“Striding to Success”

Andrew Picken Health & Wellbeing Advisor

Sheffield ten ten ten 10 k

9th October 2016

Agenda

• Why do we run

• Types of running

• Running benefits

• Types of training / run cheats, tips and tricks

Why do we run• Everyone has their own agenda, keep fit etc.

• Doubts????

• The Bug

• Personal Aims

• Realistic goals

• So what now

Types of Running• So what are the reasons that make you run?

• Jog for fun and fitness

• As above but include races (charity)

• Inquisitive running what can I do

• Serious competitive running

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjVxIGDnpHLAhXDOBQKHapdC44QjRwIBw&url=http://colorsoflifeblog.com/2014/10/16/why-i-love-running-and-you-can-too/&psig=AFQjCNG7ldR9kQgou5tNXqoeb8vckfpz1w&ust=1456423698955421

Running Benefits• Do it anywhere

• Make new friends

• See the sunny side

• Slip into skinny jeans

• Do it year-round

• Get a natural glow

• Health Benefits

Types of Training for Endurance Runners

• Aerobic Endurance Running• VO2Max Training• Lactate Threshold Training• Intervals• Hill Running• Efficiency• Recovery

Run Cheats

• Cross trainer at the gym

• Stepper at the gym

• Walking

• Low impact cardio

• Concentrate on high intensity short bursts of cardio – sprint jog etc

Pre Race• Carb up the night before

• Eat at least 2 – 3 hours before the race

• Keep off your feet a few days before the race

• Focus on good quality sleep

• Hydrate

During the race

• If in doubt start off slow (I would recommend this anyway)

• As you warm up you will find your rythem

• Focus on breathing – to supply your lungs with the oxygen required for running

• Enjoy the outdoors

Psychological

• 10k is 6.2 miles

• 6 miles is 1 miles times 6

• 1 mile is only the length of Brookdale road 4 times.

• See what I’m doing?

Bite size chunks• Don’t focus on the whole distance

• Break down into small chunks

• Run in the moment not for how long the run is

• If you walk this isn’t failure you will still complete the distance

• Secret: many ultra runners (distance over 26.2 miles) walk to conserve energy i.e up hills / harder sections.

Other runners

• Focus on your own goal – to complete

• Don’t get carried away and go over your pace to keep up with other runners

Stretching on the day of the race

• Dynamic warm ups (pre race)

• Passive stretching (post race)

•Any Questions

Exercise 1: Balance

Single leg balance

Exercise 2: Stretches

Hamstrings

Standing Seated

Exercise 2: Stretches

Quadriceps

Standing Lying

Exercise 2: Stretches

Calf stretch

Exercise 2: Stretches

Soleus Stretch

Running Training & Tips

Every runner has a story. Brought up in enjoying outdoor pursuits Ran my first half marathon in 2006 (Leeds), ran my

first Ultra 2016…hard but more feasible than you think!

I have completed 5 marathons, 52 half marathons, N3P 24 hour challenge, Y3P in under 9 hours, coast and castles cycle challenge, triathlons and lead run groups.

If you run you are a runner – whatever the distance.

“If you run, you are a runner”

5k, 10k, Half marathon, Marathon,

Ultramarathon.Many distances, many

different runners

Top tips… Look after your feet – get the right footwear! Have a plan that is achievable. Address injuries or niggles AS SOON AS YOU CAN.

Running through an injury doesn’t make you “hard core” sometimes it is foolish.

Mix it up – cross train, do weights, stretch, strengthen – makes you a better and stronger runner.

Eat well. Drink well. Take rest days, sleep! Get running buddies!

Join a club, get a friend running, get a dog, take your kids, get online (many MANY running forums out there)