During June, join us for 9 virtual club sessions and a scavenger hunt. We want everyone to stay active and enjoy exploring their surroundings within social distancing guidelines of course. Can you find an old postbox whilst running up a very big hill? Or spell out your name with street signs whilst running your favourite route in reverse? Where's the hidden gem you have discovered during lockdown? 
Have fun and enjoy.

Some hints and tips:

1. Trees - https://www.woodlandtrust.org.uk/trees-woods-and-wildlife/british-trees/a-z-of-british-trees/
2. Post boxes - https://www.localpostbox.co.uk/
3. Road signs - https://www.gov.uk/guidance/the-highway-code/traffic-signs
4. Local street names - http://www.thepotteries.org/streets/
5. Sculpture trail - https://www.visitstoke.co.uk/see-and-do/stoke-on-trent-sculpture-trail-p791201

Introducing Campus Tuesdays....

Every Tuesday there will be a group based on the University campus. The campus group will be open to everyone including beginners and new club members. The group will stay on the campus paths rather than going out on a road route and will do a mix of running/walking at their own pace or to suit their particular running goal for that week. 
The idea is that it will allow us to be more flexible in welcoming new members - they won't need to wait for a new beginners group but can join at any time and develop their running at a rate more personal to them. We will be on hand to offer advice and support based on our existing beginner programme.

Campus Tuesdays will also offer existing members more opportunities too:

- if you want to offer and encouragement to new runners, you can run with the campus group and your support will be really appreciated

- if you can only stay for half an hour or are running late, you can still easily meet up with other runners safely without having to catch up or run back on your own

- if you are coming back to running after a break or an injury or are relatively new to running, you can build up your confidence and running speed/distance without worrying about taking walk breaks or following a longer route

- if you've had a tough week of training or are struggling with an injury, you can use the Campus Tuesday session for a shorter recovery run and extra time for stretching

- If you are training for an event and need to include speed work, you can join the campus group and do your session with some company without worrying about road crossings and following a route. We can create session plans if you need help and have mapped out locations for everything from 100m to 1 mile intervals (maps will be posted on FB).

The sessions will run from 6.30pm to 7.30pm as normal in the first instance.

Happy Running

​Potters Trotters

We never quite know how long the hot, sunny and humid weather will last but now that it's here, it's a good idea to think about how to stay safe and healthy whilst you're out running. It's important to protect yourself from sunstroke, heat exhaustion and sunburn, whilst still getting the most out of your runs at home and if you're away on holiday too.

Here are some suggestions:

• Make a cold cap: you lose a lot of body heat through the head, which might seem like good news in the hot summer sun. However, if the sun’s beating down, covering up with a cap can actually be the best way to avoid sunstroke and sunburn. Invest in a cap made from technical fabric that’ll wick sweat away, or grab an old baseball cap and make your own ‘cold cap’ - just soak a baseball cap in water and leave it in the fridge for half an hour – or overnight if you’re planning on heading out first thing in the morning. If you want it to be extra cold then pop it in the freezer for 10 minutes just before you leave.
• Slow down: factoring in the sun’s effects on your body is good practice when planning training sessions in the hot weather. Starting your run slowly can keep you going for longer on hot days. The slower you start, the longer you’ll keep your body heat from reaching a threshold, e.g. if you normally start out at 10-minute-mile pace, do your first mile at eleven-minute-mile pace, then speed up later on if you feel ok. According to an article on the Running Times website, "maintaining your normal pace won't get you fitter; it will lead to abbreviated workouts and extended recovery". If you're racing a marathon or half marathon, readjust your goals and target times to reflect the heat.
• Stay hydrated: if you’re planning a long run, take plenty of water with you. Get hydrated before you leave, and if you’re heading out for more than half an hour grab a bottle of water, or invest in a hydration pack. When you’re going long, or if it’s a particularly hot day, have a sports drink with sodium and other electrolytes, not just plain water. Be careful not to drink too much though... trust your body and drink to thirst. An ice pop mid-run can be a cooling treat - stop at the corner shop!

• Wear cool clothing: wear light-coloured, loose-fitting clothes that allow heat to escape. Don’t wear cotton clothing. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. Several materials will wick the perspiration away from your skin: Coolmax, polypro, etc. As moisture leaves your skin, you receive a cooling effect, and these types of materials are designed for this. Make sure your socks fit the bill too - you can buy summer running socks which will keep your feet cool and dry, so you can run longer and steer clear of painful blisters.

