8.html

Trail Marathon Wales, 22 June 2013

Distance: 42k or 21k

Now in it’s second year, this event proved so successful that it sold out in a matter of moments. Indeed, this may well be the most beautiful marathon to set your sights on for 2014. As well as attracting some top international level trail runners, it’s suitable for all levels of runner. Be warned that you need to get your entry in early!

Entry Fee: £30 Full Marathon, £23 for the Half Marathon

www.trailmarathonwales.com

North Devon Half and Full Marathon, 30 June 2013

Distance: 42k or 21k

Since it’s first outing in 2010, the North Devon Marathon and Half Marathon has quickly become a must do event on anyone’s trail running calendar - which is why it always sells out months in advance. Being a coastal route, you’ll be blown away by the stunning scenery, which is why this section of the North Devon coast is an Area Outstanding Natural Beauty.

Entry Fee: £32 for the Full & Half Marathon

www.northdevonmarathon.co.uk

Kielder Marathon & 10k, 6 Oct 2013

Distance: 42k or 10k

A race calling itself ‘Britain’s Most Beautiful Marathon’ is a bold statement to make. But then you look at the location by Kielder Water, and you can perhaps see why. Now in it’s fourth year, this marathon has quickly become a sell-out success. Starting and finishing at Leaplish Waterside Park, the route follows the Lakeside Way, which by some fluke is almost an exact marathon. There are a few inclines for you to negotiate, but nothing to worry about. This race is all about enjoying the scenery!

Entry Fee: Full Marathon £35, 10k is £25

www.kieldermarathon.com

Ennerdale Trail Run, 20 Oct 2013

Distance: 10k, 25k, 50k

No one needs to be told how beautiful the Lake District National Park is. But on its western fringes is one of the trail running community’s best kept secrets, the Ennerdale Valley. Luckily for us, the secret got out when they launched the Ennerdale Trail Run. As well as being a Salomon Trail Tour Event, it’s also part of the National Trust Trail Running Series. The 10k route follows the shoreline of Ennerdale Water, offering stunning views across the valley towards the iconic fells of Great Gable, Seeple and Pillar. The 25k route is an extended version of the 10k, but takes runners to Black Sail youth hostel. The 50k route is simply two laps of the 25k one.

Entry Fee: £25 for 10k and 25k, £30

www.highterrainevents.co.uk/17.html

Written by Adventure Athlete and Journalist, Tobias Mews

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Blog Post: 10 Trail running gear essentials: A complete guide to trail running part 2

therunningbug — Thu, 28 Mar 2013 14:12:00 GMT

If the idea of pounding the pavement no longer sounds like your idea of fun, Trail Running is perhaps the best way to help rediscover your running mojo, as well as reconnect with nature. Indeed, we’re lucky in this country, to have some of the most spectacular places to run. Places that will literally take your breath away!

Awaken your inner trail runner with part one of our complete guide to trail running.

However, in order to enjoy the trails and be safe, it’s a wise plan to invest in a few bits of kit that will enhance your experience. Much of your normal running kit will initially be absolutely fine, but as you go further afield, you’ll be appreciative of some specialist trail running attire. So, here are a few suggestions as to what you need:

1. Trail Shoes

Trail running, by its very nature, involves running on surfaces that aren’t flat and can often be a bit muddy. And although your regular road running shoes are fine for trotting around the edge of a park during the summer, come the slightest hint of rain, you’ll be slipping all over the place. Which is where trail trainers come in.

Regardless of the type of terrain the shoe is designed for (fell, mud, mountain trails, sand), most of the specialist trail shoes have a number of features in common: aggressive tread, reinforced toe box, a rock plate, and better protection from the elements (some even have a Gore-Tex lining).

In short, they’re more hardwearing than road running shoes. And because many trail shoes having less cushioning (something you don’t need a lot of on trails), a number of models will have a lower heel to toe drop, giving you a more minimalist feel and help avoid twisting your ankle over uneven surfaces.

Take a look at our Trail Shoe Guide for some handy hints and tips

If you live in a town and have to run on road before you can hit the trails, then you might want to explore the door to trail shoes. These are designed to give you enough cushioning to reduce the impact of running on the roads, but equally have some decent tread so that you don’t slip on the trails.

2. Gaiters

If you’re planning on heading anywhere with mud, heather, fell and the like, then it might be a good idea to invest in a pair of gaiters. These will stop general debris entering your shoe and causing you discomfort (and potential blisters). Salomon offers a great gaiter option for trail running.

3. Rucksack

Depending upon how far you intend to go (and how remote), you might need a small rucksack. There are various options open to you, from 5 litre packs for carrying your essentials on short runs (phone, keys, wallet, gloves, etc), to larger 10 litre to 20 litre packs. Many of them have built-in water bladders to help you stay hydrated, as well as being extremely useful for storing some of the following items, should their need arise.

4. Jacket

Unless you’ve been trapped down a mine shaft for the past 6 months, you can’t have failed to notice that it’s been a bit chilly and wet here in the UK. If it feels cold when you’re running in a town or city, imagine how cold it gets when running on the hills or on any exposed piece of terrain. Which is why you should carry a jacket with you.

