What it feels like to run your first marathon

Running a marathon prepared is a far cry from running one (or attempting to) unprepared. A really obvious thing to say, I know, but it’s that context that I only fully appreciated in the week or two before the Amsterdam Marathon.

My Amsterdam 2012 number

My training had been far from smooth. The first 10 weeks were great, then I got ill, work got crazy busy and my youngest daughter started a particularly difficult teething period. All of this meant I was knackered or just ran out of hours in the day to be able to stick to the full training programme I’d chosen (it’s this Bupa one in case you’re wondering) in the latter phases of the 16 week build up. I did next to no week day runs for 4 or 5 weeks on the bounce, but I did stick to the long run every Sunday.

Because of this, I approached the race day confident that I would get around but with no idea how quickly I might do it. What I did know, though, was that I’d trained on hilly terrain and that the course was flat. I also knew that I was only going to run one marathon and if I had any chance of getting around in under 4 hours I would take it. I would be forever wondering about the difference my conditioning would have made during those missed weeks had I finished in 4 hours and 2 minutes!

I got up early on the morning to have a couple of bananas and a granola bar and start preparing myself psychologically for what lay ahead. Owing to the packed trams shuttling people to the Amsterdam Olympic Stadium, we ended up walking the 2 miles or so to the start from our hotel. Not and ideal start, to be fair, but it did mean we weren’t waiting around long before the start of the race by the time we arrived.

I had a plan in my head to cover the first 6 km in less than 30 minutes and then alternate 1 km slow, 2 km fast. I’d done half marathon distance two weeks before hand using this approach and had knocked five minutes off my PB, so it seemed a sound idea with the pace slowed down a little further.

And They’re Off!

I got approximately 500 metres into the race before I realised how impractical that was. The opening 5 km was covered in the time I’d expected to run the first 6 km, so I settled into a stride, bobbing and weaving past others as required and telling myself I’d like to hit 10 km in 55 mins. I managed it in 55:32, the whole time with my brother (Sim) in sight or alongside me, his extensive marathon experience adding confidence to my pace.

The second 10 km took pretty much exactly the same time, so we could still hit under 4 hours if we kept to that pace. All was going fine until we approached the latter stages of the third 10 km. By this time, Sim had started to pop ibuprofen to counter pain in his knee and I could feel discomfort in my hips. At the next drink station, I opted to extend my walk after grabbing water and a sliced banana. Sim handed my ibuprofen then too, saying, “You know you’re out here for at least another hour and a half, so do it as a preventative measure.”

My biscuit-like medal

This slowed us down and that third 10 km was our slowest, but it was still under an hour. At that point I realised that we had just over and hour and 12 minutes left to cover 12.2 km (approximately 8 miles) if we were going to nail sub 4 hours. I knew I could cover that distance in an hour from my training – less the 30 km that preceded it, obvioulsy! “Run within yourself for now,” Sim told me. “Wait until 37 km and then give it everything you’ve got up to 40 km.”

I listened to him religiously. At 37 km, I went for it. I picked up the pace considerably, knowing I had to go fast to hit sub 4 hours with the slowing down we’d experienced.

At 38 km, I realised Sim hadn’t gone with me. Ooops! He’d been a huge support during the two years of the project and we’d covered so much ground together that it felt wrong to go on without him. I stopped and I waited. At this point we were in the Vondelpark (beautiful, by the way). I checked the time as I waited. It was still do-able.

When he reached me, I attempted a pep talk. “There’s 4 km to go and 20 minutes to do it in. Let’s do this!”

“I can’t run any faster than I am at the moment,” he replied. “Do what you’ve got to do.” He may as well have added, “And God speed, you black emperor!” to the end too. I heard him, checked the watch and bombed off through the park.

When there are just 300 metres to go and you know you'll beat Batman

This is the End

I don’t remember much about the next few kilometres. I think I was so overcome and amazed by the fact I was actually going to finish the race that I blocked everything out. Then I got to the 500 metre marker. All of a sudden I saw people, I took my headphones out and the noise was amazing. As I turned the corner into the final stretch before the stadium, I held out my arms and start swinging them wildly like a mad man, in my mind at the time trying to whip the crowd up a bit more. I think they understood.

The last 200 metres were on the track of the stadium. I’d seen my wife and my Dad in the crowd and I was, quite frankly, running on air by the time I crossed the line. My time was 3:57:30. Job done. The sense of euphoria was cut somewhat short, however, when a guy standing next to me started to throw up all over his shoes. I moved to one side and waited for Sim, hoping to see him come through in one piece and that he hadn’t had to pull out in the final stages. He came in exactly 3 minutes later. We hugged, grabbed our medals and set about trying to reach our families outside the stadium.

I've got your number...

As I watched the other PeopleRun runners come through, I felt immeasurably proud of what they had achieved. I also felt a weight lifted from my own shoulders having finally done what I set out to 7 years earlier. I had assumed that I would blub like a baby when the moment I’d completed the run finally came but I didn’t. I did, however, have a wobble when my Mum handed me a gift-wrapped box containing a watch.

The watch, while lovely, was not the catalyst for the tears though. It was the fact that in the box was my race number from the aborted 2005 marathon attempt, with my own handwriting on the back, that my Mum had kept with no idea I would ever attempt that race again. I thought I’d thrown it away in disgust all those years ago. It totally caught me off-guard and for that I am very grateful.

By in #RunningMojo, Amsterdam Marathon 2012, The PeopleRun Archive, The Run Diary

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You’ll never run a marathon until you do

Bad times running: October 2005

In October 2005, I tried to run the Amsterdam marathon but I failed when my knees blew out at around the 3 mile marker. I made as far as 10 miles at which point I had to drop out in agony and massively disappointed in myself. I’d been fundraising for charity, lots of people had supported me and I had failed to get even halfway around the course. But knowing what I now know, I should have seen this failure coming a long way off…

Back in 2005, my attitude towards training was pretty appalling. Despite not having run any distance since leaving school, I’d convinced myself that a couple of training runs would get me round a marathon. The furthest I’d covered prior to the race was 12 miles, and my legs hurt like hell then. I should have taken the hint and pulled out of it. I should have given myself the best possible chance of making a success of it but I didn’t.

