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Why you can't run.

9/16/2014

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We've started our next beginners programme, and as usual, most of the people that turn up say that they can't run.  They've tried before with this programme or that programme, with this club or with that trainer.  And they can't run. Clearly, I chip in now and will say 'of course you can'.  And they can.  Really.  I'm not just saying that, I know.  I've seen it before.  And seen so many people conquer it.
Want to know what the problems are?  Read on...

Going too fast.
My beginners generally have a very different idea of 'running' to mine.  They see Mo Farah trotting out his 60 minute half, and think that running is all about going as fast as you can.  Here's a little secret (shh, don't tell...) : no-one starts running and goes at it like Mo.  Except maybe Mo, he probably was always speedy.  For the rest of us mere mortals, that don't have a natural aptitude for running, we do something different.  We do that thing that some people disparagingly refer to as 'jogging' (tsk). We take it steady.  When you start out, the most important thing is to build a base of endurance that you can then develop.  So take it really slow.  Once you can run far, it's easy to get faster.  Really.  But you need to train your heart, lungs and legs to get that base level of endurance.  So stop going at it like Mo.  Nice steady little trot is all that's needed.  Trust me, this happens at every single group, we spend the first three weeks slowing people down, and the last two weeks speeding them back up.  To quote one of our fabby run leaders, Luke: 'it's not about doing it fast, it's about getting it done'.

Not doing it enough.
'Do I really need to do it three times per week'.  Pretty much, yes.  You can get away with less in the first few weeks, but then this tends to sneak up and bite you in the bum when you realise you've not built up the base level of fitness to increase from.  Do it often.  Have rest days between.  But keep on doing it.  Miss one or two and it's not a disaster, but get complacent and you'll not keep up once the rest of the group start doing decent mileage.  You need to commit.  

Giving up too soon.
Running is not supposed to feel nice.  You're supposed to feel like you can't breathe and your lungs want to explode out of your ribs.  Not too much (see 'Going too fast').  You're supposed to feel a bit nauseous.  It's normal to get unpleasant chafing.  It's normal to go bright red.  It's normal to sweat like that.  If you always enjoy running, then you're probably doing it wrong.  Don't give up.  Come out with the group and we'll get you round.  Even if I have to chatter you into submission for distraction (want to hear about my cats and recent culinary experimentation?  Fab).  If you stick with the programme, you will succeed.  I promise.

Not believing.
Always, around week 5, I get someone phoning me in tears.  They 'know' that they can't do the longer run that week so they're going to give up.  Usually the longer run is the Friday session.  So I persuade them to come along just one more time while we're still doing the shorter ones to say goodbye to everyone.  And then sneakily do the long one without them noticing.  Your head is your biggest enemy to completing the programme.  Your head doesn't want to do this running stuff.  It tells you that your legs can't do any more.  That your lungs will explode.  It's usually wrong (I've not had any exploding lungs yet, anyways).  It's the most frustrating reason for people dropping out, as it's something that we really struggle to overcome.  
You need to believe.  You need to believe that you can do it.  
Or, if you prefer, you need to believe that we can get you to do it. Because we can.
You need to believe that you're a running ninja.  Because you are.

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New beginners running 8 week programme - HARDWICK

9/5/2014

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Our next eight week 0-5k programme will be starting on Monday 15th September in Hardwick.

Who is it for? :  anyone that fancies learning how to run 5k!  Aimed at complete beginners, but more experienced runners welcome to come along as 'helpers' too.

What do I get? : run leaders that will motivate and encourage you, that will meet with you three times per week and run with you, at your pace.  A progressive 8 week programme that builds slowly to 5k.  Online support including weekly emails and a closed Facebook group.  Access to our experienced team of run coaches, leaders, personal trainers and sports therapists for any advice you might need on running safely or preventing injury.  And most of all, you get a whole load of new friends, a new running community, and a great new hobby.

What if I can't come along three times per week?  : No problem, you can do some of the sessions in your own time if you prefer.  But generally, people find it loads easier to run with the group, so do try and come along as much as possible.

Will I be too slow/too fat/too unfit? : Nope. It's genuinely open to all, and for complete beginners.  You'll find a real mix of ages, sizes and experience.  People that have been on previous programmes tell us that it's nowhere near as scary as you expect it to be :)  And, the answer to my most asked question, no, no-one ever gets left behind.

Do I need any special kit? : If you've got something visible to wear that would be great, and lights if you have them would be good too.  As you get towards the middle of the programme we'd encourage you to be properly fitted for some trainers to prevent injury.  And ladies, please make sure you have a good, supportive bra!!

When are the sessions? : We meet every Monday, Wednesday and Friday at 6:30pm.

Where? : We'll meet in the Petpaks car park (just so it's easy for people to park) for week one. 

How much does it cost? : Nothing.  Yes, that's right, it's completely FREE.  No catch :)

Sound good? See you on the 15th then!  Please let us know to expect you via email, or Facebook.

