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!

Did you think of that advert?  You know the one, the one with the pretty girl with the shiny hair, buying slightly more than averagely expensive 'products' because she's 'worth it'?  

Every month I go to the Cambridge group of Damsels in Success and we talk about a theme.  This month was money, and one part of the session has stuck with me.  Do I know what I'm worth?  Do I appreciate what I offer, that no-one else does?  What *is* my worth?  We talked about how women in particular often devalue their skills when pricing their business, when evaluating what they are worth.

I often have 'sticky' thoughts.  You know the ones, the ones that rattle round your head and won't go away. That pop up when you want to think about other stuff.  This week, I've had sticky thoughts about value and worth.

I asked my Facebook followers if there was something they thought they were great at.  Usually, I get around 20 odd replies to this sort of thing, and I got only two (interesting in itself).  Both were negative ('making babies cry' was my favourite!).  I wonder why people find it difficult to express what they have to offer?  Why they can't just say 'hey, I'm great at....'?   

So, point 1:
Start saying what you're good at and being proud of it.
So, why don't we all have a go at doing this.  Now.  Go on, write it down.  Leave it as a comment on this post if you like?

My other sticky thought, is why are we thinking about what we're worth *now*?  Hey, I know I'm fab at teaching my classes and running groups (see, putting point 1 into practice....), but is that all I am?  Is that all I'll be?  Is that my worth?  Or, am I worth what I will achieve later?  One thing I'm good at (ooh, another go at point 1!) is spotting opportunity and grabbing it.  I never think things are impossible.  I take risks.  I know that I'll change things up.  7 years ago I was a computer programmer, doing well in a good job with great prospects.  Now, I'm very much not that.  And in seven years - well, who knows?  But it'll be fun getting there - never a dull moment living my life :)  I'll be out there taking risks, taking action, making stuff happen.  

I sometimes see people that think too small.  They get a job, and move up the ladder.  They don't see their worth.  They undervalue what they can do and what they offer.  They're limited by their own belief, not by lack of opportunity (it's there...).  And they don't have an idea of their future value - of what they *could* offer.  We all need to start somewhere, but where we then go is up to you, and you alone.  Don't limit yourself, and don't think too small - embrace the infinite possibility of what you can do.  Or, what you *could* do.  Explore possibility and explode your own concept of value.  

Point 2:
Think big.  Task risks, take action.  You're worth it.     

Let's reclaim the slogan.  We're worth more than shampoo.  

I ran in a fun run this weekend.  Since getting injured I'm not out to break any records, I just rock up and take part - raising money for good causes, supporting the local schools that sort of stuff.  Because I believe it's really important to just participate in stuff.  Especially, and most importantly if you're slow, as that encourages the other slow ones to think they could do it too.
I have post-thrombotic syndrome, which basically means that my veins don't work properly any more.  In effect, it means that at approx mile 2 of any race, I'm going to need to walk for about 5 mins while my damn leg stops hurting so much and will let me start running again.  It makes me feel like I'm going to throw up, it's horrendously painful, and there's no way I can run through it.
Anyway, tedious introduction bit over.

There were two points during the race that made me think:
At mile 2 (while walking) a race marshal told me to 'cmon, smile!'.
At mile 3 (back happily running again, but one of the slowest ones...), a spectator told me 'keep going, you can do it'.

These were both well-meaning comments, I really do get that.  They were trying to be encouraging.  And I did smile and thank them in both cases.  And I really did appreciate the fact that they did bother to make the comment, many don't. 

This is going to sound ungrateful, but I think it's worth saying.  

Maybe, just maybe, I hurt.  Maybe, I'm suffering.  Maybe the very last thing I want to do is smile.  Maybe all I want to do is sit at the side of the road and have a good old cry.
And maybe I can't do it.  I appreciate the sentiment, really I do. But maybe I just can't.  Physically, or perhaps mentally, maybe it's just not going to happen today.