• Don't Feel The Burn: sweatproof suncream is a summer essential, preventing sunburn and skin damage and keeping your skin and body temperature low. Banana Boat Ultramist Sport Spray it’s £12.49 but usually on offer by one get one free at Boots, also available from Amazon.  It’s easy to apply, non greasy, rub free and it’s sweat and water proof.
• Find Some Shade: choose your running routes carefully so there's as much shade as possible and places to stop for water, particularly for longer runs. You could also run short circular routes around home so you can easily get more water if you need to. Off-road routes through woodland could be an ideal option but be aware of high pollen areas if you suffer with hay fever. Run early in the day or later at night to avoid the heat of the sun if possible.

Enjoy the summer!


Sources:

• Runners World: How to Choose Your Summer Clothing
• Runners World: Keep Your Cool in the Heat
• Source - Running Times: Keep Your Cool in the Heat
• Training Peaks: 13 Tips for Running in the Heat
• Virgin Money London Marathon: Five Tips for Running in the Heat

Thanks to Charlotte Bailey for finding the source material on which this is based.

You might have seen a few posts on our Facebook recently about something called Jantastic. If you're wondering what it is all about and whether to sign up, here's a bit more information.

Put simply, Jantastic is a motivational challenge to help kick start your running during the dark days of winter. It lasts 12 weeks from January to March. You set yourself simple goals about how often you're going to run, and later how far and how fast. And then you try and achieve them... with lots of encouragement from the Jantastic community and your team mates from Potters Trotters. Points are awarded for achieving your goals on a week by week basis. The challenge also allows to play a joker if you have a week where your running doesn't go to plan due to illness, injury or other interventions. If it helps with your motivation, you can also link to charity fundraising when you register. The start date is Janury 5th and Jantastic weeks run from Monday to Sunday. The full rules can be found here: https://www.jantastic.me/rules/

So January is all about consistency in running... the weekly goal you set is related to how often you'll run, swim or cycle. The minimum number of runs per week for the challenge is 2. You set your goal, then all you have to do is run and make sure you record your runs on the Jantastic website before the weekly deadline (Tuesday at 8am for runs in the previous week). 

• So if running twice a week has been difficult to achieve recently, that could be your goal. Coming to the club on Tuesday and Thursday night each week will help get you there. 
• But if two runs has been manageable but you want to more, make 3 runs per week your goal. You could make an agreement with a friend to get that third run completed each weekend to add to 2 club runs. You could also come along to Hanley parkrun on Saturday mornings to get that third run completed.
• If you're training for something specific, like the Stafford Half, you might even be thinking about 4 runs per week. Or perhaps 3 runs and a swim session - the challenge covers swimming and cycling as well as running.

In February, you can stick with your January goal for runs per week or make a change. So if 3 runs per week seems a stretch after a break from running, why not start with 2 and increase to 3 runs per week in February. You'll also add some distance goals for your longest run each week... but you've got all of January to decide what those goals will be. It's a good idea to choose a distance that's a challenge but realistic. You can also set a different distance goal for each week in February if you're aiming to run a little bit further each week. If you prefer to be consistent, that's ok too.

March is all about setting a time goal... How fast can you run a distance of your choice. Perhaps you could test yourself at parkrun? Or the Stafford Half. Or a club run over a measured route... the club to the garage and back is about 3 miles for example. You'll set this goal at the end of February and by March you'll hopefully be running regularly, further and faster.

I've taken part for the last few years and found it really motivating. It's good to set a goal and get friends and team mates involved in helping you achieve it. It's a good discipline to decide how often you're going to run, especially when it's cold outside and it's easy to stay at home in the warm. It has helped me to prepare for longer races but also just get into the habit of running. Just remember to log your runs... I log mine after I complete them so I can see instant progress, but you can also log weekly too. It might help to set a reminder so you don't forget to log your runs. There are loads of inspiring stories / videos on the website too: https://www.jantastic.me/why-take-part-in-jantastic/

So get signed up... When you register, join Team Potters Trotters too. Let's see if we can get the whole club involved. There'll also be an award at our AGM for the club member who gets the highest overall score in relation to achieving their goals. The great thing about Jantastic is that it doesn't matter how far or how fast you're running - it measures effort, consistency and outcomes against your own goals and not anybody else.

All the registration information is here: https://www.jantastic.me/sign-up/


C'mon ladies... let's get running! It'll be Jantastic!

There's no doubt you've seen the posts on FB and Twitter from your running friends... anyone seen my running mojo? 

For runners of all ages and experience, there'll come a time when you just don't quite have the same enthusiasm for running as you once did. It might be after you've achieved a particularly important running goal - your first marathon for example - or as a result of injury or illness. The onset of winter can also be a factor... running on a wet, cold, dark evening in November can be so much less appealing than a sunny afternoon in July. Losing your mojo can make you feel like you've failed - running used to be fun, a brilliant stress reliever and a time to catch up with friends but right now it feels like your least favourite household chore (for me, that's ironing).