Ideally go for a lightweight rainproof option (one that scrunches up nice and small). If there is no risk of rain, but it’s windy - then look into carrying with you a lightweight windproof jacket - worth every penny!

5. Tights or shorts?

If it’s winter, then a decent pair of running tights won’t go amiss. Not only will it keep the chill off your legs, but it will protect them from any foliage scraping against them. If you’re a bloke, then it’s acceptable to wear 3/4 length tights (on the continent it’s all the rage) - although you may get a few funny looks if you wear them running around your town centre!

There are loads of options when it comes to shorts and it’s simply about finding something comfortable for you. If you would like the anti-chaffage benefits of tights, but want to hide your modesty, then there are twin skin shorts that offer you compression tights interwoven with normal shorts.

6. Hat

Whether you choose a wooly hat (not great if it rains), a peaked cap or a buff, some sort of headwear is a good idea. Even though the myths surrounding the potential 75% loss of heat through your head have been debunked, it’s still reassuring to have something to keep the grey cells warm!

7. Poles

Traditionally used by hikers, poles have become a must have for a large number of trail runners. They can help you cross streams or unstable ground by giving you an ‘extra pair of legs’ for support as well as take the strain off your back when climbing up hills. However, they also take some getting used to - so make sure you practice with them first!

8. Watch with GPS

It’s always a good idea to have some form of watch when you’re on the trails - if anything, simply to ensure that you can keep track of how long you’ve been out. Some of the more advanced watches have a GPS function that not only tells you your altitude, barometric pressure and pace, but can also help you navigate back to the start - a very useful function if you don’t have a map or tend to rely on your smart phone’s Google Maps.

9. Mobile phone

Speaking of phones, if you’re going anywhere for the first time, then take one with you. More often than not, there will be no signal, but if you should have a spot of trouble, then there at least you have the option of calling for help.

10. Food and water

You don’t need to take a lot of food - a few energy gels, an energy bar - basicallym, something to nibble on should you get a pang of hunger or get lost!! And if you’re going out for more than an hour, then either take a hydration bladder or a small bottle of water with some electrolytes.

Be Inspired!

If you’re looking for a bit of inspiration, then these guys very much live and breathe life on the trail, leading the way when it comes to pushing their bodies to new heights. And although you might never have heard of them, if trail running was an Olympic sport - they would be on the podium.

Kilian Jornet

Known to the Spanish as “El rey de las montañas”, the king of the mountains, Kilian Jornet has won more than 80 races in the space of eight years. Hailing from Spain’s Catalonia, he’s twice won the Ultra Trail de Mont Blanc, is a winner of the Western States 100 (most prestigious ultra trail race on the planet) as well as being a six time Skyrunning World Champion. He’s got an astonishing VO2 Max of 89 (one of the highest ever recorded) and is only 25 years old.

Check out Kilian’s Quest for a bit of jaw-dropping inspiration.

(Please visit the site to view this video)

Anna Frost

Originally from New Zealand, Anna began her sporting career as a hockey player and triathlete before moving off-road to become one of the top trail runners in the world. She spent some time in Wales, which is where we’d like to believe she discovered her true gift. She can be currently found jet setting from one race to another, picking up an accolade of trail wins along the way. Take a look at her bio here.

(Please visit the site to view this video)

Andy Symonds

One of the UK’s most gifted runners, he’s got more palmeres to his name than Lewis Hamilton! Although his day job as a wind energy analyst has recently allowed him to move to France (to join his French wife), he still manages to give the likes of Kilian a run for his money!

(Please visit the site to view this video)

Written by Adventure Athlete and Journalist, Tobias Mews

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Blog Post: 10 strength training secrets to improve your running

therunningbug — Thu, 21 Mar 2013 11:12:00 GMT

Strength and fitness are vital components of success in running.

Runners often believe they will get stronger by doing numerous training sessions and hill runs. Whilst this is undoubtedly true, adding a couple of core and strength sessions will improve run times and confidence, whilst reducing the risk of injury.

So whatever your fitness level, whatever your goals, try a couple of strength sessions and see how you go. Here are some strength training tips and a few training sessions for you to start with.

1. Make training a habit

Write down what you are doing each week and plan your training around your schedule. Plan in two 20 minute sessions per week to start with and make a habit of sticking to them.

2. Core stability training sessions

Core sessions will help improve balance, running efficiency and performance. Include working the abdominals, lower back and buttocks in these sessions, in order that the workout is as tailored to running as possible – here are Four Core Stability Training Exercises for Runners to start with.

3. Compound muscle exercises

Compound muscle exercises are movements that work more than one joint and muscle group at a time – examples of these include squats, lunges and press ups. If you have access to a Kettlebell or TRX suspension, these add another whole dimension to your training.

4. Allow time to recover

Do your strength sessions after speed sessions to allow time for your muscles to recover. Recovery is important as it ensures you get the maximum benefit from your exercise as your muscles rebuild, whilst also helping you avoid injury. Here are our 10 Tips to Avoid a Running Injury.