In the wake of this experience, I wrote off the possibility of attempting a marathon ever again. In fact, I wrote off the possibility of running full stop based purely the belief that my knees weren’t up to it and I wasn’t prepared to ask people to support my running efforts without complete confidence I could go the distance.

As you can tell, I took it to heart a bit. I even kept all of the tickets from my trip and put them in a clip frame. I don’t know why I did this, but subsequent events turned that A5 collage from a painful reminder to a powerful motivator.

My reminder from 2005

Fast forward to the summer of 2010

It all started down the pub. I was out with a bunch of friends and someone mentioned the Highclere 10K was coming up in 5 or 6 weeks. Who was up for running it? Three of the group were keen. Two had no interest. I said I couldn’t run for toffee on account of my dodgy knees. Then, as the next pint hit the spot, I said I’d give a training run a crack and see what happened. If the knees held out, I’d try to cover the Highclere 10k.

The training process involved four or five runs over the five weeks before the race. None of them particularly long, but far enough to see what happened to my knees. And they held out. As the day of the race approached, I wasn’t convinced I’d make it all the way round and, if I did, I thought I’d probably need and hour and a quarter to cover the distance.

I did make it round, and I finished it in 56:40. And that got me thinking: Could I get into this running lark if my knees held up? How far could I actually run? Was there a way I could work toward marathon distance that wouldn’t involve me taking money from people until I knew I could cover the distance in a given event? How could I make every single run count for something?

November 2010

The Swindon 10k is not the most glamorous of events but it was a starting point. PeopleRun was now underway at this point with an aim of running 10, 10k races, the 2011 Great South Run, 2012 Reading Half Marathon and 2012 Amsterdam Marathon. The theory was build steadily, give others a chance to get involved, allow for injuries (a wise move as 7 of the past 12 months alone saw me unable to run due to injury) and do everything possible to make around the full distance in Amsterdam.

 

It all started in Swindon

And along the way to raise money for Naomi House children’s hospice, where my niece had been receiving respite care.

October 2012

There have been many experiences along the way, but I’m delighted to say that I’ve now completed the Amsterdam Marathon. Not only that, but the fundraising target we set has been officially smashed out of the park with more money still to come. I’ve asked some of the people who ran in the marathon to share their race experience here in their own words, so I hope that means more personal stories will follow over the coming weeks.

I’ve written up my own race experience here and I hope it’s useful to anyone who’s just about to start running their first distance event. Seriously, looking back to 2010 I don’t think I actually believed I could cover the distance even with two years of build up. In reality, my confidence didn’t truly come until a few weeks before the race day when I covered 22 miles on a training run. At that point I believed I could do it, but I still didn’t know how I would feel on the day.

My advice? Give it a go – any distance – and see how quickly you start to notice an improvement in the early stages. You’ll probably surprise yourself.

Dan.

By in #RunningMojo, Amsterdam Marathon 2012, The PeopleRun Archive, The Run Diary

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Is It OK To Be A Fair Weather Runner?

 

Running whatever the weather - good idea or bad?

As reasons for not going out for a run go, the weather has to be one of the most common.

I’m writing this piece following a day of freakish weather conditions which saw sunshine, hail, heavy rain and snow all pass through Newbury in the space of a few hours. Every time I looked at Twitter and Facebook, I was struck by the number of people dropping their running plans because of the weather and this seemed a little odd to me.

I used to be bothered by the weather, but now I barely give it a second thought. I knew I needed to get out and run today, and I wanted to cover a decent distance. The only change the weather makes to my plans is influencing what I wear on a run.

Of course there’s a limit to this. If the weather conditions are dangerous – gale force winds, icy roads, etc. – you have to give serious consideration to whether or not you want to go out. However, I guess my point is that the weather conditions rarely are dangerous and that a bit of rain, snow, wind or even warm weather shouldn’t stop people from getting out and about.

But I’m conscious that I’m pre-supposing that all runners run because they have a goal in mind. Being involved with PeopleRun gives me that goal for multiple races over a sustained period of time and it’s had the same impact for others, as you’ll see from our race reports.

So, with this in mind, I turned to Twitter to ask the PeopleRun followers what they thought about fair weather running. I would heartily recommend clicking on the links below to find them on Twitter, follow them and ask them questions about running – they’re a pretty chatty bunch! Here are some of the things they said:

@SaturnGirl - I normally run rain or shine. This morning I turned round after I put my foot in a big puddle 5 minutes out :-( .

[Check out Sarah's article on our blog about learning to deal with running injury: http://peoplerun.net/2011/04/guest-blog-post-six-things-i%E2%80%99ve-learned-about-coping-with-injury/]

@shaunmarin - All weather. Because I live in England and want to run more than three times a year.

@bigtone00 – Depends on the distance of the planned run, and what challenge you’re in the midst of.

[Anthony is one of the PeopleRun team and has written about his running experiences for us before here: http://peoplerun.net/2011/03/guest-blog-post-my-lovehate-relationship-with-running/]

@GrahamCarterGC - If training for a race =all weather runner. If not = fair weather runner. The former for last 12 months.

@lilbee67 - I used to be fair weather but 2012 has seen a big change & now I’ve run in all weathers, inc snow, because I love it!

@rusawe - This winter I ran in the cold with -6° celsius, and I’m running in the rain, forgetting the weather after a few metres.

@marathongorilla - all weather – but not all times of the day – I might call it on a rainy night, or head off to the warm gym.

@talking_health – I don’t run when it’s really lashing it down. It’s supposed to be fun not school cross country.

What do you think? Do people take running too seriously? Which camp do you fall into – fair weather or all weather runner?

Cheers,
Dan.

 

By in #RunningMojo, The Run Diary

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Time, Distance then Speed: Running Priorities for Beginners

If you’re just getting started on your running journey, chances are you’re measuring your progress by one of the following:

Time – how long you can run for before you need to stop

Distance – how far you can run before you need to stop

Speed – how quickly you can run, or how long you can run at a certain pace before you need to stop

It can be a tricky balance. Some of these factors will be more relevant once you’ve got a little bit of experience under you belt but knowing where to start is important. In my experience, time is the most important factor. Once I knew I could run for half an hour, the distance that I covered became a key factor in motivating me to do more. Once I knew how far I was running, I then wanted to cover the route more quickly the next time I ran.