What to do? Does this really mean the end of your association with running? 

From a personal point of view, it's happened twice in my nearly four years as a runner. The first time was after my first marathon... I forgot to rest, took part in lots more races (on a wave of euphoria), got injured and hit a wall. It took a break from racing to get my running mojo back. The second time, well that's now. I've had some amazing running moments this year - my highlight was a 24 hour relay race called the Spitfire Scramble - and a few running lows as well - being overtaken by a man dribbling a football towards the end of the London Marathon wasn't a great feeling! But for the last few weeks, I've been very busy at work (making it difficult for me to get to Potters Trotters) and struck down by a hacking cough and the snuffles. I used to really enjoy nipping out for a daytime run along the canal but I just haven't got much enthusiasm for it right now - it's possible I'm more likely to choose to do the ironing than go for a run! 

So I've been on the hunt for advice... and here's what I've found:

• Running Fitness: try something different, don’t place any pressure on yourself, relax and be patient. That mojo will return!
  
• Breaking Muscle: lose the Garmin, run with a friend, forget about training and racing and see running as a privilege, something you get to do rather than something you've got to do: be grateful instead that you have legs that are mobile, lungs that are strong, and a body that is healthy - all of these things mean that you "get" to run today.
• Active.com: change your scenery, try a different time of day, mix it up and if you need to, just take a break!
• The Runner Beans (a running blog): start out short (particularly if you're last run was a marathon), sign up for races, reach for another goal, run with friends, try a different kind of run and don't stress about it!
• The Running Bug: pure habit will get you through - if you quit every time you hit a rough patch, then you won't develop the habit to keep running, to just do it every day.
• Start Fitness: rest, become a spectator, run at a slower speed, avoid setting short term goals, build in enough rest when you start running again, recover properly, enjoy yourself!
• iRun: remember the joy of running just for the sake of running. A great quote from Karen Karnis about wha running provides for her: "the ability to carve out pieces of time that are just for me, without the need to have something to show for it".

All good stuff, all useful advice, but all a bit confusing: make a change, do something different, gain encouragement from friends, run on your own, run with new people, have a break, keep running, stick with it, change your habits. I especially liked the post which told me to reward myself for every small success (see point 15 in this onefoot2foot post) - this could lead to a lot of cake!

Hidden amongst all that advice was one constant which has struck a chord with me... remember why you started to run:  "try to concentrate on the one reason that brought you to running in the first place. A clear focus can work magic on your motivation".

I started running in Spring 2011. I was trying to get fitter, lose weight and feel more at home in my new home. I went out on my own and followed the Couch to 5k programme. After a few weeks, I spotted a group of women running along the canal every Tuesday and Thursday. They looked like they were having fun and I didn't think I would look out of place amongst them - a slightly overweight, not very tall woman closing in on 40! And so I joined them - the Potters Trotters - and I found new friends, new challenges and lots of inspiration. 

I found out that running was enjoyable and took me to lots of amazing places - I may not look like an Olympic Athlete but I've raced on the track at the Olympic Stadium in London. I'm lucky that I've kept a blog to record my running adventures - looking back through old posts gives me lots of reminders of why I started running and what kept me going: change, challenge, competition, fundraising for Cancer Research, parkrun, opportunities and community were just some of the things I identified. 

I'm not sure I've quite found the answer yet for getting my mojo back. Shaking off my cold will no doubt help. But I'm sure that it will come back and I'm hoping it will be in the company of the pink ladies from Potters Trotters. That was where I learnt to enjoy running in the first place.

Liz Tideswell
(More running adventures on my blog: http://www.rosedawndesigns.blogspot.co.uk/).

Here are some ideas to help you stretch out after running. 

1. Hamstring Stretch: Lie on your back with one leg straight up in the air, the other bent with foot flat on the ground. Loop a strap or towel over the arch of the lifted foot, and gently pull on the strap as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs. 
2. Hamstring & Back Stretch: Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back. 
3. Quadriceps Stretch: Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds. 
4. Quadriceps Stretch: Heel to Buttock - Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat. 
5. Wall Pushup: Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves. 
6. Wall Pushup: From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs. 
7. Wall Pushup: Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.  
8. Hip & Lower Back Stretch: Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder). 
9. Iliotibial Band Stretch: Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat. 
10. Bridge: Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back. 
11. Groin Stretch: Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground. 
12. Back Scratch: Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms. 

Ever wondered what all the training talk jargon really means? Here are some pointers: 

• Fartlek: this means 'speed play' in Swedish, and describes variable pace running, which is a mix of jogging or slower running, running at a moderate pace, and short, fast bursts of running. Try out along the canal or between lampposts on Leek Road. 
• Interval Training: interval training workout involves interspersing bouts of fast running with slower running over slightly more extended periods than for fartlek training e.g. 8 * 2 minutes of faster running with 90seconds recovery (jogging or walking) For more information, check out this link. You can also do longer speedwork sessions called Tempo Runs, running at a comfortably hard even pace for no more than 20 minutes.
  