I'm not trying to suggest that people stop shouting encouragement, quite the opposite - I wish more would.  But please, please think what you're saying before you yell.  A simple 'well done' or 'nearly there' work a treat, just give us a clap and a whoop if you like?  I particularly liked the kids that high-fived us on the way past them, much appreciated too.

But just take a minute, think about what you're saying, and appreciate that people have 'stuff' going on that you don't know about.  Maybe they can't do it.  And maybe they're not having much fun out there.  Thanks so much for trying to be encouraging, please keep doing this, but just take a moment to think it through first...

I bumped into someone I've not seen for a while today.  Another instructor.  Who has (in her words...) 'chubbed up' lately.  She asked if she could talk to me about something a bit sensitive and a bit awkward.  She asked what it was like being known as the 'big instructor'.  She's recently been approached by the studio coordinator for a 'chat' about her weight and it had been quite strongly suggested that she needs to slim down or lose her class.  Had I experienced this before?  

Here's the thing:
I am old.  And I am fat.
Ok, I'm not.
But relatively speaking, and when compared to a load of the other instructors, I stand out.
I don't wear tight crop tops, I don't have skinny thighs.  Bits of me wobble.  Some of them, a lot.
And I know that.  And I don't particularly care.

I get a few sidelong glances from new participants.  When teaching in new places, I confuse the staff by not 'looking right'.  And yes, I have had studio coordinators not use me because I'm not 'right' for the venue.  
And that's fine with me.

But they're missing a trick.

I know my stuff. I'm good at what I do.  
I'm fit. I'm strong.
I am well capable of delivering any class I'm qualified to teach, and giving it some welly.
I can (and do) teach damn hard classes if that's what people want.

And, look at your class participants.  Some of them are 'young' and 'skinny'.  
But, some of them are 'old' and 'fat'.
People like me because I'm 'safe'.  People will come to a class to try a new format because it's me, because they trust me.  I'm like them.  Except I do the 'mad as a box of frogs' thing up the front and bounce around motivatingly (or something).

I'm happy in my own skin, and I don't feel the need to aspire to be something I'm not.  I'm just doing my thing.

So, should my friend care about being the 'big instructor'?    As long as she's still 'walking the walk' and capably delivering effective sessions, I'd say she's doing her job.  If people care more about what she looks like than what she's able to teach people to do, and what she can inspire them to be, then that is their problem, not hers. 

First impressions count.  
But sadly some people don't look any deeper than that.
I very much hope she tells that studio coordinator where he can stick his class.

Did you read Mental Weakness?  No? Well off you go then....
Here's part 2.

Today is a funny old day.
Two classes this morning, catch up with a load of mates at the gym after, and marking assignments from my lovely Open University students this afternoon.  The lovely students (if I keep calling them this I am less convinced that they're out to get me...) have to write about aspects of communication in sport and fitness.  

So what?  Good question.

This morning, a client said to me :
'I'll always be fat, no matter what I do'.
(note: she's not what I would call 'fat', but she's 'fat' by her definition)

This afternoon, I'm marking an essay from a student who is also a Royal Marine.  He quotes from his training:
'Are you f*cking stupid?' (Royal Marine corporal)
'No, corporal' (Royal Marine recruit).

The student analyses this, and (I'm cutting to the chase here for blogging purposes...) decides that the recruit will become convinced that they are in fact 'f*cking stupid' if they're told so enough times.

But, let's go back to my client.  If she tells herself enough times that she'll always be fat, then guess what?  Yep, she'll always be fat.   And it also gives her an excuse.  She's setting herself up to fail.  It's a self-fulfilling prophecy.

Change your mindset.  Create achievable targets.  Be mentally strong.  And go get em. 

Otherwise, well:
'Are you f*cking stupid?' (Royal Marine corporal)
'Yes, corporal, I will always be f*cking stupid' (Royal Marine recruit).