That logic has changed as I’ve run more, but it was definitely the right approach for me in the early stages. However, everyone has a different experience and the PeopleRun Twitter followers had plenty to say when they were asked. So, the question we wanted to get an answer to from experienced runners was which of these is the best to focus on when you are new to running? Thanks to everyone on Twitter who got involved. If you’re looking for running chat and inspiration, click on their Twitter IDs below and get following them!

@bangsandabun – Hmm, tough one. I’d say time, in terms of allotting say 30 mins to run & sticking to it. Also allowing yourself time to improve…I definitely wasn’t thinking about speed. I think I focused most on distance which, on reflection, was a mistake.

@BeardyBoulderer – Definitely time. Not speed, but duration running- get the hours under the belt and the rest follows.

@cloudrunner1 – Time on your feet is all beginner runners need to worry about.

@knittingpenguin – It was time for me – measurable. Doable so even small steps felt like a big achievement. Going from 2 min to 30 was ace!

@paintedrunner – Most people I meet who have just started running seem to be really enthused about the distance they run than pace/time.

@BePrettyFit – Time on your feet, definitely!

@RealMattCanning – Distance for me, without distance you cannot build endurance and build pace. That’s why I think it’s important :)

@Happyisclaire – I think time. When I started I couldn’t run for more than 5 mins and it’s nice to increase slowly min by min! :)

@TheNorfolkPT – Time on your feet for sure.

We also got some comments from runners when we posed the question via Facebook.

Emma chipped in with this - As a complete novice, gradually building up the length of time I could run was the main factor in measuring progress. But the frequency of getting out there and actually doing it was also a way that I measured my progress and that was really motivating for me. (in other words, “I’ve managed to go running 4 times this week. Yay!”)

So, it looks like time spent of your feet is the runaway winner – sorry, but I couldn’t resist the pun! But do you agree? Have you been running and found that focusing on something else has helped you to get into the swing of things? Let us know and we’ll update the article to include relevant updates!

Thanks,
Dan.

By in #RunningMojo, The Run Diary

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8 Running Tips For Beginners, From A Beginner

In the year or so since PeopleRun got started I’ve learned a fair bit about what it takes to keep me running. And, with several of us just having completed our first test of endurance – Janathon 2012 – I thought it would make sense to share some of these experiences of moving from a non-runner to an enthusiastic amateur!

If your just starting out or even starting to think in terms of running, we hope this is useful. Likewise, if you have any tips to add based on your own experiences, please feel free to share them – the more the merrier.

1. Speed doesn’t matter

When you run a race, you cover a distance and the time is secondary, so approach your training runs with the same perspective. Focus on covering a set distance that you feel comfortable with, then think about how you can run it faster. Then you can start to tease out the distance you cover over time, but there really is no rush!

2. Set small targets

The idea of running a 10K race is daunting because it’s a distance you’ve not covered before, so build up to that distance gradually. Try running 1km without stopping and when you’ve got to the point you can do it comfortably, increase your target to 3km then 5. Hitting 5km is a great achievement and doing it without stopping is even better – plus you’ve achieved 50% of your target already, giving you the confidence to push on.

Being able to chalk off lots of small targets has been hugely motivating over the past 12 months or so and I know it will play a huge role in my pending half and marathon training.

3. Know your route

I’ve never understood why people would go out to run for a period of time. Personally, I feel far more comfortable if I don’t have to think about the route while I’m running it. I’m lucky that I now know the area in which I do most of my running, but there’s nothing wrong with driving or cycling a route before you run it so that you have a reasonable idea of how far it is. And try to identify some distance markers or landmarks at various points, because it really helps if you can say to yourself, “When I get to that tree, I know I’m 1.5km from home”.

4. Run in kilometres

It might sound alien, especially if you are British, but running in kilometres is useful in two ways. Firstly, it prepares you for the distance markers in a 10km race and secondly,  because it’s easier to take a step from 1 to 3km than it is from 1 to 3 miles.

You can progress gently, feel the benefit and, if you’re running a longer race in the future, there may be more km than miles, but they will fly by much faster. Go on, trick your body and reap the benefits!

5. Get some tunes on

There are mixed view on this but, if I’m running alone I will always have a pair of headphones on. Some people use music to run to a rhythm – AudioFuel is well worth a look for that – but I like running because of music’s ability to put a smile on your face at the strangest of times. I’m no Top Gun fan, but you can’t beat a blast from Kenny Loggins on the home straight :)

6. Tech yourself

I don’t run anywhere without my iPhone and running apps. I’m logging the time and distance for each run I do and tracking the cumulative distance of them too, having set a target of 1,000km over the duration of the PeopleRun project. It is a huge motivation for me and I would be lost without it. Once you’ve bagged the distance, nobody can take it away from you – don’t forget that!

There are loads of apps for smartphones, holders to make them easy to carry and a host of GPS watches if you’re really getting into it.

7. Vary your routes

Running the same distance each day might be great for helping you to gauge how you’re doing, but don’t rest on your laurels. It can also become boring and cause your interest to drift. As soon as you feel comfortable running without stopping, try not to run the same route twice in succession. Mix it up and see how much better you feel for it.

8. Find your time of day

There’s no right or wrong time to run, but don’t assume you’ve found the right time of day for you until you’ve tried mixing it up. I’d never run early mornings until I started Janathon, and I found I actually enjoyed it more than later in the evening. If you can, also try running at lunchtime during the working day. It will be tiring to start, but you’d be amazed how quickly you adapt to it.

I hope this is useful and I’d love to hear more tips from others.

Cheers,
Dan.

By in #RunningMojo, The Run Diary

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PeopleRun’s Training Tips: Keeping Thirst At Bay

Keep a close eye on your hydration levels

Nicola Buckley is PeopleRun’s resident personal trainer and is here to help you to prepare for, perform in and recover from every run you do. Stay tuned for regular hints and tips and please, feel free to ask for advice or suggest future topics you would find useful!

You’ve probably been told or heard how important it is to drink enough water, but to drink the 2 litres of water your body requires each day can be a challenge. If you’re just starting to exercise or run, drinking enough to stay hydrated is even more important, as your performance could be reduced by as much as 20% through lack of water alone, making those first work outs much harder.