5. Mix it up

Change your strength session every six weeks so the muscles are challenged in different ways. Start with 2-3 sets of 15 reps, then vary to achieve more benefits.

6. Single leg work

Include some single leg work and balance work to improve your stride, especially when you tire. If you are unsure, just start by balancing on one leg for 60 seconds, keeping your hips level. For more single leg work advice, check out 4 Ways to Get Your Legs and Thighs in Shape.

7. Buddy up

Get a friend involved in your strength session. You can watch and learn from each other’s technique and this will also help both of you make sure you stick to your schedule. If you want to meet someone new, join in our forums and find runners near you.

8. Make it relevant

Chose exercises that will complement the terrain and type of races you are doing.

9. Improve power and agility

If you have time, add in some plyometric/SAQ drills (jumps, bounds, hops, ladders etc.) to add some power and agility. Try vertical jumps, split jumps and ankle hops to improve running strength and speed.

10. Have fun

Have fun with it, ask for advice if you are unsure and let us know if you feel the difference after around 4-6 weeks

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Blog Post: Awaken Your Inner Trail Runner: A Complete Guide to Trail Running Part 1

therunningbug — Fri, 15 Mar 2013 11:09:00 GMT

Bearing in mind that 90% of the UK population live in a city, telling our loved ones, ‘Darling, I’m just off trail running, I may be some time’, is not something they’ll be expecting (or perhaps want) to hear. For most of us, it’s simply ‘I’m off for a run, back in a tick’.

Which better translates into ‘I’m going to run around in circles, repeatedly pounding the same pavements, sucking in a lung full of exhaust fumes whilst weaving haphazardly between cars, buses, mothers wheeling their prams to nursery school, zombies staring at their phone, bollards, yapping dogs and heckling school kids, shouting ‘Run Forest!’

But if you were to devote a smidgeon of your precious time into taking a cursory glance at an Ordnance survey map, you will discover a new universe of pink dotted footpaths and orange contour lines that will take your running to fresh pastures and new heights.

A universe that could one day, have you climbing hernia-inducing hills, leaping across mountain streams and scrambling across heather strewn valleys - all of which you’ll be in short supply of if you’re living in a concrete jungle.

And with a few top tips to point you in the right direction, running on trails will become as natural for you, as Nigela Lawson licking a spoon whilst cooking. But be warned - you are about to enter the zen of running and it will change your life forever.

Not just for the elite

With names such as Kilian Jornet (Follow Kilian’s Trail Quest blog), Anton Krupicka and Anna Frost leading the scene, it’s easy to assume that trail running is reserved for those elite few, born with the lungs and agility of a mountain goat on steroids, and possessing a penchant (if they’re a bloke) for growing their hair long and running with their tops off.

However, alongside your family (and the rest of the UK), you will be relieved to hear that this isn’t the case - otherwise this article would be somewhat pointless. In fact, if you’ve ever gravitated towards the well-worn dirt path running around a park or follow a canal towpath, then you’re already half way to becoming a trail runner. And unless you were streaking across a football pitch, I bet you didn’t have to take your top off once.

The benefits to your health and fitness

Unlike road running, which due to the repetitive pounding can cause overuse injuries, running on the trails will improve your strength, balance and stamina and therefore make you less injury prone. No path is the same, as they are often uneven, scattered with tree roots and rocks, and perhaps the odd puddle that you’ll need to jump over.

And better yet, thanks to an absence of any motor vehicles, not only will you work up a decent sweat, but you’ll be breathing in much needed fresh air, thus improving your respiratory system. It’s the best of all worlds!

So where do you start?

Thanks to a massive walking community keen to explore our beautiful island, the UK is littered with a plethora of signposted footpaths, bridleways, towpaths and forest drives for you to follow to your hearts content.

And you don’t even need to go so far as a national park to find them. The other day, I decided to follow a section of the Capital Ring Walk - a 78 mile circular walk on footpaths around London, that takes you past Sites of Special Scientific Interest, Royal Parks and even the odd palace. It was the most exhilarating experience and felt like a proper adventure. And to think that I was never further than 10 or so miles from Charing Cross.

We’ll cover what kit you need in the next feature, but for now, rather than run your usual circular route, dodging the same old cars, prams and heckling children - take a look at a map to see if there are some green spaces near you. Look for canal paths, woodlands, a hill or a park - and you’ll be almost certain to find a charming path leading you to an all new runners high! Just make sure you tell us all about it!

Be inspired by one of Kilian's Trail Adventures below.

Written by Adventure Athlete and Journalist, Tobias Mews

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Blog Post: 10 Ways to Run Your Fastest 10k

therunningbug — Thu, 14 Mar 2013 16:30:00 GMT

If you are looking to improve your 10K racing, you are going to need to know the best training methods specifically proven to work for this distance. So check out these great tips and you’ll be running your best ever 10K in no time!

1. Speed OR Endurance?

If you can run fast but flake out after six miles, then build your endurance by adding extra mileage either side of you’re a speed session, and ensuring you do at least 10 miles as your weekly long slow run.