Any questions?  Please email me!
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Want to start running? NEW COTTENHAM POP UP GROUP!

6/26/2014

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Would you like to start running, but are not sure where to start?  Need some motivation and support?

Our latest 'pop up' running group is due to start next week, on Monday 30th June at 6:30pm, meeting on Cottenham Village Green for **eight weeks only** (don't miss it!)

This group is for complete beginners with no prior running experience.  We meet three times per week (Monday, Wednesday, Friday at 6:30pm) and take you through a graduated programme to ensure you can run 5k in just eight weeks (you can do some of these as 'homework' in your own time if you prefer).  The programme is delivered by qualified run leaders, who are all trained, CRB checked and insured by UK Athletics.  You'll also receive weekly emails and online support from our experienced running coach and personal trainer, Clare, who can answer any questions about kit, injury, stretching, fitness and so on too.

This programme has a great track record, with over 200 people now successfully completing the course and achieving that 5k.  We also won the Pride of Cambridge awards last year for the Community Group of the Year, which is a great reward for all the hard work put in by our volunteer leaders.

The programme is completely 100% FREE, inclusive and great fun - so what are you waiting for?

As part of the programme you also get temporary membership to the Fen Edge Runners club, so you can see what they get up to and meet some of the members (some of whom started with our last beginners group!).  You can also mix and match with the beginners sessions at Wimpole on Mondays and Thursdays at 10am if that's more convenient?

Come out and make the most of the summer evenings and explore the village!   Get fitter, make new friends and find a great new sport.  

Kids, buggies and dogs very welcome (although please let us know they're coming so we can adapt the route if need be!).

Any questions, please email or ask on Facebook?  Please tell friends - let's get Cottenham running!
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Unleash your inner cheetah!

3/18/2014

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Starting on 24th April, the usual Cottenham group is being replaced by a 'Faster 5k' 5 week masterclass.  You'll learn simple but super-effective methods to increase your race pace with small tweaks to your running routine.  

If you've been repeatedly running 5k and hoping to get faster, not really seeing results and not sure why, then this course is for you! Learn the secrets of upping that pace and snagging your next PB. Come prepared to work hard and shake-up your training.

This course is available at the bargain basement price of £15 for the whole 5 week term.  Do not miss this!  Our team of UK Athletics running coaches and leaders will put you through your paces and teach you the secrets of running faster and more efficiently.  Come and find your speedy inner cheetah!  

Beginners welcome (but it would help to know your current, or predicted, 5k pace).  Meet on Cottenham Village Green at 6:30pm, starting 24th April.

People that attended the whole term of our last masterclass typically sliced 10% off their 5k time as well as learning new, efficient methods of training.  You'll do a different session each week to learn about training methods, technique and efficiency, and will have homework to complete too!

What are you waiting for?  Sign up on Facebook here or email to reserve a place on this course, or for details of future courses.

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Pride of Cambridge Community Group of the Year - Strongman Fitness Beginners Group

10/4/2013

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I'm pleased to announce that we've won the Community Group of the Year for our beginners running programme.  We've done this for over a year now, and have over 150 'graduates' of the programme.  We do 'pop-up' 8 week running groups in different villages for complete beginners.  All leaders and coaches give their time for FREE, and we make no money from the programme, so it's great to get some recognition for all the hard work we've put in.
Our programmes would be nothing without our fab leaders and 'helpers' so many thanks to all of you for turning out in all weathers to encourage our beginners along.

If you're interested in having a 'pop-up' group in your village then please get in touch!  

Let's keep on sharing the running love....

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Beginners 0-5k programme - sign up now for the September start!

9/2/2013

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Our next beginners programme starts on Monday 9th September at 6:30pm,
we're doing two locations this time - Willingham (meet in the doctors surgery car park) and Waterbeach (meet outside the primary school).  

Aimed at complete beginners, this programme builds to a 5k in 8 weeks, with regular meet-ups and 'homework' too.

During the programme you'll have access to our UK Athletics running coach, and the sessions will be led by our team of enthusiastic and motivating run leaders, each of which has started as a beginner recently so will know how you're feeling!  We meet three times per week (Mon/Weds/Fri) to run with you, but if you're unable to make it along then you're welcome to do your 'homework' in your own time.

All of our team offer their time for free, and this time we're experimenting with using the programmes as a fundraiser for the local schools, so we're asking for a single donation of £10 from you to help fund worthwhile projects for our local youngsters!  We have signup events on Facebook here: Willingham and Waterbeach, or just email me to confirm your place.

We've been running these beginners programmes for only one year now, but in that short time have successfully produced over 100 'graduates' that started as complete beginners with us and ran their 5k in just eight weeks - impressive stuff!