Why do we need water?

This is about as scientific as I get! Aside from the hydration necessary for our bodies to sustain life, water also transports nutrients (electrolytes) around our bodies. Electrolytes include minerals such as sodium, potassium and calcium. Water helps spread these minerals throughout the body and into blood, tissue and organs. It also lubricates joints, forms part of our blood and digestive liquids and gets rid of waste.

Soggy stats

  • 85% of the UK population is dehydrated at any one time and your individual performance is reduced by as much as 20% by simply not drinking enough fluids. This means the vast majority of us aren’t giving ourselves the best chance of a good day.

  • Up to 60% of the human body is water. The brain is composed of 70% water, the lungs are nearly 90%. Lean muscle tissue contains about 75% water by weight and bone has 22% water.

  • Each day humans must replace 2.4 litres of water, some through drinking and the rest from food intake. This is really the minimum amount needed in a day for an adult.

  • If you’re thirsty you’re already dehydrated! Your thirst is not a barometer of hydration but dehydration so if your mouth is a little dry you need to get some water down you quickly.

How to drink more during the day

We’re all busy at work and if your job is like mine there is a prevailing coffee culture. Unfortunately, tea and coffee will dehydrate your further :(

With that in mind, here are a few hints and tips for staying hydrated throughout the day:

  • Get a bottle and take it with you to work. I fill my bottle at home and take it in the car with me to drink on the way to work and have it in meetings, especially for those more drawn out ones.

  • Reduce the amount of caffeine you have during the day. Try a new alternative such as fruit tea or try to limit yourself to one a day.

  • Be conscious about how much you drink. If two litres are needed a day, try a litre bottle so you know if you drink this completely twice you have had the minimum amount needed. (Try out some of the smartphone apps for monitoring hydration, like Waterlogged.)

  • Some foods can also help with hydration. Try snacking on water melon or grapes as they contain a high % of water.

What to drink before you run

If you’re just starting out and not going too far, try to drink about 20 mins before you go out so you don’t feel thirsty or have a belly full of water! If you’re in the gym, have some water on hand for when the going gets a little tougher.

If you’re a little further on in training, drink before you go – trying to leave an hour if you’ve just drunk a lot – and maybe try taking a small container with you. You can get runner friendly ones from most sport shops.

What about after my run?

If you’re like me you’ll probably get back from a run and be very thirsty, try not to just neck a big swig of water but wait a few minutes to get your heart rate down and then sip little and frequently.

An cheaper alternative to a sports drink to replace your energy is simply to mix ¼ orange juice with ¾ water and add a teaspoon of sugar. Add a bit of lemon juice for more flavour if you like.

Hopefully this gives you a solid base upon which to based your own liquid intake, but let us know what you think and share your stories if you’ve fallen foul of dehydration while running.

 

By in #RunningMojo, The Run Diary

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PeopleRun’s Training Tips: Stretching For Beginners

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Nicola Buckley is PeopleRun’s resident personal trainer and is here to help you to prepare for, perform in and recover from every run you do. Stay tuned for regular hints and tips and please, feel free to ask for advice or suggest future topics you would find useful!

Most of us, when we wake up in the morning, have a good stretch to wake ourselves up and get ready for the day ahead. I find a good stretch at any point during the day helps to relax and re-energise me. For example, if I’ve been start at my desk working hard for a long period of time I like to stretch my neck and shoulders to help me keep focused and doing the best job I can.

So, if you’re just starting to exercise or run, stretching becomes even more important. It’s preparing your body for the increase in heart rate and hard work ahead. Almost like a balloon that we need to stretch so we can blow it up, our muscles need stretching before and after exercise.

The benefits of stretching

There are so many but these are just a few:

• Relief from pain and relaxation of “tight areas” including that great feeling of releasing those muscles
• Increased energy levels, helping you feel more alert after a stretch
• Increased flexibility and range of motion in your joints, making those everyday tasks easier
• Greater circulation to muscles , making your body more efficient when relaxing and exercising
• Relaxation and stress relief, a greater sense of wellbeing through release of happy hormones called endorphins
• Enhanced muscular coordination and improved posture. Sitting in one position for long periods shortens some muscles while lengthening others and stretching returns the natural status quo

What stretches do I need to do before I run?
This is a question that causes much debate but on your first few runs keep it simple. Something simple like mobilising your joints to warm up so alternate knee lifts (swinging one leg back and forth, then the other), kicking alternate heels back to your bottom and jogging on the spot all do the trick.

Or, try some dynamic stretches: a lunge with a rotation of the hips, or a squat bringing your arms up. Do these in continuous smooth motions about 15 times and you will feel your heart rate increase and you will start to get warm. As a rule, you should try to avoid stretches that are static as your muscles are not yet warmed up so trying these could increase risk of injury.

What about after my run?
You may feel a little unsteady after your first few runs so get your breath back and drink some water to rehydrate. The muscles you have worked will go into repair mode after your run, from which they get stronger, so you have about 20 mins in which to stretch.

Focus on stretching areas that feel tight. For example:

- As your hips have worked hard your hip flexors may be tight. These can be easily stretched by going into a lunge and stretching into the lunge.
- To stretch your hamstrings lie on the floor, raise one leg in the air and pull back using your hand on your calf to pull back.
- And use a simple stretch for your quads – stand on one leg and bend the other leg using your had to pull back up towards your bottom.

Some general hints
- Find what works for you. There is no right or wrong and each individual will need a slightly different approach
- Ask for help if you have an area that feels tight and don’t push too hard.
- Don’t push too far with static stretches and don’t bounce. Ease into and out of the stretch.
- Don’t stretch could muscles. Muscles can be stretched more after a run than before.
- Include stretches in your day where you can. For example, stretch your neck and shoulders at your desk by bringing your ear down to your shoulder on either sides or rotating your shoulders.

By in #RunningMojo, The Run Diary

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PeopleRun’s Gear Guide: Are Fitness Apps Worth Using?

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Some people swear by them, some people can’t see the point in them and, chances are, you’ve seen people posting from them in your Facebook or Twitter feed. Fitness apps are available for all smartphones and an ever increasing number of people are downloading and firing them up when they go out for a run.