If you’re an endurance junkie, (perhaps you’ve just run a marathon), build on your base and sharpen with some short, sharp speed work once or twice a week, for example, 6-12 x 400m reps, or fartlek training. If you want a precise guide to the pace of speed sessions and different blocks of training, why not check out the brilliant McMillan Calculator.

We have more helpful training hints and tips in:

Long Run Training Explained.

Hill Training Explained

Speed and Interval Training

Tempo and Threshold Training

2. Pyramid Session

Try longer intervals, for example a pyramid session where you run hard for one minute, 90 seconds, three minutes, five minutes, and then take it back down (five, three, 90, one). Add some endurance to the speed by making your recovery between reps, a bit ‘pacier’, for example three minutes run at half marathon pace as opposed to standing still or jogging.

3. Develop Explosive Power

Plyometric Box Jumps (on a plyometric box), by Matt Shore, at Mind Body Goal, can help to develop the glutes, quads, hamstrings and calves while strengthening the ligaments and tendons in the hips, knees and ankles. Do 10 or more reps for real 10k benefits.

4. Develop leg strength

Alternate Jump Lunges (by Matt Shore, at Mind Body Goal) are a useful exercise for developing unilateral leg strength and power in the main muscles of the hips and lower limbs. Ensure you keep an upright torso and hit good depth as you decelerate into the lunge before exploding back up and switching legs mid air.

5. Try a 5k

“In order to run fast you've got to train fast,” says Liz Yelling, twice Olympian, Commonwealth medalist, mum and running coach. www.yellingperformance.com.

“parkrun provides a great opportunity for a free, weekly, timed flat out effort. You don't have to go every week but building time trials into your training mix really helps you monitor progress and learn how to put yourself on the line.”

6. Hills

Running Coach, Nick Anderson, recommends periodising your hill training. For the first six weeks of a 10k schedule train on a long hill to build strength endurance and run at 10k pace up the hill.

For the second six weeks, run harder repeats for 45 to 90 seconds. To build speed endurance, he says, “sandwich the shorter/faster reps with five minutes at threshold running either side of the reps.”

7. Pacing

“It’s a common mistake to go off too fast in shorter races like 10k,” says Nick Anderson. “Ease into the pace, run the middle part of the race at the 10k pace you practiced in training and the last 2-3k pace, run hard.”

He adds. “To rehearse this in training, try six to 10 minutes at threshold pace, with two to three minutes recovery, then 4 x 1k reps at goal 10k pace (eg five mins for 40 minute 10k) with 90 second recovery, then recovery jog for two to three minutes, followed by 5 x 400m at 5k pace, with the recovery reducing from 60, to 45, 30 and 15 seconds.

8. Fuel Right

“Don’t try to eat anything different pre-race,” says Nick Anderson. “Opt for slow release carbohydrates like porridge and whole-grains and avoid protein before a run. I’d also recommend taking in a high-carb drink, for example, High Five. This will keep your sugar levels high for the race.” And as a runner’s rule of thumb, our motto is, “never hungry, never over full.”

For more nutrition advice take a look at our Food and Weight Loss articles.

9. Key sessions

The three key sessions for most schedules are tempo, long and interval. In the 1980s Snell found that intervals were the most effective way to run faster at 10k. However, as Nick Anderson points out: “This applies to elite athletes. Most runners are not able to run a 10k at threshold pace, so they need to practice this. The long run and threshold should be part of your training schedule all year. Add in speed work pre-race to sharpen up for the event.”

10. Get Strong

A study review in The Journal of Strength & Conditioning Research found strength training improved running economy by 4.6 per cent and lowered race times. Check out these Strength and Conditioning Exercises

Written by Fiona Bugler. Follow me @therunninged

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Blog Post: Are You Running Properly? - 4 of the Most Established Running Styles to Try

therunningbug — Wed, 13 Mar 2013 13:05:00 GMT

If you suffer from injury or have reached a plateau in your training, it might be time to try a new running technique. With the right technique you’ll be able to run faster and farther. Try some of these running styles and find the right one for you.

To run well you need good posture and there are some basic tips - look up, don’t over stride, let your arms relax at 90 degrees - that will help you run with good form and be a faster, fluent, more economical runner.

Don’t be that awkward runner - take a look at our Correct Form for Running Guide.

Eighty percent of us land on our heels when running, which is said to be a less than ideal way to land; but if it ain't broke, don’t fix it. If you are running well and without injury, then there is no need to change your style.

If, on the other hand, you keep getting injured, or have reached a running plateau, it could be time to try a different style of running and trying different approaches in warm ups and cool downs or as drills can help to strengthen the parts you didn’t know were weak, without compromising your natural gait.

If you do decide to try a new style, go gently and build slowly. For example, try 10 to 15, 50m intervals on grass as part of a warm up or cool down.

Below are four of the best established running styles. See which you prefer, try them out and let us know how you get on in the comments at the bottom of the page.

1. Pose Technique

The Pose method of running was developed by Dr Nicholas Romanov and first practiced in the Soviet Union in the 1970s. In common with barefoot running it focuses on forefoot running as a technique and uses gravity as the primary force for movement instead of muscular energy.