Not sure?  This is what one of our Oct 2012 'graduates' had to say:

Put very simply this course is FANTASTIC. I got into running about 5 years ago, like many, it was for a charity 10k that I was running on behalf of someone very dear to me, I managed my own running program (pieced together from the internet) and became a little addicted, joined a running group in Cambridge, had lots of fun and met some lovely people but, again like so many, life eventually got in the way a bit. Marriage, injury, moving house, injury again, and finally pregnancy and a baby. I had worked so hard to get to that level of fitness that starting my training from scratch again just felt so... unfair and belittling! 
During my 3 years living in Over I had seen the mad lot on the green (as my other half calls them) and suffered a little runners envy but lacked the confidence and fitness to feel as though I could join them. When I saw this free course advertised in the Over news I thought it would be worth a shot, I might even make some new friends in the village. 
This was actually my second attempt at the beginners program, that blooming life thing got in the way again for my first attempt! I have met some more lovely (if not slightly crazy) people, I have lost a little back fat and regained that feeling of fitness that I wasn't sure I'd ever have again after the birth of my son, not quite at 10k stage but it feels doable from here on in.
Thank you Clare for bringing back a little of my previous life that would have been difficult, if not impossible, for me to reach on my own, your support and the flexibility you bring to the course really does mean that there are no excuses anymore. You are a true inspiration :)! I also have to thank your band of merry (?!) men, Luke for actually wanting to be out in the rain and wind running less than I did and to Les who, despite being in training for the London Marathon, managed to fit in some time to come out to cajole us lot along. You're all fantastic and I'm very glad I shuffled along one cold, wet, wintery night to do a bit of running with you :)
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'Running is controlled falling'

7/13/2013

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I often get asked about how to get a better running technique.  Here's three tips from our faster 5k programme for you....

Note: These are guidelines based on an average 'general public' runner taking part in endurance distances (5k+) rather than technique suggestions for shorter (speed focused) distances.  I'm very much a believer that there's no one 'correct' way to run that suits everyone.  But these are good starting points for you to start analysing your own technique and getting more efficient.  I hope they're useful.

1. Increase cadence rather than stride length

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When trying to get faster, most people will try and increase their stride length.  This makes sense logically, as you travel further each step.  BUT, this can lead to injury as you may tend to overstride and put additional strain on weak hips.  A better strategy, especially for beginners, is to try and increase your cadence (the rate at which your feet hit the floor), keep the stride length the same, and concentrate on staying light on your feet and efficient.  As your cadence increases this tends to also allow you to naturally increase your stride too, further increasing your pace but without risking injury.

2. Reduce vertical movement

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This is just basic physics.  When you're running you want to move horizontally.  A 'bouncy' running style is wasting energy in moving vertically.  So, rather than thinking about 'pushing off' (and up) think about propelling yourself forwards.  This also follows from increasing cadence - if you're light on your feet, and turn over footfall faster then you'll tend to limit your upward movements.  


Limit the 'Tigger' factor and running gets a lot easier!

3. Posture

Think about your posture.  Look forward, relax your shoulders.  Lean the whole body forwards, not just from the hip.  This slight forward lean helps to maintain momentum, and reduces overstriding (see above).  You may find that your running form is hampered by tight postural muscles, particularly hip flexors, and this will play a part in this forward lean too.  You may need to focus on stretching these muscles (also tight hamstrings) to optimise your form.

Though perhaps not completely scientifically accurate, I like this quote on forward lean:  
'When the entire body participates, you're using gravity to your advantage.  Remember, running is controlled falling.' - Scott Jurek, 'Eat and Run'



I'm off out now for some controlled falling :)  Hope you can use these tips to start you thinking about your form and technique?
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5 week faster 5k masterclass - 'find your inner cheetah'

6/27/2013

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For the next 5 weeks, the usual Cottenham group is being replaced by a 'Faster 5k' masterclass.  You'll learn simple but super-effective methods to increase your race pace with small tweaks to your running routine.  

If you've been repeatedly running 5k and hoping to get faster, not really seeing results and not sure why, then this course is for you!  Learn the secrets of upping that pace and snagging your next PB.  Come prepared to work hard and shake-up your training.

This course is available at the bargain basement price of £15 for the whole term.  Do not miss this!

Come and find your speedy inner cheetah!  Beginners welcome (but it would help to know your current, or predicted, 5k pace).  Meet on Cottenham Village Green at 6:30pm, starting 27th June.

One of our previous 'graduates' says:
I'd been trying to get past the 'magic' 30 min 5k barrier for some time, and would run my 5k training route three times per week always making it around in roughly 33mins.   The course showed me that there were much more intelligent ways to train and refocussed me on what I needed to do.  I put all the new ideas into practice and just 4 weeks later I smashed out a 28 minute parkrun!  It really works!  I'm now using the same ideas to get me past the 25 min barrier - I'm nearly there!
What are you waiting for?  Sign up on Facebook here or email to reserve a place on this course, or for details of future courses.
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    Thoughts on running, fitness, diet and related nonsense.  Please browse the rest of the pages for info about classes and groups etc!

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