We’ve asked our followers and friends on Twitter and Facebook to give us their own views on fitness apps and here’s what they said – with a bit of extra info based on our experience :)

@stuartmiles Thinks that human nature makes us want to be able to attach statistics to pretty much anything we can in life, and running apps’ boom are an extension of this. We can’t agree enough. Being able to set yourself a challenge or running further or faster than you have before can really add to your motivation and get you out of the door for a run.

@tompeters1 wants more comprehensive features – there’s always room for improvement, eh? – but is ultimately a fan of apps. Try out a few and see which works for you. The features vary and you may find some more accurate than others.

@markbell51 uses more than one fitness app in his regime – Nike Plus GPS for running and Runkeeper for tracking other exercise like cycling. He thinks the levels on Nike Plus are a great motivator and we’d have to agree!

@ingridlunden recommended IMapMyRun for iPhone. It’s particularly useful if you don’t use a phone to track your runs, as you can log your route via a desktop PC too. Other online mapping tools will enable you to do this too, so do check them out.

@jjbowie has used phone apps in the past but has since switched to a dedicated GPS device, the Garmin 110. While many serious runners opt to use these, they can be pricey so don’t feel obliged to jump in with your credit card straight away! Running apps are far more cost effective and provide pretty comprehensive run data.

Got any tips or suggestions for people thinking about using running apps for the first time? Let us know.

By in Kit, The Run Diary

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PeopleRun’s Training Tips: Have You Lost Your Running Mojo?


Whether you’re training for one run or a whole bunch, one thing you’re likely to experience is a loss of your running mojo. It’s that moment you feel you NEED to run instead or WANT to, when it becomes more of an obligation than a choice.

If you’re just starting out on your running journey, the important thing to realise is that it’s not just you that feels this way. Every runner feels this way at some point and it’s how you deal with it that will help you to reach that start line ready to run the race!

For me, there are two factors that influence my desire to run. The first is remembering why we’re involved with this crazy running lark at all. Everyone has a reason and for me the target races and fundraising total have a massive influence on every run I do. Secondly, I love using my running app’s distance totaliser. Every run I do makes the figure increase and that makes me feel good!

But there are so many different ways in which people motivate themselves and deal with any lulls in their training, that we asked our friends and followers to give us their top tips for re-discovering your running mojo to get the ball rolling, so here they are:

@LemonRuns says – “Remember how running makes you feel. You almost always feel better when you’ve been for a run”

It’s true. Running can either be a carrot or a stick psychologically so if the spur you need to kick start a run isn’t there from time to time, promise yourself a reward for making it around a circuit.

@Upandrunninguk says – “Forget your watch, find some fields and just run”

Many people track the time and distance of their runs and use this to drive their training regime. But stats might not be for you all of the time. Have a go a running free of tech and see what happens to your state of mind.

@karleensmith says – “Running with friends is good!”

So true! It’s much easier to get into and stick with your training efforts if you run with someone else, especially a friend or someone else with the same level of experience. We do it all of the time and you can’t put a price on how much it’s helped us.

@knittingpenguin says – “Run somewhere different, preferably somewhere scenic.”

This is a great trick. It can be boring treading the same old route again and again, but running somewhere scenic can provide a welcome break. Take your running gear with you on holiday or if you’re visiting friends over the weekend, or get in the car and drive somewhere different for a change.

What are your top tips for getting your running mojo back? We’d love to hear them :)

Dan.

By in #RunningMojo, The Run Diary

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PeopleRun EXCLUSIVE: Andrew Lemoncello Reviews AudioFuel

Andrew Lemoncello is one of the world’s top distance runners, with running achievements including finishing 8th in the 2010 London Marathon and a personal best 10km time of less than 28 minutes. In short, Andrew knows an awful lot about running, which is why we were delighted when he agreed to do an exclusive review of AudioFuel’s recently released Adrenaline Junkie 2 mix exclusively for PeopleRun. Ever wondered what a world class athlete would make of running to music? Over to Andrew…

Adrenaline Junkie 2, AudioFuel

Adrenaline Junkie 2 is a mixed tempo, 44 minute track that is described on the website as ‘big beats and a harder edge’. This was the first time for me to use an AudioFuel product and I liked how it worked.

I have trained with music on my easy days for many years and I always select albums to listen to depending on how I feel and how I want to run. If I want to run fast I will put on some dance music, if I want to run slow it will be some chill out music. AJ2 incorporated both these aspects within the track. The tempo rises through the first 4 tracks until you are running at a fast 190 beats per minute. It then gives you a little breather with a recovery track before repeating the process and then giving you a warm down song.

The first time I used it I thought that it was going to be useless because my stride pattern and the beats in the music were completely off so I decided to just run and listen to the track. After tuning out for a while, the track ‘coach’ (someone on the track who tells you what the next track will entail and how you should run) got my attention and I found that I was running to the beat having been completely oblivious to the music.

I had unknowingly picked up my pace and matched my stride to the beat even though I wasn’t thinking about the music. This was surprising and I was quite happy that I was feeling good running at a faster tempo than I was planning.

I would recommend using the track for those days that you can’t figure out what kind of workout you want to run and just want to get out the door. You can follow the advise of the coach and get a hard workout in if you chose. It even has you sprinting for a minute at the end of the hard section for a minute before you hit the recovery track. Or, you could just use it for those days that you want to pick up the pace on an easy run.

I only thought of two downsides of the track. Almost all of the music is dance music so if you don’t like that then it might not be for you. The other point would be that it all depends on how many steps per minute you take while running. I already knew that I took about 180 per minute so the first tracks were going to be a little slow or me.

I know other runners who have short strides and long strides who would find it very hard to match their steps to the beat of the music. There are options for different paces on the website so you would have to find tracks that match your pace. Then again, this is a training tool and it is there to help you to increase your stride rate so you can run faster when prompted.

Overall, this was a good product. It can be used by anyone who enjoys listening to music while they’re running and want a little coaching to go along with it. On another point, the customer service was very good. I was sent a broken link to the track and they contacted me immediately after I emailed them to send me a new one. They were very friendly and were eager to help me out.

By in Kit, The Run Diary

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PeopleRun’s Gear Guide: Buying Your First Running Shoes

At PeopleRun, we know how strange it might seem to non-runners when people start talking about getting the right shoes for the job and analysing the way you run.