According to Dr Romanov all elite runners naturally run this way. It takes practice to learn the pose technique and its main characteristics are: an S-like body position with slightly bent knees; a forward lean from the ankles to employ gravity and work with it not against it; pulling or lifting feet up under the hip not behind the buttocks; and the ball of foot landing under your body (your GCM – General Centre of Mass).

Find out more about how to run with the pose technique at posetech.com.

2. Chi Running

Chi means energy or life source and comes from Chinese principles and lifestyles. Chi Running is based on the same mindful principles and orientation as Yoga, Pilates, and T'ai Chi.

The cornerstones of Chi Running are postural alignment and relaxation. The technique includes: landing with a mid-foot strike; using a "gravity-assisted" forward lean; and engaging core strength for propulsion rather than leg strength.

Learn the correct form for the Midfoot Strike.

3. Backward Running

Okay, there are obvious pitfalls with this one. But backward running has become a big hit with events taking place worldwide. There’s a zealous feel amongst those who practice it, but if you don’t want to embrace it as a “movement”, you can still enjoy the benefits: less pressure on the joints (knee, ankle and lower back), burning more calories than forward running and according to a South African study, improved cardiovascular fitness.

It also provides welcome relief to the muscles that take you forward running and gives the body a good balance, working the glutes and the hamstrings hard.

4. Barefoot Running

Well-known research by Dr Daniel Lieberman from Harvard University found that barefoot runners are at less risk of injury than shod runners who tend to be heel strikers (and make up the majority of runners).

Barefoot Running puts you in touch with the terrain, and your feet flex and react as nature intended. If you include barefoot running drills on grass as part of your training, you’ll improve your ankle and calf strength and overall efficiency as a runner.

Obviously, a big pitfall to this type of running are the hazards beneath the pads of your feet. But in recent years we’ve witnessed a barefoot revolution, with the emergence of minimalist shoes, such as Vibram Five Fingers, with solid soles but no surplus cushioning. Another pitfall is that running barefoot can cause achy calves and sore shins.

For more advice take a look at Barefoot Running – 10 Top Tips

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Blog Post: 5 Popular Running Training Misconceptions, Busted!

therunningbug — Thu, 07 Mar 2013 14:15:00 GMT

Are ice baths really good for you? Will resistance training really make you a better runner? The Running Bug separates the fact and fiction behind some popular training techniques.

1. Ice baths

Cold-therapy, adopted by the likes of Paula Radcliffe, is said to reduce muscle inflammation resulting in less soreness and quick recovery. In a report in The Cochrane Library, Irish researchers analysed 17 studies on the subject, and found that compared to passive therapy, cold treatment reduced soreness by 20 percent.

BUT…There was a caveat to the Cochrane Report suggesting that the longer term effects of ice baths needed to be researched more, and effects such as elevated heart rate and shock are obvious side affects to consider. And a 2007 Australian researchers found that there was no difference between exercisers who dipped their legs in tepid water or ice when it came to different criteria, including reduction in swelling. They also found that those who tried ice, reported more pain.

2. Resistance training

Resistance training will make you more economical, more upright and help prevent injury – if you choose the right resistance work. Movements need to mimic running and be compound (i.e. use more than one muscle group), and running specific training includes exercises that work on balance.

The core muscles should also be trained to keep you strong, stable and upright and the posterior chain of muscles (i.e. those at the back, try reverse lunges) shouldn’t be neglected. Strength and flexibility work of the upper body will help you in the latter stages of a long run, and will help you drive yourself forward using your arms in sprint finishes.

Finally, develop strength in the legs, with plyometrics (jumping exercises used to improve power) to help put some energy in those lower limbs.

Try these 4 Ways to Get Your Legs and Thighs in Shape.

BUT… Going to the gym and using fixed weights and isolated muscle groups may have aesthetic benefits, but it won’t do much to improve your running economy and power, and bulking up won’t help you run faster, unless you’re a sprinter.

If you’d like to improve your speed, try these 6 Tricks to Run Faster.

3. Optimum nutrition

Food is fuel and runners need to keep energy levels high with fats, carbohydrates and protein as well as a good balance of vitamins and minerals to fight against the free radicals you kill in exercise.

For more nutritional information, take a look at our Food and Weight Loss Articles.

BUT… London Marathon Director, Dave Bedford, famously ran the first London marathon after a night on the beer, polished off with a curry. Usain Bolt had reportedly eaten McDonald’s chicken nuggets before his Olympic win (although he does eat vegetable yam, too). Yes, diet matters, but a little indulgence here and there won’t affect you if you’re super fit and well trained.

4. Yoga

Yoga postures help improve overall flexibility, as well as improving core strength and balance. The breathing techniques in yoga can also be transferred to running, not just whilst you run, but also to help calm pre-race nerves.

For more help, try Yoga for Runners: How to Do It.

BUT… Don’t become too flexible if you want to run economically. Writing for Peak Performance Online, Craig Sharp Professor of Sports Science, Brunel University, highlights two studies that show how being ‘slack’ means you cannot access your elastic-energy return system as quickly as a ‘tighter’ runner.

