Today’s blog is inspired by a trip to London. I’m off to Excel to have a look at future fitness trends for my main job and it got me thinking about the last time I ran on a treadmill (I’m dressed appropriately should I get the chance to try out new equipment at the exhibition).

With temperatures rising the lure of an AC inspired treadmill run could be a real tempter.

For me treadmill runs are not a regular feature in my training plan for a number of reasons. Mainly, I don’t own one and can’t be asked to drive 20 plus minutes to a gym to run. I nearly bought one during the covid years but space prevented this.

But I know for a lot of runners they do have there place.

So how can you beat build a treadmill run into your schedule. For me, I’d look at some of those speed sessions and think about how to use the controlled pace of a treadmill (TM) to your advantage.

Being able to set a specific pace for each interval works well (just remember to check whether your TM is calibrated in mph or kph – I’ve made that mistake too many times). Most modern TMs will have pre-programmed interval sessions and increasingly, will allow you to connect your own tech to get a tailored workout.

Those hill sessions may be hard to schedule if you live in the Fens so a TM is perfect for those days when you need a little (or a lot) of incline.

TMs are also really good if you need to binge watch your favourite Netflix show whilst attempting your next long, slow run 🤣

So TMs can be a useful tool in your training toolbox as long as you also consider how to mitigate some of the negatives.

For example TMs do provide you with a little extra ‘bounce’, and don’t often come with a built in headwind. This means that taking your running outdoors can then seem really hard for what should a similar paced run.

TM running can also lead to a sense of complacency as you switch on the machine, switch off your brain and get mesmerised by the hum of the belt turning over.

Bottom line is any run is better than no run. So don’t fear the dreadmill.

Cool Runnings

Coach Al

Today’s blog has been influenced by my run this morning. I ended up trail running and getting lost. Don’t tell my run club as I was running a potential route for them to use tomorow evening.

I need to also declare an interest. Trail running is not my ‘go to’ run as I’m a confirmed road runner. But that’s no reason to dismiss an important part of our community i.e those that love to go into the woods, and up the hills to get muddy.

Having completed my run (about an extra mile or so compared to planned) it got me thinking about how much I enjoyed the run and the reasons why.

First up, it was great to move in nature. It was early, it was quiet, and it was lovely to run in a car free environment.

Until today I hadn’t really realised how complacent or unaware I’ve become about how much traffic I encounter on my training runs. It’s not until it wasn’t there that I realised how much it is there on my regular routes.

This takes us into some of the non-performance benefits of trail running and specifically I’m referring to the mental health benefits of spending time in nature. I’m not totally sure of the stats but it makes so much sense that running trails has the potential to reduce your stress levels (more so than running your local noisy, busy streets).

Trial running will also take you to places you don’t run routinely. Adding a little adventure and exploring new places makes training more interesting and contributes to personal growth as well as physical well-being.

Running trails does have some specific performance benefits that need discussing too.

For me trail running will always be a little more controlled (than road running) in terms of pace and intensity. Different terrains coupled with regular ‘map reading’ off my Garmin will naturally mean there is a chance for me to run trails at a lower effort.

This is not completely true if we are moving into hilly, rocky, mountain-based UMTB style trails (but in Chingford my trails will be predominantly be forest based).

Trail running also has the potential to work on and improve your overall running form. Mainly because you will be running in a less stable, but more agile, flexible way. This in turn works and engages your lower leg muscles in a different way compared to the regular, pounding of running the pavements. And will strength a broader range of muscles accordingly.

Better overall strength leads to less fatigue and better running form over longer distances . This delivers PBs ultimately.

So I may have just convinced myself to get off the B184 and into the woods more often. Next up I’ll be convincing myself to run night trails too🤦🏻 or maybe not. And buying new shoes so maybe yes 🤣

Cool Runnings

Coach Al

It was a hot one yesterday. Possibly the hottest day of the year so far here in the UK. So what better way to celebrate than run 13.1 miles in that heat.