There’s a bit more to it than putting one foot in front of the other, so we spoke to Jonathan Midwood, General Manager of specialist running footwear chain Up And Running, to get a clearer picture of what first time runners need to consider when buying their first pair of running shoes. got any more questions about running kit? Let us know in the comments below.

 

PeopleRun: Why visit a specialist running shop for your running shoes?

Jonathan: With more than a thousand different running shoes on the market today, it would be too easy to waste your hard earned cash on shoes that aren’t right for you, leading to dissatisfaction, maybe injuries or worse still – unfortunately deciding that running’s not for you. At Up & Running we’re passionate about running and we want YOU to take a part in this – with that in mind we always go the extra mile to ensure you leave with the shoes that will help you get the very best from your training or racing.

PR: What is gait analysis – running on a treadmill?

JM: Gait analysis isn’t just about getting somebody to run on a treadmill, it’s about much more than that. Yes, we need to watch how someone’s foot lands and through slow-motion replay observe how far their footfall moves but a proper gait analysis needs to take a more holistic view of you as a runner.  This means you can get all-round advice about footwear for you as a particular individual.

PR: What varies in people’s requirements?

JM: Running is accessible to many people of all shapes and sizes, so you’ll need to think about what will help you get the best out of your running.  Do I need cushioning?  Do my knees hurt?  Am I suffering with black toe nails?  What do I want to achieve?  Our recommendation would be not to buy over the intenet or from a high street retailer but to visit a specialist and they are located all over the country.  This way you should get asked questions like the ones above and the purchase should be more tailored to your needs.

PR: What’s the first part of the analysis once I’m in the shop?

JM: The first step is for us to understand your running history; to find out what type of a runner you are in terms of training and what your running aims might be. We’d also look at your feet and lower limbs and try to determine what can make your running the best it can be.

There is a wide spectrum from soft/flexible shoes to hard/‘motion control’ designs on the market we try to determine what we call the “fit window”, that is, what is the most appropriate shoe for you?  Does it support you, cushion you, does it also fit on your foot?  We then offer a few options – my record is 3.5 hours and multiple shoes!

PR: What difference am I likely to notice as a result of going through this process?

JM: There are many different shoes on the market and our job is to pick the best ones to meet your requirement, based on our previous experience, product knowledge and training.  And you need to feel comfortable in those shoes too – We’ve even been known to let people literally run out of the shop to test their shoes!

Having been through the proces you should expect to feel confident and comfortable in your purchase.  You’ll also have a point of reference to talk about your experinces along the journey you are about to undertake.  I still meet up with one of my longest standing customers (now friend) and discuss his forthcoming goals and that’s still happening after 12 years.

The key thing to remember throughout all this is that at every step there is someone assisiting you to make an ‘informed’ decision.  Running can, and should be, a life long activity so it’s important to get the right gear.  If you were making fish pie you wouldn’t go to a butchers for your ingredients, and you wouldn’t buy it over the internet.  You would go to a shop that sold the right product for your needs and you would take pleasure in making and eating the fruits of your labour.

PR: It sounds expensive – what’s the average cost of a pair of running shoes?

JM: Shoe prices vary from but on average a good pair would be about £80.  We’d suggest that you look at it as an investment and, while you might be able to grab a bargain, be prepared with that figure in mind.

PR: How frequently do I need to change my shoes?

JM: An average shoe will give you 350-500 miles worth of running (depending on weight, etc).  Shoes should be changed every 6 months (approx) or when the shoes have hit the upper limit of the above mileage, whichever comes first. Assuming you pay the average price of £80 and clock up 500 miles  in 6 months, you’d be paying 16p per mile before needing to invest in a new pair. If you’re just getting into running, the chances are it will take longer for you to reach this distance. Either way, it’s a great return and just think what things you will see, feel and experience on the way.

For more information on Up and Running’s services, visit http://www.upandrunning.co.uk

By in Kit, The Run Diary

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FirstRun: Do You Remember The First Time?

FirstRun: Get started on the first of the month

A few weeks back I had an idea about how to encourage and motivate new and lapsed runners to get back in the habit. At the time I was running what turned out to be my longest distance to date so I hadn’t had a chance to think through the details to any extent, but I am genuinely interested to see if it’s something that could work.

PeopleRun’s aim is to encourage as many people to run as far as they can to help raise money for Naomi House children’s hospice. Age, experience, fitness are not limiting factors – come one, come all! It’s born out of a belief that, whatever distance someone runs, it’s an achievement for them and something to be proud of. It’s also something that your friends and family will be only too keen to support you in.

Our project got started toward the end of 2010 and continues until October 2012 when a gang of us take on the Amsterdam marathon. Right now, most of the people who will run in that race feel a million miles away from being prepared and we all know how it feels to fear the run!

The challenge for the project is three fold: raise money directly to smash our £5,000 target; encourage/motivate more people to run to increase the avenues through which money can be raised; train and run in the races ourselves!

I’m by no means an experienced runner but, if I think back to the start of the project, there were two things on my mind about running that must influence other people too. Firstly, I didn’t believe I was capable of running any distance and thought it would hurt like Hell if I tried. Secondly, I didn’t believe I could or would stick to it if I got started. Injury, inclement weather (too hot/cold/wet/dry, etc), aches and pains – all of these were likely to become easy excuses for drawing a line under things and sitting in front of the telly instead.

Push forward in time to the present day and I’ve now clocked up over 400km of run distance, including 7, 10km races. Others have got the bug too, as you’ll see from the Race Reports on this blog. And I believe that by starting out with a small target in mind, more people can get involved in running and do something for themselves and (hopefully) the PeopleRun totaliser in the process.

So, onto FirstRun. FirstRun is a social event which takes place on the first day of every month, giving people who read or hear about it a full month to prepare themselves to get involved in the next one :) . On that date, set yourself one of two challenges: Go out for a run or, if you already run on a regular basis, try to persuade someone who hasn’t run before to go out with you for their first run.

You decide the distance and where you do it, but the most important thing is that you let people know you’re doing it!