5. Beetroot

It’s the oxygen-boosting ingredient nitrate that helps improve stamina. In 2009 an Exeter University study published in the Journal of Applied Physiology found beetroot juice increased endurance during high intensity running by 15 percent. In 2011, a study in Medicine & Science in Sports & Exercise, found that the nitrates in the juice helped cyclists go faster.

BUT… Studies are still relatively small scale and some anecdotal evidence has found that drinking too much to boost performance could make you feel sick. It’s an acquired taste, and one of the less appealing side affects is purple wee!

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Blog Post: Don't Be That Awkward Runner - Correct Form for Running Guide

therunningbug — Tue, 19 Feb 2013 12:30:00 GMT

Your posture is an important part of your running technique so put theory into practice with these good running form tips.

Try these Exercises to Imporve Your Posture.

As you run you need to be upright and facing forwards so your muscles can distribute the impact and absorb the shock of your feet repetitively hitting the ground. That way, you’ll direct your energy the way you want it to go – into forward momentum!

Here are the key points you need to consider when running. Try them out on your next run!

Head

Your head weighs around 4kg. If you let it drop down or fall back when you run you’re not going to be very aerodynamic and it’ll cause you to be less efficient as well as putting extra strain on the back.

Keep your eyes looking forwards, and your neck and jaw relaxed – smiling helps relax these muscles!

Chest, shoulders and back

Pushing your chest forwards unnaturally can be as damaging to your running posture as letting it cave in. Open the chest by relaxing the shoulders and letting your shoulder blades slide down your back.

When the chest is unrestricted, breathing is easier, which brings in more oxygen. Hunched up, tense shoulders will not only make you run slowly, but will cause aches and pains, particularly when distance running. Be aware of your shoulders when you’re racing and as tension rises, switch into mind-body control and tell them to relax back down.

Keep your back tall so a straight line is formed between your head and ankles. Maintain a slight forward lean.

Find more ways to Avoid Running Injury.

Arms

If you swing your arms across your body or get them to work on over-drive you’ll compromise your posture. Keeping your arms relaxed and by your side with a bend at the elbows of 90 degrees will help you keep focused forward. Don’t clench your fists as the tension will radiate through to the shoulders and neck.

Hips

Think of your hips as two headlights on a car and keep them facing forwards as you run, this will help to improve knee drive. Weakness in the hamstrings and gluteals is common in runners as we rely on the quads and hip flexors to extend the hips. Try to roll your hips under you, and don’t let your bottom stick out.

Footstrike

A mid-foot strike is optimum, if you heel strike or forefoot strike you can over-strain muscles.

See our Guide to Good Running Form for more information on how to achieve a mid-foot strike.

Keep up the good posture!

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Blog Post: Tempo or Threshold Run Training Techniques

therunningbug — Thu, 07 Feb 2013 15:50:00 GMT

The Running Bug explains tempo or threshold run training, what the benefits are and how to do it.

You should use tempo or threshold training as part of your Running Training Plan

Tip: Great for 5k events or 10k race training.

What is it?
Tempo or threshold runs are fast, continuous runs done in the middle of a regular mid/long distance run, lasting between 20 to 40 minutes.

The Benefits
Threshold or tempo running will help prepare your body for running at a faster pace for longer, as well as boosting what's known as your lactate threshold. This is the top end of your aerobic zone, the point before you go into anaerobic exercise (without oxygen). When you run anaerobically your legs can turn to jelly as lactic acid kicks into your system, and it's hard to keep going.

Training at threshold will increase your lactate tolerance, your capacity to exercise with high levels of lactate in the blood. Running at this pace will trigger adaptations in the blood, increase metabolic enzyme activity and improve muscle fibre recruitment. It uses carbohydrate for energy, and burns more calories than steady running.

Learn how to monitor your calorie intake in Calculate Your Calorie Needs.

How to do it
A typical tempo run includes a warm up of 10 minutes, 15 to 20 minutes at tempo pace, and 10 minutes cool down. The pace is between 10k and half marathon pace, at around 85 percent of maximum heart rate, or seven to eight out of 10 on a perceived rate of exertion - or more simply at 'comfortably hard' pace - you can talk, but only a few words.

Tempo runs are quality runs and ideal to fit into a busy working day at lunchtime. Try these tempo workouts:

Warm up for 15 minutes, then do 10 minutes at half marathon pace, five minutes jog, and 10 minutes at 10k pace. Or do three reps of 10 minutes at 10k pace with five minutes jogging between the reps.
A longer interval session such as continuous 800s will also improve lactate tolerance. Run 800m in the same minutes/seconds as your hours/minutes goal time for a marathon, so, if you're looking to run a 3:30 marathon, run your 800s in three minutes and 30 seconds. Start with six and aim to build up to 10. Make the recovery time the same as the time run at speed, ie for our example, 3:30.

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Blog Post: 4 Ways to Get Your Legs and Thighs in Shape

therunningbug — Thu, 07 Feb 2013 12:16:00 GMT

Single leg training is a great way to reshape, define and tone your legs and thighs. Keeping the legs strong will also help with balance, performance, power and overall stability. Here are four single leg training techniques to get your legs and thighs in shape.

