Running Log
One of the best pieces of running advice is to keep a diary. Write down every run – time, distance, weather, route, companions and mood. It’s great to look back on when you feel you are not progressing. It can be useful to add up your mileage and is helpful when planning race training.
Top Tips for Runners
- We might aspire to perfection but in reality most of us need to adopt a style that feels natural and doesn’t leave us open to a higher risk of injury. Try “running tall” and your head will lift and spine lengthen. Add to that relaxed arms and shoulders and you’re half way there. Push your chest up and forwards, try to keep your pelvis level (imagine it’s a bucket full of water that you don’t want to spill) and keep your bum and tummy tucked in.
- Looping – At Jelly Legs we adopt a looping approach to our running sessions ensuring the safety of all of our runners. Please be aware of who is running in your section and don't leave anyone on their own, out of sight of the rest of the group.
- Running with headphones outdoors is a safety hazard in more ways than one. You won’t be able to hear cars, cyclists or someone approaching who intends to do you harm. Attackers will always pick a victim who looks vulnerable. When you have headphones on, that means you. If you want to use an MP3 player on a Jelly Legs run (on and off road) you must only use one ear piece on the headphones. This will allow you to hear the music and also be more aware of your surroundings. We would also suggest you adopt this method when you are running on your own.
- At night, wear reflective clothing or at least clothing that has reflective strips incorporated. Headlights can make out reflective clothing up to three times further away than non-reflective materials.
- Wear appropriate clothing:-
Winter
· Layering is the key because as you warm up, you can remove layers. Do consider how you can carry them however; a long sleeved tee can be tied around the waist, gloves tucked into your waist band.
· Consider the design of your kit, some jackets come with removable arms which can be stowed in your pockets or alternatively the whole thing can fold up small and fit into a bum bag.
· Steer clear of anything made from cotton. You will still sweat and cotton retains the moisture resulting in you feeling very cold.
· Don’t let the rain put you off, your skin is after all water proof! Invest in a jacket which is at least shower proof and preferably water proof, to keep the worst off. A baseball cap will keep water out of your eyes.
Summer
· In the summer you will need light and airy clothes. A wicking t – shirt or vest will help to keep you cool in the midday sun. You can also get cool packs which sit around the neck to help keep your temperature down. Most important wear sun block.
· If you can brave it, a pair of shorts will also help to keep the temperature down and keep you cool.
· Also sunglasses are essential to protect your eyes and even more so keep the wrinkles at bay!
- Cross Training can help to make you stronger overall and particularly for running. Cross training will certainly help develop your core strength. Your core is the middle bit of your body including your trunk and pelvis. This is supported and stabilised by specific muscles. If those muscles are weak and don’t do their job properly then other muscles have to step in. These other muscles are not designed to do the job, so can be left short or tight, pulling the body out of alignment and therefore leaving you more susceptible to injury. Work on your core stability and this is less likely to be a problem. Examples of cross training are Yoga, Pilates, Swimming, Cycling, Fitness Classes, Gym work.
- Fast running burns more calories than slow running, but slow running burnsmore calories than just about any other activity. In short, nothing will help you to lose weight, and then keep it off, the way running does.
- If you want to avoid injury, then patience really is a virtue. Don’t increase your weekly mileage by more than 10% each week.
- An American study found that running women produce a less potent form of oestrogen than their sedentary counterparts. As a result, female runners cut by half their risks of developing breast and uterine cancer, and by two thirds their risk of contracting the form of diabetes that most commonly plagues women.
- Unfortunately, men and women will never be equals in the urination department. Men are in and out of public toilets in a flash, while women stand in long, slow queues. And when it comes to running, men enjoy the ultimate convenience. But a female runner doesn’t have to be a prisoner of her anatomy. Simply find a private place behind a tree or dense shrubbery. Just beware of using unfamiliar leaves as toilet paper!
- Running with a dog gives you the best of both worlds – you get to run alone, but with a friend. A dog is both a faithful companion, who will go anywhere, anytime, and a loyal guardian who’ll discourage anyone from harming you. The optimal running dog is medium-sized, with a bloodline bred for endurance. An easy rule of thumb: hunting breeds make the best runners.
- There’s no need to miss a run or a race just because you’re having your period. If you’re suffering from cramps, running will often alleviate the pain, thanks to the release during exercise of pain-relieving chemicals called endorphins. Speedwork and hill sessions can be especially effective. To guard against leakage, try using a tampon and a towel for extra protection.
- Running helps to produce healthy skin. According to dermatologists, runningstimulates circulation, transports nutrients and flushes out waste products. All of this leads to a reduction in subcutaneous fat, making skin clearer and facial features more distinct.
- Men are sometimes verbally harassed and occasionally threatened on the run, just as women are. Be sensible when you run, but don’t let insignificant taunting limit your freedom. The advice from Police is not to engage in any conversation but to call them on 01622 690690 or 999 if necessary.
- Anyone that runs alone should take precautions. Leave a note at home stating when you left, where you’ll be running and when you expect to return. Carry a personal attack alarm and a mobile phone. Stick to well-populated areas, and don’t always run the same predictable route. Avoid running at night and don’t wear jewellery. Pay attention to your surroundings. Carry identification, but include only your name and an emergency phone number.
- Just because you’re married and have young children and/or a job doesn’t mean you don’t have time to run. Running is time-efficient and the best stress-reducer on the market. You need this time. Taking it for yourself (by letting your partner baby-sit while you run, for instance) will benefit the whole family.
- Women sweat less than men. However, contrary to popular belief, women dissipate heat as well as men. The reason: women are smaller and have a higher body-surface-to-volume ratio, which means that although their evaporative cooling is less efficient, they need less of it to achieve the same result. Nonetheless, be sure to drink plenty of water (until your urine runs clear) to offset the effects of sweating and prevent dehydration.
- While no one has ever proved the old theory that women are better marathoners than men (because they have more body fat to burn), you never hear anyone argue the opposite. Men tend to use their strength to push ahead in short races, but this can backfire in a marathon. Women seem perfectly content to find a comfort zone and stay there. This makes them ideally suited for the marathon – the ultimate keep-your-cool and keep-your-pace distance. So why not be bold and set your sights on one.
- Above all else remember that having other people to run with on a regular basis will help to keep you motivated and ensure your safety. It's also a lot more fun than running alone.
I hope you enjoy your runs with the group.
Happy running! |