- If you’re on Twitter, use the #FirstRun hashtag to let us know where and when you’re planning to run, who you’re doing it with and how far you ran afterwards.
- If you’re on Facebook, “like” the Project PeopleRun page and sign up to the FirstRun event for that month, they’ll be there for first of each month! Tell your Facebook friends and get them involved too.

If you’re a blogger, write about your FirstRun activity and share the links with us on this blog, through Twitter or Facebook and we’ll help to push your efforts along too.

Of course, it would be great to get feedback or suggestions on how we can get some momentum behind the initiative, so if you’ve got the skills or contacts to help make a difference please feel free to comment below.

Thanks!

Dan.

By in The Run Diary

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PeopleRun’s Gear Guide: Mizuno Wave Prophecy Review

The sun is out and it’s time to lace up your running shoes, but with so many shoes in the market it’s tough to know where to spend your hard earned money.  PeopleRun’s Gear Guide is designed to get you closer to the latest in running technology, filtering through the faff in the catalogues and letting you know in simple terms how it feels and functions.

MIZUNO WAVE PROPHECY

Launched in April this year, the Wave Prophecy has made a solid impression on the running community. Mizuno has a rich history in running and this shoe is designed to push innovation in the industry a step further. The big difference with this shoe is that it’s the first time Mizuno has introduced a full length ‘infinity wave plate’. Consider it a concept shoe.

Mizuno Wave Prophecy

It’s aimed at the top end of the market and focuses on delivering that optimum balance between cushioning and ride. The Wave Prophecy is intended for ‘Neutral’ or ‘Mild Over Pronators’. If the previous sentence sounds like a bad geometry lesson get yourself down to your local running store and ask for a gait assessment.

But what does this all mean, we hear you say? We’ll tell you in this objective review.

FIRST IMPRESSIONS:
It’s a stunner – pure and simple. The first thing that strikes you is attention to detail. The quality of the material used in the heel collar, mesh and tongue feel plush and inviting. It’s a cool design and nice to see shoes that offer something different. Eyes are immediately drawn to the sole – there is a lot going on the bottom of the shoe, the Wave construction looks sleek and technical.

Out of the box and on the feet, the shoe is encouraging you to get on your toes. It feels agile and makes you want to move forward. It’s unusual to experience this in such a technical shoe, I can only compare it to the feeling you have when wearing a track spike. The stretch mesh used in the toe area is plush and designed to offer a dynamic fit; basically it keeps the foot secure whilst in motion. This is no mean feat considering the lack of structure in the upper.

Mizuno took 7 years to develop this shoe, to evolve its understanding of Wave Technology to a point where they could offer a minimum amount of midsole material. The story is that the Wave will last longer than conventional midsole material whilst offering an improved ‘ride’. In that respect the shoe feels great on first impression. Perhaps firmer then what you may expect, but it’s certainly fast, light and exceptionally cushioned.

ON THE ROAD:
The Wave Prophecy feels great when turning and running downhill. The front section of the shoe is the star of the show. The forefoot of the ‘Infinity Wave’ offers an innovative feel which combines cushioning and agility. The shoe is no slouch.

The foot feels really secure in the shoe whilst running and this is largely due to the quality of the mesh used in the toe area. The stretch mesh offers genuine value. There is a clear frame in the upper that improves the fit in the mid foot (where your laces are) and this braces the upper to the foot. The heel area is the only area where I’d find complaint. In the first mile I could feel a point of soreness on my left foot at the base of my heel. This did ease off with time and was not an issue whilst standing or at the end of my run. This may be due to the top wave plate in the ‘Infinity Wave’ being too stiff.

MIZUNO WAVE PROPHECY
GRAY/GOLD/RED – RRP £150

PeopleRun Says…
The Wave Prophecy combines cushioning and ride in a package that has previously not been offered in a running shoe. The Prophecy is truly a top end shoe and this is reflected in the price. The shoe is not without fault, but it’s delivered on its original concept. 7 years well spent in terms of development. The future is bright indeed for Mizuno Running.

OVERALL: 8.5/10

Have you tried this shoe? Tell us what your enjoying running in and our PeopleRun team will review it!

Good things happen, when PeopleRun!

By in Kit, The Run Diary

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Running Matters: When Do You Start Training For Your First Race?

The medal from the Swindon 10K


As our regular readers will know, we’re all for encouraging non-runners to take up the habit. We also know it can be a daunting prospect to commit to running a race.

There are a host of articles on the subject already, but we’re interested in hearing from people on their thoughts about how and when it’s best to break through the initial physical and psychological challenges of taking up running and set yourself on a course to success in your first race.

We’ll leave this post open and add info as we receive it, but we’d love you to share your thoughts below.

By in The Run Diary

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PeopleRun’s Training Tips: Hot Stuff! Warm Weather Running

Summer Running

We’ve had a bit of a heat wave in the last week and, like many other amateur runners, a couple of us felt the impact of running in warmer conditions than we’re used to.

So, earlier this week, we asked people for their top tips for running safely and comfortably during the hot stuff and got a great response. We’ve started to compile the suggestions below – silly and sensible – and would love to hear yours too. Please feel free to add them below in the comments section and, of course, we’d heartily recommend you follow our contributors in you get a chance.

@jamesholland on Twitter – “Is tip number one ‘walk’?”

Kind of, actually James :) . There’s absolutely no shame in adopting a walk-run-walk-run strategy, regardless of the weather conditions. In fact, lots of runners alternate their pace as a regular part of their training regime, so check out some of the detailed training guides available online to see how you can use it to your advantage.

@Chris__Wiliams on Twitter – “Keep your wrists cool as it’s where all your blood flows. Wear wristbands & keep them wet will keep the rest of your body cool too.”

This is great advice from Chris, who ran the London Marathon a couple of weeks back dressed as Mr Incredible – certainly a great test of the wristband theory!

@bowsherbear on Twitter – “Wear a hat with a mini umbrella attached.”

Not quite as silly as it may sound, actually. Lots of people run with a cap on their head to keep the sun out of their eyes, project their neck or keep sweat out of their eyes, so don’t rule it out!

@julia_b on Twitter – “Make sure you use sun protection and avoid sunstroke”

Really good advice in response to our post from Julia Buckley, editor of The Running Bug – so she knows her running onions! If you do get caught out with sunstroke, the priority should be to call for medical assistance and then to try to reduce you r body’s temperature. It can be very serious indeed so please don’t take it lightly.