I'm feeling a bit grumpy today.
Stumbled upon someone clearly upset, looking the part in fitness clobber.  Me being me, I asked what was up.  Her "personal trainer" had just told her that she wasn't succeeding because she lacked focus, she didn't believe in herself, she was making excuses, she was 'mentally weak'.  On gentle probing I discovered it was the wrong time of the month, she'd been up with a small child most of the night, and is getting a lot of stress from work.  Mentally weak, my arse, she's just knackered!  And hearing that it's to do with her lack of intrinsic motivation is helping?  I doubt it...
It reminds me of a gym instructor I once had - I'd told her I was unable to do an exercise she was giving me, 'of course you can do it, you just need to believe more'.  Er, no, I have something called a "frozen pelvis" (as nice as it implies) and recent abdominal surgery; sorry love that's simply not going to happen. 

I get the whole 'tough love' approach.  I get the whole self-belief thing.  I get the fact that some people are motivated by this stuff.

But surely, sometimes, people can't do stuff.  Not because they are 'mentally weak', and not because they 'don't believe', but just because they can't.  I suspect I've bored you with my diagnosis of post-thrombotic syndrome at some point.  Well, this means that sometimes, when I'm out running I have to stop. Not because I'm making excuses, but because it hurts like hell, and it's the sort of hurt that can't be 'run through' (I've tried, believe me).  Sometimes, we just can't do stuff.  Sometimes people have invisible illnesses that prevent them doing what they used to do.  Sometimes we have stuff going on in our personal lives, stuff that gets in the way of achieving what we want to achieve - stuff that we can't (and shouldn't) ignore.  

So today, I'm focussing on the positives.  Some of you people achieve some amazing stuff.  And some of you people achieve less in terms of distance run, medals won, weight lost, but you're achieving something amazing by just keeping on doing what you're doing and not giving up when things get tough.   Keep on doing that stuff.

Oh, and in case you're wondering, I seem to have gained a new client.  One strong, feisty lady with a lot on her plate, quite the opposite of 'mentally weak'...

I've had one of those weeks.  One of those weeks when things just go right.  My new running groups are tremendous, popular and just, well, fab.  New people popping up at classes all over the place.  And I got a new job too (not a fitness one, so I won't bore you with details here...).  And, to cap it all off, I have been told by five different people this week that I am an inspiration to them.


So I thought I'd share with you, my loyal readers (both of you <grin>), some people that inspire me.  In case anyone was wondering.  

The boyfriend and I used to refer to C from our spin class as 'the amazing shrinking woman'.  I have no idea how much weight she lost, but it was *very significant*.  This is not why she inspires me (but hey, you knew that right?).  She inspires me because she always came along to classes full of enthusiasm and determination.  Why's this in past tense though....?  C got ill.  Which messed stuff up.  But (and here's the thing) she keeps going.  She's still trying to get running again, she's still out there doing stuff.  She refers to her running technique as the 'three legged dog'.  But she's still going.  She's still trying.  She's damn resilient.

B came to one of our beginners 0-5k groups.  She didn't find it easy.  But she carried on with quiet determination, never moaning, never complaining.  She came to every single session - rain, snow, ice.  She got there.  She did her 5k with us and was delighted.  Now I spot her every so often on a Sunday morning running round the village with her daughter.  She's still out there.  She's still doing it.  And she's doing it on her own.

And finally, L.  L got diagnosed with breast cancer 20 years ago and beat it.  She has the most positive attitude of anyone I think I have ever met.  Nothing is impossible, it's just about finding out how to make it happen.  She overcame something astonishing.  I wish I could have a fraction of her positivity and determination.

These aren't their real initials. Because these aren't the sort of people that make a big deal of this sort of thing.  But if you're reading this, C,B or L, you should recognise yourself.  I hope that makes you smile.  

And yes, there's a recurring theme here.  Overcoming adversity?  Resilience?  Perhaps.  We're all just normal people, getting on with our stuff, dealing with our crap we have to deal with.  When people say that they're inspired by great athletes, or great politicians, or great activists, I get it.  But perhaps real inspiration lies closer to home. Showing us what we can all achieve if we try.  
Real people.  Real lives.  Real challenges.  Really inspirational.  

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....