Terror at Marathon

I'm sure everyone who runs felt the same revulsion over the tragic events at the Boston Marathon last weekend. It is inconceivable to think that person or persons would stoop so low to commit an outrage like this. Heartfelt condolences go out to the families who lost loved ones and the large number of injured people. Sadly, nowhere seems safe nowadays from those that are hellbent on causing disruption of this kind. To target an event like a marathon is truly sick. Hopefully the authorities will find out who was responsible and punish them accordingly.
As we wait patiently for some nice spring weather it is time to get the goals and targets for the year ahead sorted out. I have joined my son in taking a challenge to run a 10k in July.This will mean an extra amount of training as the distance I have been targetting lately has been the 5k. Some longer runs built into the schedule should help and with a sensible approach all should be well.
Have you got a challenge for this year. Whether it is just to complete your first race or to run a certain distance within a set time, everyone needs something to aim for. This should provide the correct motivation to see you succeed in whatever you attempt.

Alternative to Running in the Snow

There has been a lot of snow about the last few weeks and this can play havoc with all the training plans. The treadmill is a great alternative that allows you to keep on training whatever the weather. 
It is a real asset if you have one in your own home, but if you have not then there are plenty of sports centres and gyms about that will allow you to use their equipment for a nominal fee. This is really the only alternative when the snow is really heavy and blocking up all the roads that you would normally run on. Running on a treadmill is quite a bit different from running on the road. One thing that you have to get used to is the sense of movement as you run. You can easily become unbalanced at first and it is quite a strange feeling. The other observation would be that it gets quite warm and it can feel quite stuffy in comparison to running outdoors. Having said that, running on the treadmill does allow you to continue training and this is obviously the way to go for any who are on a programme or heading towards their first race.

Does it matter when I start Running

 

Running is very popular and it can benefit youngsters greatly to have an early start in the sport.

Anyone who has shown exceptional potential in their running should have been noticed and taken under the wing of some experienced coach. This is invaluable for the ongoing development of any person who aspires to run competitively. From their teenage years through to the end of their twenties would be regarded as the most likely period when races and medals would be won. At this period the body is going towards its peak of fitness and although many may still be top class runners well into their thirties, this is the period where many shine and begin to see some reward for all the hard work done in earlier years. 

 When progressing through the thirties and into the forties the body starts to change in certain ways and depending on the type of running being undertaken it can manifest itself in a slowing of times or a lack of achieving what was expected. This would certainly be more true of the shorter distance races and many top class athletes often move up from the shorter distances to the longer ones like the marathon because of this.

Into the fifties and sixties and things in the body definitely start to affect the ability to perform. One of the biggest at this time is the slowing of pace. Many find that their bodies cannot maintain the level that they once could. This need not be a negative, but has to be recognised for what it is and adjustments made.

When choosing which distance to start running, the 5k is a very good one inasmuch as it is not too long and can be run in around thirty minutes for anyone with a reasonable level of fitness. Another attraction is that it does not take very long from being a complete novice to being able to run the 5k distance.

Training for Running a 5k

Before any race the proper amount of training for the particular distance should be completed. This cannot afford to be skimped on or a poor result will often be the outcome. Some sort of programme should be followed that gives simple week by week outlines of the training requirements to enable you to run the distance comfortably on the day. Beginner runners should see what amount of training sessions they are comfortable with each week and the programme should be set accordingly. Each programme should start of fairly easy, increase to a steady mileage midway and then taper down towards the race day itself. This will mean that you will be fresh on the day and you will have every opportunity of giving a good account of yourself in the race.To be able to compete in running a 5k race, you need to be able to run continuously for approximately 30mins. Some people will be quicker, some will be slower, but as a starting point it is good to aim to be able to run continuously for this amount of time. 

5k Training

Get with the 5k Training Programme
It is relatively easy to get up and get out and start to run. However, if you have not ran any distance before there are certain things that you would be better to take note of. To just get out and run without any structured plan is a fair recipe for disaster. It is far better to follow a plan that is offered by people who have experience of running. This will enable you to reach your goal of becoming fitter through running much quicker and will give you a proper base of fitness that you can then build on.
The programme suggested in this book is set out to enable you to start to run and move towards running a 5k race. It is laid out in such a way so that you run on average three times a week and over the course of eight weeks you build up your ability to cover the 5k distance comfortably. For most people this will mean that you will build up to be able to run continuously for thirty minutes.
Note: The book referred to is my 'Running a 5k' which is displayed on the right hand side of this page.

Still Running

Welcome to my blog about Running....

It has been a while since I posted, but I have decided to get up to speed again and let folks know what is happening with me on the running front.
It was a good time on the lead up to Christmas 2012, training went well and I was gearing up to running in some 5k races in the new year. Around that time I managed to write another short book to join the others in my Amazon Kindle collection. This time it focused on getting up from a non exercise position to get up and get Running. The title is Get Up and Run and is aimed firmly at beginners to running who want to get fitness levels up from where they are at.
After the turn of the year I was running 5k in training consistently, but then at the end of January felt quite fatigued after my runs and decided to take a week off and rest. Having done this, I got back out on the road and was pleasantly surprised at being able to run a straight mile in under 9 minutes. This was the first time in a long time that I have done this. I resolved after that to gear my training to improving my pace rather than trying to run longer distances. My immediate goal is to complete the local Parkrun sometime in March. Watch this space for progress reports....

Into Autumn

The leaves on the trees are beginning to turn and the temperature is a good bit cooler. Autumn is on the way and the summer - what we had of it - is behind us. Time to get the schedule updated to take in the autumn and winter months.
After the massive success of the Olympic and Paralympic games things on the big stage disappear and it is down to the nitty gritty of the winter programme. Personally speaking, I like the colder weather and am quite happy running when it is really cold. As long as you wear clothes that are suitable things can be quite enjoyable.
Getting off the roads is good too and a good forest run can be quite refreshing as the ground is softer and does not jar as much as the road runs. Setting winter goals and targets is something everyone who runs should do. When you have something to aim for it can make every run worthwhile. The choice of events to participate in seems to get bigger and bigger every year, so hopefully with the correct amount of training being done during the autumn/winter months, the next event run could be completed in a personal best time which is always something to aim for.