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.

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!

I realised recently that I'm coming up to my eighth anniversary of qualifying as a fitness instructor.  That sounds like a looooong time to me.  
When I first trained, I had a load of ideas about what I wanted to do.  Now, they're very different.  
It's a very odd industry, and it's taken me a while to suss out how it works.   

Since that first certificate (exercise to music, for those interested) I've got a whole shedload more, diversified into interesting new areas and learnt a lot.  I've given up my 'proper' job.  I've had a few rollercoaster rides, a few disasters, a few unexpected huge successes. It's been a funny old eight years.

Anyway, in celebration of my anniversary, here's some ideas about how to survive (and flourish) in the fitness industry, and in life in general perhaps...

DO:
...gossip
Chat to the other instructors, the gym staff, the cleaners, participants, anyone that will listen.  Make sure they know who you are and what you do.  This isn't about selling yourself, but just getting known.  You're building your reputation.  Once you have a reputation (and a good one, hopefully) then you'll never need to chase work again - it just lands in your lap.

...recommend + collaborate
"No, I can't teach that class as I have another booking, but Ines would be just perfect".
Gym managers like the fact that you've solved their problem, the person you've recommended is grateful (though usually suspicious...), and you look like you're a very useful person to know.   The more you solve the problems, the more you become the first place people go when they need something.  Which means you get first refusal on a lot of opportunities.  Network.  Refer.  Comment on other instructors Facebook posts and share their stuff (with any luck, they'll share your stuff too).  Give people work, and generally be valuable to them.  Help out new instructors with kit and advice, help out established instructors with good quality cover and referrals.

...know your audience, and how to reach them
If you're teaching a pay-as-you-go class in a village hall, you're appealing to a certain sort of person.  Know who they are.  Target your flyers, posters and social media appropriately.  You're unlikely to get clients from the super-expensive-looking houses (they'll have gym membership already...), you're unlikely to get good adherence from new mums (too busy), so work out who you're targeting that means that the class will be successful and also will grow organically.   Your friends are not your target market (in fact, having your friends at your classes is very much a bad idea...), so know who is and know how to reach them (hint: your Facebook timeline is not this place).

...be nice
Smile.  No matter what.  At everyone.  Chatter.  Ask after their kids/cats/weight loss/health. Mean it.

...be careful who you talk to, and how you talk to them.
This week's aerobics instructor is potentially next week's class coordinator.


DON'T:
...gossip
Yes, I know I said to gossip up there ^^^.  But make sure that you gossip in a positive way.  Do not slag off other instructors, even in a sidelong sort of way.  It makes you look bitchy.  It makes the person you're speaking to wonder what you'll say about them when talking to someone else.  It also makes your clients uneasy.

...tread on toes
Know what else is going on.  Don't set something up at the same time as someone else or directly in competition with them.  Don't try and poach other people's customers.  As well as reducing your own potential audience, and making you look like you're unaware of what else is going on, it's just rude.  When setting something up in the same village as someone else, I always give them a call to have a chat about it - in some cases I've deliberately then not started something because the existing instructor would prefer to not have the competition.  There are plenty of 'gaps' in the market, so why compete for the same audience? 

...undercut.  
At one gym I'm working at, I discovered that another instructor has offered to take on one of my classes at 25% less than I'm currently paid - this annoys me (and you never know when you might need me on side!), plus it makes you look cheap to the gym and desperate for work.  Good instructors are not desperate for work, so the obvious corollary is that you're not a good instructor.

...change your arrangements
If you've got a class at 6pm costing £5, then don't change it to 7pm and £6 two weeks later.  People don't know where they are with stuff.  It also implies that you've not really thought through what you're doing!  Cost up your session, know your audience, price and schedule accordingly.  Don't just try things out - have a business plan for each new venture and make sure you've got a viable session before you start.

...teach things you're not 100% fab at
Obvious, right?  Based on a recent class I attended, apparently not :(
Your participants are inherently nice, so will tell you how great you are (even if you're simply mediocre), which you'll then put on Facebook.  If it's a cover class, the regular will come back to find that most of the class thought you were shocking, but they can then do nothing about it (except feel smug when reading your Facebook status...<grin>).  

...take offence
Some people won't like you.  Some people (for whatever reason) will switch to a different instructor.  Let them go and wish them well.  It will work the other way too at some point!  Gyms will cancel classes, or replace instructors - try not to take this personally, but work out why and learn from that (it maybe because the replacement is undercutting you, in which case it will return to bite the gym in the bum when the new instructor proves to be both unreliable and rubbish!).  Develop a very thick skin.  

...give up
People need you.  You have a place in the industry. Remember why you do it.  Haters will always hate, bitches will always bitch.  Trust in what you do, and your reasons for doing it.  Keep at it.

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.

Runners:
Do you suffer from repeated injury?  
Would you like to improve your posture and running technique?  Would you like to improve your PB?
Do you need help to create and maintain a strong core?  
Do you have a "bad back", tight hip-flexors or hamstrings?
Would you like to improve your breathing, flexibility and alignment to make you faster, fitter and more efficient?

This 4-week course is specific to runners looking to improve their form and technique by strengthening their core, improving their alignment and increasing awareness and focus.  No previous experience of Pilates needed.

The sessions are taught by a UK Athletics running coach and Pilates teacher.  This is not a generic 'one size fits all' Pilates class, every part of each session is specific to improving your running, making you faster, more efficient and less prone to injury.   
All equipment provided.  
Places are strictly limited to ensure that each participant receives individual correction and coaching.  

Free, no obligation, 'taster' session on 31st March with priority sign-up to the full course.  

Mondays, 7:15pm, Cottenham Sports Centre, starting 28th April - only £30 (includes free Pilates ball or band), £25 for current members of Fen Edge Runners.