• Hill Training: running up and down hills. This is one of the best ways to increase the intensity of your training sessions. Running up and down a ten-degree incline can nearly double your body's energy demands. After a warm-up mile, try out on Greasley Road or Cromer Road – see if you can manage 5-8 repetitions where you run up and then walk/jog back down again. There is also a hill session called Kenyan Hills... this involves running up and down at the same pace for several minutes with a recovery in between.
• Recovery Run: a recovery run is a short, slow run that takes place within a day after a long, harder run. Your pace is steady and conversational... according to the experts, you should be able to speak in complete sentences, feel totally relaxed and not worrying about your watch.
  

Bright Lights 

As the nights draw in, it's essential to invest in some effective reflective kit. Although fluorescent colours are perfect for getting noticed during the day, at night, wear clothing which is reflective or a bright, light colour, such as fluorescent yellow. Always ensure you're visible from the front and the back so both directions of traffic will see you. Don’t wear dark clothes as drivers may not see you. 

Most high-tech winter kit includes reflective panels but you could also customise existing kit with adhesive high-vis strips. Stick them onto the busiest parts of your body (such as your lower legs and arms) to get noticed.  You can also buy flashing arm bands. 

​

The secrets of staying warm and dry on the run

Keeping warm and running strong through the winter is a case of doing  and wearing  the right thing at the right time. And it's not just the cold you'll need to contend with winter running also means facing wind, rain and darker evenings. These head-to-toe tips will help you head out prepared and look after yourself when the temperature drops.

Weather Watch 

The weather outside might be frightful, but remember - once you start running your core temperature will rise, and stay high. A good rule of thumb to avoid overheating is to kit yourself out as if it were 10ºC warmer.

Wind  affects your body's ability to control its temperature by sweating, so wrap up warm on windy days. A buff will shield your face and keep you breathing easy, while a generous slathering of lip salve or Vaseline will stop lips getting chapped or sore.

Running in the rain can feel colder than running in crisp winter weather - water conducts heat more quickly than air, so the heat you generate quickly disappears. A light, breathable rain jacket will keep you dry (while still wicking sweat away); wearing a peaked baseball cap will also help keep rain off your face. 

Take extra care if pavements are icy - sometimes hidden under the snow.

Layer, Layer, Layer

Clever layering will banish sweat and hold in heat, keeping you warm and dry all winter .

Base layer This layer should wick moisture off your skin to stop you getting chilly. The best base layers are lightweight and fit snugly against your skin. Plump for synthetic wicking materials rather than absorbent fabrics like cotton.

Middle layer The middle layer insulates the body even more by creating additional air-space, so you'll only need one if it's very cold. Although this second layer might be a bit heavier than the first, it should still be a loose-fitting technical top that'll wick moisture away.

Outer layer This protective shell will protect you from the cold, wind, rain or snow while still allowing sweat to evaporate. It's best to pick a jacket that sits loosely over the other layer(s) to keep your outfit's wicking and insulating efficient. It'll need efficient ventilation - a long front zipper, for example, will allow you to control your temperature. Gilets with zip-off sleeves are another flexible winter stalwart.

Three layers should be ample for even the coldest British winter, any more than that, and it'll be too bulky and uncomfortable.

Your legs don't lose as much heat as your upper body, so thinner nylon tights and capris are fine for cool autumn days. But when winter starts to bite it's time to wrap up warm - full-length tights with a brushed lining are a sensible choice.

Head To Toe 

Your body will always prioritise keeping your brain warm, so if you get cold, heat will be drawn from other parts of your body (such as your hands and feet). To reduce the amount of body heat that escapes through your head, try wearing a hat or headband (or both). You can always slip them off if you heat up later in your run.

If your hands are still cold, mittens are perfect - the air pocket around your fingers and the shared warmth of your fingers will keep you warmer than gloves. However, light, breathable gloves are great for mild days. Either way, look for a pair made from wickable fabric.

Technical running socks will wick moisture away from your feet to stop them getting damp and chilly. Look for socks with a high wool content - air pockets within the wool will trap air and keep your feet toasty warm. It's not necessary to layer socks; one pair is plenty.

Hometime 

As soon as you stop running, your core body temperature will plummet. You won't be producing as much heat, and the heat you do generate will be lost to the cold air.

Wearing wet kit is no fun  and it could even lead to hypothermia - so change into warm, cosy clothes as soon as you can after a run, and put a towel or hat over wet hair. Having a hot drink or soup will also help boost your core temperature.