@NoMoreShadows on Twitter – “For longer runs, swap out plain water for an electrolyte substitute. High 5 Zero tablets are my fave.”

Coming from someone we know runs and cycles A LOT, this is some really sound advice.

@people_run – “Know your limits! Don’t suddenly decide to run considerably further than you have done before. And get up early or head out late to avoid the heat.”

Our own contribution. It seems obvious but it’s worth remembering or course.

What are your top tips for running in warm weather? We’d love to hear from you and we’ll add all of the good ones to our list.

Cheers,

Dan.

By in #RunningMojo, The Run Diary

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Brrrrr, And The Training Goes On

Newbury in the Snow - Not Deep But Pretty Chilly

We’ve had a couple of great guest posts recently, but not a massive amount of info from the Peoplerun team, so I thought it was high time I gave you an update :)

Firstly, I can share the great news that we’re starting to see the first donations come through in support of runners who’ve decided to raise money for Project Peoplerun by entering races that are not on our planned list of events. This is fantastic news and, without wishing to single out anyone in particular, a big thanks is due to Rachel who will be running the Reading Half Marathon next year and has already managed to secure £110 of sponsorship to take us closer to our target of £5,000.

I know there’s a growing group of people planning to raise funds for the project and it’s fantastic to see that the donations start to appear. Remember, we’d love you to join us at the races we’re planning to run, but if there are other events you’d like to get involved in while raising funds for Peoplerun, we’d love to get you on board – your efforts will be appreciated and I hope we can bring you in as part of our community of runners too.

There are a couple of other pieces of news bubbling away in the background of the project right now and I’m hoping we’ll be able to share this info with you in the not-too-distant future. These are exciting times in the early stages of the project and as soon as we an, we’ll let you know more!

Running Loves Company

It can be difficult to keep to a regular training pattern at the best of times, but the last few weeks have made it particularly difficult with the snow, ice and arctic breezes testing anyone’s resolve. I’m sure hardened runners will be used to these conditions, but for relative novices it can take a real push to get us out of the door. The first two guest blogs we’ve published have provided a great set of hints and tips for getting started and (more importantly) how to keep going to reach your own goal and I hope they’ve been useful.

Personally speaking, I’ve joined a gym this week to keep the run time clocking up. I paid my first visit yesterday and it soon reminded me why I don’t enjoy running indoors! It’s hot, it’s boring and it’s tough – way tougher than outdoor running. That said yesterday’s visit has increased my resolve to keep the outdoor running going through the cold period – I think the indoor sessions will have to remain short and sweet.

On that note, if you’re in the Newbury area on a weekend and fancy a run to get started or keep your own running schedule on track, feel free to let me know. I’m planning to use Greenham Common as the main location for my 6-8K runs – it’s flat, pleasant and the food production plant in the middle makes the place smell lovely too :0).

I think a bit of company on a run helps to keep thoughts off the weather, plus it’s always better to run with someone else in my opinion. If you’re not from around these parts, but would like to do something similar, feel free to post messages here, on the Facebook page and/or use the #peoplerun hashtag on Twitter (all of which you can click through to on the right of this post).

So that’s it for the moment. If you’re out there running, keep up the good work! If you’re thinking about it, check out our recent guest posts and see if they can’t help to persuade you.

Cheers,

Dan

By in The Run Diary

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We’re Building the Ultimate Alt Workout Playlist With Your Help!

Can you add to our Spotify playlist?

There’s nothing like a set of awesome tunes being piped into your ears while the you’re out on a run to help you along (hitching a lift aside!) and we’re building the ultimate alternative workout playlist with your help.

We’re looking for your suggestions for our newly created Spotify playlist and would love to get know what tunes you’re listening to during your workouts to help our fundraising runners during the first ever event that Project Peoplerun is getting involved in.

The theme for the list is upbeat and funky. The first three tracks in the mix are the Jackson Sisters, “I Believe In Miracles”, Jurassic 5, “Concrete Schoolyard” and Mr. Scruff, “Blackpool Roll” so hopefully that gives you a flavour to go on. We’re not asking for a whole heap of running themed tracks, but if you can’t help yourself, it’s sure to give us a chuckle when “I Think We’re Alone Now” pops into our ears on Sunday morning :)

So check out the list and let us know what else you listen to when you’re running by adding your suggestions below, on our Facebook page, or via Twitter. If you’re Tweeting, we’ve going to started up the hash tag #Peoplerun and see where it takes us, so feel free to include it in your posts too.

If, in the process, you’d also like to donate to Project Peoplerun through our Justgiving page, it would be awesome!

Cheers,

Dan.

By in The Run Diary

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We Pay To Run – Why Not Join Us?

Aside from a couple of us sneaking in a great training run over the weekend – check out the rays in the picture below – we’ve also had loads of positive conversations over the past week with people who’ve said they’re keen to get involved to help raise funds for Project Peoplerun.

Catching some rays on the training run

This is great news and we can’t wait for the donations to start coming in, which is why we’ve been having a think about how you can help to get the ball rolling…

Show your intention to run and make a donation now

We really hope Peoplerun will encourage all kinds of folk to give running a go to help raise funds for Naomi House children’s hospice. If you are tempted to get involved, why not make a commitment now by donating to the project through our Justgiving page? It might be just the incentive you need to dust off/buy the running shoes and start working towards your target :0)

Become a race sponsor by match funding our entry fees

We’re also looking for race sponsors to match fund the entry fee that the core team is paying by donating through Justgiving. Each of the core team members will be paying the entry fee for the races we enter out of own pockets. We’re looking for a sponsor for each race to match fund the total entry fee for the core group of runners and in exchange we will happily make sure that our growing base of followers knows that you’ve supported us through blog posts, Tweets – possible even a pic with the team at the finish line.

Whether you’re a generous business person or a supportive individual, we’re open to suggestions and would love to get your support as a race sponsor. The Swindon 10k is your first opportunity to get involved, and it would cost you just £46 to match fund the entry fees. Tweet us, email us (projectpeoplerun at gmail dot com) or leave a comment below if you’re interested in getting involved!

Cheers,

Dan.

By in The Run Diary