Now before we start, at no point during this article will you read the following phrases, "Go heavy or go home", "Train through the pain" or "Believe it, and you can achieve it". Let's leave that advice to the guys in the gym that walk around with protein shakes and look like they are carrying invisible rolls of carpet under each arm.

For running training advice and running training plans visit The Running Bug's running training page.

What are the benefits of single leg exercises?

1 - Injury Prevention, by balancing out any weaknesses between legs.

2 - Improves leg stability by recruiting more muscles during the exercise.

3 - Will strengthen those hard to reach muscles that help stabilise the hips, knees and core.

4 - Improves functional leg power, endurance, flexibility and performance.

5 - Some of the most challenging exercises you'll do.

Just remember, always warm up effectively before you start any training program, use proper form with all exercises, and if in any doubt on the execution of any of these exercises, ask a qualified gym instructor to show you what to do, now lets push it up a gear with four of the best.

Need help with your warm up? Try the Perfect Runner's Warm Up Routine.

1 - The Pistol Squat - The ultimate single leg exercise

Preparation - Balance on one leg with opposite leg extended straight leg forward as high as possible. Trust me, it's not as easy as it looks.

Action - Squat down as far as possible while keeping leg straight and off the floor. Keep your back straight and the supporting knee pointing in the same direction as the supporting foot. Raise your body back up to original position until knee and hip of supporting leg is straight.

2 - The Split Squat

Preparation - Standing facing away from bench. Try initially using body weight then build up to using a dumbbell held to the front in a goblet hold. Extend leg back and place top of foot on bench.

Action - Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. We are not lunging forwards, we are moving up and down. Return to original standing position by extending hip and knee of forward leg.

3 - Single-Leg Dumbbell Straight-Leg Deadlift

Preparation - Hold dumbbell in each hand. Position dumbbells down in front of upper thighs with arms straight. Stand with feet together. Lift leg slightly so foot is just off floor, be prepared to have a good wobble, steady yourself and feel the hamstring tighten.

Action - Lower the dumbbells to floor while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or dumbbells contacts floor, return to original position by raising your body while lowering lifted leg. Straighten knee of supporting leg as your body becomes upright.

4 - Single-Leg Dumbbell Calf Raises

Preparation - Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance. Lift other leg to rear by bending knee.

Action - Raise your heel by extending ankle as high as possible. Lower heel by bending ankle until calf is stretched, and get ready to feel the burn.

Which part of your body has enjoyed the effects of your running the most? Comments in the box below.

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Blog Post: Speed (Interval) Training - Fartlek Training Techniques

therunningbug — Fri, 01 Feb 2013 11:57:00 GMT

The Running Bug explains speed (or interval) and fartlek training, what the benefits are and how to do them properly.

Tip! Great for 5k and 10k training

What is it?
It's a cliché, but true: If you want to run faster, then you need to run faster. Speed sessions usually refer to short bursts of timed reps and intervals longer reps measured over distance. Try these 6 Tricks to Run Faster.

Many schedules use the track when planning the distance for interval sessions, i.e. 400m is once around a track, and is roughly .25 of a mile. But you can plan speed work to time if you prefer, (between 90 seconds and 2 minutes would be a typical 400m rep).

The Benefits
Speed work will make you a stronger more efficient and faster runner and you will notice a big difference to your fitness and speed in short period of time. It will help take you from a jogger to a runner. Fitness rewards are gained because running fast will increase type-two muscle fibres (the ones that help you run fast); strengthen quadriceps; improve the strength of the ventilatory muscles (which will help you breathe more efficiently); and prepare you mentally for racing - whatever the distance.

How to do it
You only need to work at a high intensity (at 85 to 95 percent of max heart rate, or eight nine out of 10 on a perceived rate of exertion, or one mile to 5k pace), over a series of short intervals to reap rewards. You will usually only need to do one or two sessions a week, and as these are high intensity, you must follow with an easy or recovery day.

Different types of speed work are designed to improve different aspects of running. Short sharp sprints will boost your leg turnover and anaerobic fitness, and with these you plan in a longer recovery, for example two to three minutes.

For marathon runners, who want to develop speed endurance, a general rule of thumb for planning interval training is to make the whole distance covered longer and the recoveries shorter. So for short 30-second bursts, you might do 20, with a 30-second recovery. You will also benefit from doing longer intervals.

Try some of the following speed sessions for marathon runners, making sure you warm up and cool down for 10 to 15 minutes either side:

Pyramid: 400m, 800m, 1600m, and then work your way down 1600m, 800m, 400m, with recovery jogs of 1 minute between each burst.
4 to 6 x 1 mile at 10k pace, with 90 second recovery.
6 to 8 x 800m with 1 minute recovery.

Fartlek
This is Swedish for speed-play, a no-brainer speed session. You don't need GPS or a measured course, you simply run fast and slow - run between lamp-posts, or do timed bursts (30 seconds to 3 minutes). Or, try a pyramid fartlek session, for example, run hard five, four, three, two and one minute bursts with equal recovery time. This is a great way to run fast with no pressure and ideal when you're starting out.

