Purple group Q A with Coach Karen

Purple group Q & A with Coach Karen December 7 th 2017

KIT

Shoes q 1 • A couple of us have had issues when purchasing new trainers - do you have any tips/best practice in relation to buying new running trainers? • What are the main things to look for?

FEET

SHOES – running gait Pronation • Inward movement of foot to best distribute force of impact on ground • Outside of heel strikes ground & foot rolls forwards & flattens • Critical for shock absorption • Too much = foot & ankle have problems stabilising body, shock isn’t absorbed efficiently, push off 2 nd & • big toe • Causes – calluses, • bunions • plantar fasiitis • • • Achilles tendonitis Solution – stretch, roll, support shoes, orthotics Supintion • • • Outward roll of foot Normal amount occurs during push off phase as heel lifts from ground Too much = strain on muscles & tendons of ankle Causes – ankle sprain, ligament rupture, iliotibial band syndrome Solution – shoes to correct Gait, stretch

Shoes • Need to protect foot from forces generated when you strike the ground • Should allow you to land stably • Should absorb shock • Should allow you to push off

SHOES • Length, width & depth of both of your feet • Buy shoes afternoon – feet swell during day – am purchase ½ size too small • Wear running socks • Run in them • Not sure? 1 pair on each foot or yours and new • Take old pair – wear pattern • Stand up, thumb space between toes & end of shoe – never buy tight shoes in hope they will stretch • If possible run 2 pairs – rough guide - shoes last 500 miles (everyone’s different)

Shoes q 2 2. Should different types of shoes be worm for different surfaces?

SHOES FOR SURFACES • You can wear road shoes off road as well & on the track • Muddy XC – studs or spikes • Track – long distance spikes • Gym – have a 2 nd pair for inside

SHOES • HEEL DROP - how much taller the heel is than the forefoot • shoe with 25 mm thick heel & 15 mm thick forefoot = 10 mm heel drop. • shoe with 10 mm thick forefoot &10 mm thick heel = 0 mm heel drop e. g. Hoka • Large heel drop encourages heel strike – • Less encourages midfoot strike – less shock up leg therefore reduced injury risk

Kit q 3 • What type of kit is essential for wet weather?

WET WEATHER • Shoes with decent grip (wouldn’t say my ONCloud are fab) • Showerproof jacket • If cold – layers (thermal, gloves, hat or headband – lose 1/3 heat through head) • Technical fabrics wick sweat away from skin – evaporates, you’re warmer • Contacts or baseball cap!!

Gear q 4 • Running gear can be expensive - Is there any general advice you can give us in relation to items that we should refrain from purchasing or items we should definitely invest in.

NEEDED, NICE OR NOT NECESSARY? • • Shoes Socks Shorts & tights Long & short sleeve technical top Showerproof jacket (wind/rain/snow) Hat/headband & gloves High Viz • Buff if it’s really, really cold!! • Watch with stopwatch function - Decathlon

Where to shop? • Gait analysis – Advance Performance Cambridge or Peterborough (sign in just inside door – can be busy!) • Kit/shoes – Sports. Shoes & Start Fitness online, Decathlon, Asics, Nike & Adidias at Freeport, Braintree

TRAINING

Training q 1 • What advice can you give us in relation to best techniques for improving speed and distance.

FURTHER, FASTER • • • Not more than 10% increase each week 3 weeks up then 4 th week down E. g. 10 M, 11 M, 12 M, 10 M, 12 M, 13 M, 14 M, 10 M Consistency is key Easy, hard, easy Run at variety of paces & hills • Cross training – bullet proof your body Pilates, yoga, stretch, roll, gym, cycle, swim

FURTHER, FASTER (2) • Train the same, stay the same • Overload (bit more) causes adaptation • Too much overload causes breakdown

Training q 2 • How many sessions should we be aiming for per week? Is running every day a bad idea?

FREQUENCY • At least 3 x each week • Every day significantly increases risk of injury • Rest allows body to adapt to training

Training q 3 • How can you stay hydrated on a long run? Are hydration gels worthwhile?

HYDRATION • Stay hydrated all the time • Drink small amounts of water continuously during day • Urine should be pale yellow Warning – too much is as dangerous as not enough Long runs – weigh before & after

Hydration - gels • Energy gels are a convenient way to boost your carbohydrate intake during very long runs. • Drink too much water = toilet! • Energy & caffeine gels are great for a mental boost e. g. 22 miles of marathon • Isotonic Energy Gels are carefully designed to digest quickly and easily • Energy + Electrolyte Gels designed to help keep you hydrated • GO Energy + Immune Gels have a blend of vitamins & minerals to support immune function.

Training q 4 • Uphill v downhill techniques- what advice can you give us?

Training q 5 • Are there any specific breathing techniques we should try and follow when running to enable more oxygen to get to our muscles?

BREATHING • • Mouth or nose Breathe deeply & rhythmically Avoid shallow, quick breaths Regular pattern – 1 breath for every 2 strides • Breathe from diaphragm – O 2 in & CO 2 out

Training q 6 • Morning v Evening training- which is better and why?

AM OR PM? • What suits you? • What fits your lifestyle? • Potential advantages / disadvantages to each • Practice for race time e. g. 9. 30 am Festive 5 or 7. 45 pm MWL 10 km

WE LOVE HILLS THEY MAKE US STRONG! UPHILL • • DOWNHILL STAY TALL – HIGH HIPS SLIGHTLY SHORTER STRIDE DRIVE ELBOWS BACK LOOK IN FRONT SO LONG NECK • SLIGHT LEAN FORWARD OR UPRIGHT • ARMS ACTIVE & USED FOR BALANCE • HIGH HIPS • ACTIVE FOOT • DON’T LEAN BACK/BRAKE PRACTICE – WHEAT HILL ETC

Training q 7 • Some of us feel less motivated running alone- can you give us any tips to motivate ourselves to run alone?

ALL BY MYSELF …. • Mentally strong • Goal e. g. run for 30 mins • Disassociate e. g. think about something else • Small goals e. g. end of road, run for 5 mins then another 5 – I can do that • If Shirley is out she’ll get faster and then I won’t be able to keep up with her

RACES

Races q 1 • What is the NHRR protocol for entering races? Are we required to wear NHRR kit?

HOW, WHAT, WHY? • • Enter anything Enter as NHRR, £ 2 discount Wear club vest – top layer if cold Must if Midweek League, XC or other team competition e. g. Herts Champs • Never run as someone else – banned, bad name for club • Never race with ear phones

Races q 2 • In your experience, what races should we avoid?

GREAT VS GHASTLY RACES • • Ask for recommendations Large races e. g. Great series Local races Team events e. g. MWL & XC League • Too long too soon • XC – conditions, competition level e. g. National at Parliament Hill

NUTRITION

Diet q 1 • What food is good to eat after training? Are there any specific foods we should be avoiding on training days?

WHAT TO EAT • Balanced diet • Carbohydrate & protein after training particularly if hard session e. g. milk shake, banana, rice cake, chicken sandwich • Within 40 mins of finishing

Diet q 2 • How long before training should we avoid eating?

WHEN TO EAT • Am run – run fasting • Meal - 2 -4 hours before training – individual • Spicy foods not best on training days • Lower GI better as more even blood sugar • Runner’s tummy – high fibre, fruit etc