To reserve your place either for the taster or full course then please email me.
Don't delay, places are likely to go fast!
"Drop ins" may be available due to holidays/sickness so let me know if you'd like to be added to the mailing list for one-off places? 

Running is hard.  If it was easy, everyone would be doing it.  For me, running is now particularly hard as I have an unpleasant injury thingy.  
Sometimes running makes you go purple.
Sometimes it makes you feel like your chest will explode.
Sometimes it gives you horrendous blisters, sore knees, and 'intimate' chafing.
Sometimes it means you get 'caught short' somewhere embarrassing.
(see Chafing, chucking up and needing to poo for the last two....)

Last night, I was out with the Swavesey group who are all training for Swavesey Half Marathon on 2nd March.  Usually we have a few beginners dotted about this group, which means I get to trot along with them and be encouraging (/irritating).  

Imagine my horror when I discovered last night that we had a group of racing snakes.
Well, racing snakes and me.  Slow, ploddy, sore-legged old me.  

But, I tacked onto the back and off we went.  Very soon it became apparent that I was slowing even the slower ones down, so I sent them off into the darkness with reassurances that yes, I'd be fine.

It was just me, in the dark, on my own. I briefly pondered how likely it was for attackers to be lying in wait along the busway but soon reassured myself that they would attack the younger, prettier, slimmer ones ahead of me, and if needed I can punch really hard (try me...) and scream like a banshee.  It was dark.  Very dark.  And there were funny noises.  Really funny noises.  And heavy breathing.  Eek.  I turned to spot a very large horse checking me out, wondering what all the mad people were doing in the dark and cold.  I only jumped a little bit, and only did a very little scream (and, as I've been asked, no, a little bit of wee did not come out.  I have an impressive pelvic floor ta).

And then I had a bit of an epiphany.  It was me, out there, battling the elements.  At one with nature (well, sort of, as much as a grumpy horse and some very cold and wet weather makes nature anyway).  And it was somehow very liberating.  I kept going.  It was (wait for it....) fun.  I amused myself briefly by realising that it was cold enough to do dragon impressions with my breath.  And trains, them too.  And my little feet just kept on trotting along.  I was thinking of nothing.  Completely nothing.  And that was good.  I now get it when people say that running is therapy, switching off, cleansing mindlessness.  

The bonus of being last on a 'there-and-back' with a shorter route option, is that once you reach 'there' you're then in first place.  So at the midway point I led the group of racing snakes all the way back to the start (ok, ok, they were doing an extra 1.5 miles, let's gloss over that).  And they didn't catch me, no sirree.  My feet had worked out what to do by that point and were telling my legs to quit their whining.  As I got towards the bit where civilisation started again (ooh!  streetlighting! protection from mad axe murderers!), an owl swooped down to see what I was up to, the field of sheep chorussed me a baa, and some randoms waved at me from a passing bus.

I hate running.  Really I do. All the hurty bits.  
But there's so much more to it than that....  
It's like a little mini-adventure each time.  

Any intrepid adventurers fancy joining me and the racing snakes?  
Weds 6:30pm, Swavesey Village College Sports Centre.

So, it's that time of year.  The time of year where a person on average consumes 5000 calories in just one day.  The time of year when we all resolve that we will stop eating junk, exercise more, give up ice cream, stop drinking alcohol and so on and so on.
Each year I watch with interest on social media sites etc as people announce their intentions for 2014.  And then three days later, I watch with interest as they fall off the wagon in impressive style.   It reminds me of my mum when we were little, who each year would tell us all how she would be starting a 'proper' diet on Jan 1st.  This, as I recall, consisted of doing a few sit-ups with her feet under the sofa, cutting out cakes, fat and icecream (but not alcohol and 'white' carbs...), and looking generally quite fed up.  We all knew that it would be 'business as usual' by her birthday (13th) if not significantly before that.  Setting resolutions is easy, but breaking them is easy too.  
Want some top tips for resolutions you might actually keep this year?  You do?  Good stuff, keep reading...

Mindfulness
Don't worry, I'm not going all spiritual on you...  But, an increased focus and increased awareness is a big step to both identifying and solving any issues you have.  Be aware of what you're eating, and why, and what it does to you - how does it make you feel?  Be aware of how you're exercising, and why.  Appreciate the content of your food, and appreciate the affect of each activity.  Work out what your body needs (this might be walking and stretching rather than running and bootcamps, or vice versa) and provide it.  Work out what are your toxins and try and avoid them.

Stop giving up
Every year I see people talking about giving up something - something that they perceive to be a bad habit, bad food and so on.  Why don't we flip it?  Why don't you start doing something instead?  Rather than giving up TV, take up an evening walk (hey, same net effect isn't it?).  For the foodies, rather than giving up icecream, why not start making more desserts from scratch?  (see also mindfulness....)  Rather than giving up coffee, start drinking more herbal tea instead.  It's a subtle change in mindset that reduces the focus on deprivation, and switches it to reward instead.  It also isn't such a biggie if you lapse - after all, you're not giving anything up, are you? 

Start small
Every year, one of my friends announces her intention to start coming to some of my classes. She does maybe five a week for the first two weeks(despite any advice to the contrary....).  And then she's knackered.  Or injured. Or both.
Setting unachievable goals is setting you up to fail.  Start by making small changes, rather than attempting to radically overhaul your lifestyle.  Each small success is a little reward, and each success is a stepping stone to the next small change. And all those small changes add up to something rather wonderful.    


So, as the year comes to an end, I look forward to the Facebook frenzy of posts about taking up weird diets and extreme exercise regimes.  And maybe, this year, a few about increasing mindfulness and stopping giving up....