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Blog Post: The Perfect Runner’s Warm Up Routine

therunningbug — Wed, 23 Jan 2013 10:00:00 GMT

If you want to perform to the best of your ability right from the start of a run, it's vital that your pre-run warm up is right.

If you start running cold, then you're body is going to take time to get into its optimum running mode, you'll be inflexible and stiff, and your body will inhibit your natural stride.

"Warm up correctly and you'll start the race without limitations," says Running Bug Blogger Matt Roberts. "There are not only physiological benefits but psychological ones too; in your head, you know you're ready."

Warming up for a run is not a time-consuming exercise and shouldn't take more than five minutes, so make sure to use these four techniques to get ready, followed by a slow run for a couple of minutes.

Hamstring Stretch & Hip Mobiliser

Stand upright, sideways on to a wall
Keep your weight on the leg furthest from the wall, and balance with your hand closest to the wall
Swing your non-standing leg backwards and forwards 15 times
Repeat for other leg

Hip Adductor Mobilisation, Gluteal and Iliotibial Band (ITB)

Place both hands on wall and lean slightly forward
Swing right leg to the left, across your body, pointing your toes in the air as they reach the furthest point of motion
Swing the leg back across your body and as far to the right as is comfortable, again pointing toes upwards as they reach the highest point.
Repeat 15 times (one movement from left to right equals one repetition) and do the same on the other leg

Knee lift and Hip Rotation

Stand on one leg, supporting yourself on a wall or friend if necessary.
Raise your non-standing knee directly upwards to hip height.
Keeping your knee at hip height, move outwards as far as comfortable then slowly lower to the ground
Repeat 15 times, then do the same with your other leg

Iliotibial Band and Oblique’s stretch

Stand with your legs crossed with the feet close together. Start with the left leg behind the right.
Raise your right arm so it is pointing straight up.
Gently stretch to the left, without leaning forwards or backwards. Hold for 20 seconds
Repeat, starting with right leg behind, raising left arm and stretching to the right.

What do you do before a run? Can you suggest other ways to warm up? Share your warm up routine in the comments below.

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New to the Running Bug?

You will also be able to share and communicate with the running community in bugmiles and the great debate.

JOIN THE RUNNING BUG HERE! It's free and takes just 30 seconds.

Blog Post: 6 Tricks to Run Faster

therunningbug — Fri, 18 Jan 2013 11:30:00 GMT

Want to know how to run faster? If you're struggling to improve your Personal Best then these tips will help you go faster than ever.

Running can be as simple as putting one foot in front of the other in quick succession, but running fast requires more effort and a few changes. Even if you've been running for a long time. you may have fallen into the trap of improper running posture and balance.

1. Choose a key speed session

Do a key speed session. Having a favourite speed or hard hill training session that you repeat every three to four weeks is a great motivator. You can use the session as a benchmark for your own progress, for example after six weeks or so, seeing if you run faster in intervals, or if you’re heart rate is lower on the hills.

Check out these 5 Best Training Sessions for some great ideas from the experts.

2. Train less, run faster

Will resting more mean you can train harder and more effectively? This is a theory tested out by many in our increasingly busy, time precious world.

However, if you are training for a marathon, you will need to cross train to really boost your aerobic system and run faster. Check out our Three Times A Week Schedule.

3. Run slow to run fast

Building an aerobic base (base training) at a slow pace will help you run faster, but it’s something you need to be patient about. Most runners are too scared to run slow and worry about junk mileage - but high mileage does result in more ‘structural adaptations’ i.e. an increase in stroke volume of the heart, and a boost to the number of mitochondria, our celluar ‘power plants’ in our body.

Run good mileage, run slow and you will build a solid base of endurance. Running at a higher intensity will give you returns, but they are shorter term.

So plan your training to build that base in the first part of your schedule, and ‘sharpen’ up with race pace and speed work as your race draws near. Read more about running better here

4. Threshold and tempo runs

Sustained longer intervals and runs up to 10-miles at threshold are excellent way to help you adapt to running faster. This type of training boosts your lactate threshold, which put very simply is the point at which the muscles become ‘acidic’ as lactate and hydrogen ions are released into the body.

These runs are considered by many to be one of the key runs for marathoners. For a faster 5k you can run comfortably hard for 20 minutes to reap rewards, for marathoners, run between 8 and 10 miles, at a pace that is between your half marathon and 10k pace.

5. Think holistic

If your resting heart rate is high for two to three days in a row, it may be a sign of over training syndrome, or a viral infection. If you’re tired all the time, get your blood tested and check if you’re getting enough iron in your diet. Ensure you optimize your diet with foods to fight immunity in winter, superfoods and three good healthy meals.

6. And when to not run fast

Running too fast when you’re older has some risks. According to report published in The Wall Street Journal , and originally published in the BMJ Journal Heart: Running too fast, too far and for too many years can damage your heart. Researchers analysed 52,600 runners and non-runners over three decades.

Overall, the runners enjoyed a 19 per cent lower death rate than their non-running peers, but the runners who ran a lot (over 20-25 miles a week) did not. The message – everything in moderation.

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