Given that it’s week one of my Chicago marathon training plan it was never going to be more than a easy paced long run. And with that objective in mind it was a success – still tough but job done.

But if you have been training for that race all spring with the intention of aiming for a personal best then conditions may have played there part in your result. Many runners struggled in those conditions and times were generally slower for a lot of people as they adjusted to the heat.

So how do you cope when a run or a race doesn’t go to plan and it feels like an opportunity has been missed. It’s hard to see several months of hard work falter at the last hurdle for whatever reason?

First up, you did it. You completed your training, you got to the start and made it all the way back to the finish. That’s an achievement in itself.

On any given day, and especially for us non-elite athletes, a lot of variables affect how well we may run.

Did you sleep well the night before?

Was you able to rest and hydrate in the run up to the race or was family life super hectic?

Has work been playing on your mind and affecting your ability to focus.

Did you get stuck in traffic and arrive later than planned at race village?

You name it, the chances are it can affect how you perform on the day.

A few days down the line and missing that PB by a minute or so may feel a whole lot better when you can analyse from afar and strip out the immediate emotions of success or failure on the day. So whatever the outcome the key thing is how you process that run and learn from it for next time.

That’s why I recommend to my coaching clients to keep a simple, diary-like note of every run and every race. It helps track the key metrics but also allows you to look back and see that data in context.

The same is equally true if you did achieve your goal time or your race objectives. Why did it all hang together so nicely. What can you replicate for next time? What good habits have you put in place to make that level of performance repeatable?

Sometimes it just all gels and you get one of those special days when you feel unbeatable. On the whole those days come from hard work. I love a quote from golfer Gary Player when responding to a critic about how he was a ‘lucky’ golfer in the big tournaments. He replied thus “the harder I train, the luckier I get”.

Nothing beats hard work but life (and running) is not linear and when we face those setbacks it’s how we bounce back that will determine how high that bounce is.

Cool Runnings

Coach Al

Today was race day down in Southend, a seaside town in the South East of England, and a hot sweaty half marathon along the prom.

It is also the one race a year when my running club encourages its members to get together after the race to enjoy a ‘pink picnic’ (our club shirt is pink), a relaxed drink and a friendly chat with members they may not have seen since this time last year.

It’s a very obvious occasion where, as a runner, you can feel at ease with your tribe. For our club many of us have been members for most of its 5 year existence. However, as we grow and extend our reach I hope days like today are an opportunity to be inclusive and welcome newer members, not just in a physical way, but in an emotional or spiritual way – by saying subconsciously that you belong.

For me personally that’s about meeting and striking up a conversation with someone I’ve not met before – today it was Gary and Bob’s turn.

I do this for a number of different reaons. It’s not nice being on the sidelines when everyone else seems to know each other, I’m very proud of what we have achieved as a club for all abilities, and speaking to strangers is also a good thing for my own mental health as we, as a species, need to connect and be part of a tribe.

However, it’s not just about being in a club because running can be, and some people choose to make it, a solo lonely existence.

But even in these circumstances it’s also important to feel you belong to something bigger, more meaningful and with purpose. So next time you are out alone on a run, take more care to see how other runners react to you.

Even if you are a little shy, try and say “hi” or drop a little nod of appreciation to someone running towards you. It doesn’t always work and being blanked can feel awkward – but does it matter? No.

Just the act of reaching out to connect will give you a little burst of happy hormones. A positive response and a little conversation could lead to a new friendship.

Toni and Lloyd know all about this as a casual request about the directions to the nearest toilets on a Saturday morning parkrun has opened up a new chapter in their life – sorry guys, next time choose wisely who you ask🤣

Today at the pink picnic the levels of interaction were high, conversation was focused on the run and drifting into all other realms of life too. The tribe felt positive and strong – for all of us dressed in pink.

But if you took a moment to look up at the wider goings-on the tribe was strong in other ways too. Lots of strangers interacting, being socially engaged and being part of a bigger movement.

Tis a shame all this positivity often fades by the time we get ready on a Monday for our first commute of the week.

Cool Runnings

Coach Al