Running specialist store Runner’s Need are hosting a women’s running evening at their Holborn store in central London on Wednesday 25th August, 6-8pm and I will be on hand to offer advice, information and tips for newbie and existing runners to get the most out of their training. And more importantly, there’ll be Champagne and cupcakes and a wealth of shopping opportunities! See you there…
Yoga: your flexible friend
Yoga in trainers (photo by Rosie Hallam)
I have a confession to make. I can’t touch my toes. Not without bending my knees, anyway…
But then again, nor can most of the runners I know. I’ve long suspected that being a runner precludes being flexible – but I recently went to a ‘yoga for runners session’, taught by Laura Denham-Jones who is not only a great yoga teacher but also a marathon runner. She believes that yoga is a great complement to a running regime and that the benefits go far beyond inching a little closer to those toes. In fact, she states that the biggest pay-off, as far as her own running is concerned, has been the non-physical aspects of yoga – for example, the focus on breathing and the emphasis on ‘staying in the moment’. She also believes that regular practice has helped her to avoid the injuries that blight many a runner. Read the full article, in the FT Weekend magazine 17th July or online.
Pace lock – and how to avoid it
I came across a clever American term, ‘pace lock,’ the other day. I knew immediately what it was referring to because it’s something I often encounter with people who come to me for coaching. While budding runners may have built up their distance and/or frequency of running – and even got faster overall - they’ve got into a rut of doing all their sessions at the same ‘neither here nor there’ pace. Often, it’s a pace that’s neither fast enough to qualify as tempo or speed work nor slow enough to count as an easy or recovery run. If it’s just a bad habit, you can break it by giving each session you do a name (and therefore, a purpose): eg. VO2 max intervals, Lactate Threshold run. If it’s a mindset issue – in other words, if you feel you can’t run any other pace, try the following exercise. Find a circular route of around 1km (or opt for 2 laps of the track (800m) if that’s easier) and run around it at your usual pace. Time the lap. Now take a minute’s rest and run it again, this time, aiming to complete the lap 15-30 seconds faster. Time it again, take a rest and now run the lap a third time, ensuring you run 15-30 seconds slower than the first lap. That’s three gears you’ve got now. Use them!
Running Workshop on Sunday August 1st (Central London)
If you want to run faster, further and stay injury-free – or simply want to enjoy your running more – join me on this one-day workshop. We’ll be looking at running technique (with video analysis) and how to improve it, we’ll work on building running-specific strength and stability and we’ll cover proper warming up, effective drills and cooling down/stretching.
There will be two running sessions – one in the morning (technique-focused) and one in the afternoon (speed focused) – so plenty of time for recovery! DO NOT WORRY if you aren’t a fast runner – everyone will work to their own level and no one will get left behind. And if you are quick, rest assured you will be challenged!
In the ‘classroom’, we will cover how to create your own balanced effective training programme, along with nutrition for runners. There will also be an open Q&A session. (I am hoping to have a sports therapist/physio attend to do mini sessions/posture assessments but this is to be confirmed).
Our base will be The Hub a fabulous multi-sport venue in the centre of Regents Park, where we’ll have our own function room, safe baggage storage and the use of changing/shower facilities. Tarmac, grass and trails will be right on our doorstep. Wear (or bring) your usual running kit (don’t forget sunglasses, sunscreen, drinks). You are welcome to take notes but I will provide handouts. There is a nice café at The Hub, or you can bring a packed lunch.
The cost of the workshop is £40 and it runs from 10am to 4pm on Sunday August 1st, 2010. If you’d like to attend, or have any questions about the day, please contact me for a booking form at info@sam-murphy.co.uk or on 07817 687241.
PLACES ARE LIMITED SO BOOK NOW!
Hip moves
If you are being sidelined by knee pain, try some butt-firming moves! A recent study from Indiana University highlights a link between weak hips (particularly the gluteus medius, a stabilising muscle in the pelvic area) and the condition commonly known as ‘runner’s knee.’ Knee pain sufferers were given hip-strengthening moves twice a week for six weeks and reduced their pain rating from 7 out of 10 (when running on a treadmill) at the start of the study to no pain at all by the end. The exercises included single-leg squats, demonstrated in the photos below. Make sure that your knee bends directly over your middle toe and that your pelvis stays level. Only do as many reps as you can without losing good form. Start on your ‘bad’ side, then do your other side and then repeat on the injured side.
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- Stand tall with one leg lifted, knee bent.
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- Bend the supporting leg, ensuring knee is aligned above foot.
