Ever wondered what all the training talk jargon really means? Here are some pointers:
Have a look at the Ultimate Guide to Running Lingo for lots more descriptions, definitions and information. 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. The Royal Parks Foundation Half Marathon began in 2008 as an annual fundraising initiative to not only raise sustainable funds to support London’s eight Royal Parks, but to also create an opportunity for charities of all sizes to benefit from a major charitable event. Entry is by ballot only so I considered myself very fortunate to win a place along with 15,999 other people to run through four of London’s magnificent Royal Parks and past many of the capital’s world famous landmarks. Myself, Paul and Megan travelled to London on Saturday morning by train. We arrived in Euston and then took a tube to our hotel in Waterloo which was situated a few hundred yards from the London Eye. We spent the afternoon walking along the Embankment and enjoying the entertainment provided by the street artists. In the evening we found a small Turkish restaurant which was very reasonable and the food was delicious. I was a little worried about trying something so different before a race but tried to put this to the back of my mind and enjoy the evening. The race starts in Hyde Park at 9am so it was an early start. We had to leave the hotel before breakfast had started so I had taken an instant porridge pot with me to set me up for the race. We left at 7.15am and went to Waterloo Station to catch the tube to Knightsbridge. Although it was still early the tube was already very busy with runners. We arrived at Knightsbridge then it was a short walk to the start area. I queued for the toilets and before I knew it, it was 8.40 and we were being called to the start line. I was in the green start which was the 2nd wave. There were a few celebrities doing the race, Sophie Raworth, Jenni Falcolner, Katherine Jenkins to name a few, and I heard them being introduced to the crowd. The race was started by 2 of the professional dancers from Strictly Come Dancing, Ian Waite and Natalie Lowe. The hooter went and we were off. The race starts on the road at the side of Hyde Park and heads off towards Green Park. Mile 1 takes you along Constitution Hill and before you know it you are running past Buckingham Palace. You then run alongside St James Park and up Birdcage Walk. I found this a little strange, as having done the London Marathon 3 times you always run down here. Running in the opposite direction felt very strange! Towards the end of Birdcage Walk, the Houses of Parliament and Big Ben came into view. It’s quite surreal running past all these sights. We then turned onto the Embankment and ran past the London Eye until about the 3.5 mile mark. At this point you double back on yourself and run along the Embankment in the opposite direction. This is good as you get to see all the runners behind you. Also as this is a huge charity event there are loads of charity cheering points and the support is fabulous. It felt like running the marathon over again. After leaving the Embankment you head back towards St James’ Park and under Admiralty Arch and down the Mall. It took me a few minutes to work out where I was and I was wondering what the gold statue ahead of me was. It was then I realised I was back at Buckingham Palace. Just as I went past the Palace and back into the park I heard my name being shouted over and over. It was Paul and Meg. I was so surprised to see them and it really gave me a boost. The remaining 8 miles of the run was around Hyde Park and Kensington Gardens. It was a beautiful, very warm, autumnal morning and the spectators were out in force in the parks. The atmosphere was amazing. The last landmark at the 12.5 mile mark was the Royal Albert Hall. I knew I was nearly home now and thought I was looking good for a PB. A final push along the home straight and I crossed the finish line in 1.55.18. I was over the moon! My previous PB has been 1.56. When the race was over I queued for my goody bag and then went off to find Paul and Meg. We hung around the park for a couple of hours as there is a festival on which runs alongside the race. There is lots to do and with different foods stalls and activities going on and as the weather was so nice it was good to wander around and soak up the atmosphere. I really enjoyed this race. If you fancy a run in a capital city but feel that a marathon is that bit too far this is an ideal alternative. You get to see all the sights, get the fabulous support but can still walk after! Meet Anne Davies... Anne has been running with the Potters Trotters for many years and inspires and amazes us with her energy and enthusiasm for racing. She has completed four marathons in the last two years and hasn't finished yet. In 2013, Anne was voted our Trotter of the Year. This is what the award meant to Anne: On the 8th May 2013 was the Potters Trotters Awards Evening held at Sangam Restaurant in Stoke. I had such a lovely night in more ways than I could have ever dreamt of. I arrived early with plenty of time to catch up for a chat with fellow runners. Then the AGM meeting started followed by the presentation of the trophies. There I was clapping fellow runners who got presented with their awards and certificates. Then it was my turn to receive an award for ‘Racer of the Year’ after listening to a lovely speech from Sue Rushton. Whoop whoop!!! There I was wondering where I might put the trophy. Then the next minute I was standing with all the other nominees for Potters Trotter of the Year, having my photo taken and not realising what was to come. My name was read out saying I had won the award. I am ever so overwhelmed, shocked to say the least on being voted Potters Trotter of the year. I do believe that was the first time I was speechless!!! I still can’t believe I’ve won the trophy and thank you all so very much for voting for me. Congratulations too to all the other award winners. Thank you Potters Trotters. Whoop whoop!!! These 5 ladies took part in our Beginners Course in Spring 2013. Read about camaraderie, encouragement, friendship, support, self-belief and inspirational success!
Juliet - A journey begins with the first step. Sue’s whistle blows on a cold February night and with our first step off we go into the unknown where a minute is a lifetime and a flat road is a challenge! 10 weeks of preparation later and suddenly The Finale – our first “parkrun”. The camaraderie, support and friendship, along with a lot of motivation, keep us all going and we enter our first road race, The Strawberry 5. Think sunshine, strawberries, cream teas – think again – rain, rain and more rain! Still, never mind the weather, we’re there for the race and we all finish with a smile (although somewhat drenched), helped along by the wonderful finish line support and, of course, the thought of tea and cake! Several runs later we are forward planning for the rest of this year and into next, including yet another 10K, “multiple” half marathons (yes really!), and a 15K – there is no end to the goals we are setting ourselves. Ladies, just look at how much we’ve achieved in the 9 months of our journey. A huge thank you, Potters Trotters, you’ve inspired us, we couldn’t have done it without you! Ruth - Until this year, the only running I'd ever done was training for then running the Milton 10k with my sports mad family at the age of 10. I finished last, having cried for the last 4k with mum running alongside begging me to get in the minibus which was driving about 6ft behind, holding up the traffic as far back as Leek. At the finish my dad (having finished miles before us) had managed to get medals for us before they were packed away. After that I spent the rest of my childhood avoiding sports at school and holding the family coats at weekend races. I never thought I could be a runner. Now I run 3 times a week and 'feel' like a runner. I can run 10 miles and feel fantastic afterwards. It's thanks to Sue Rushton for encouraging and supporting us beginners to start with, then the supportive feel of the club, the community spirit of parkrun and mostly the friendships which have developed in our little group that keep us all going. Michelle - I’ve never been a runner before in my life and didn't find it easy at all, but remembered a quote at the presentation evening that Ken (Sue's husband) said that “running is about being consistent and determined”. Those words are in my head and have pushed me to run. Running with our group and the camaraderie we have by encouraging each other makes it so much fun and achieving Stoke 10k is something I never thought I'd ever achieve. Now I know I can work towards a half marathon with the support of our group. I look forward to running every week and setting new targets and really enjoy my new found friendships. Indi - I have run for years but never managed more than a mile due to painful knees until I joined Potters Trotters. The course is perfect and really works and I am now running 6 miles without stopping. I really would like to thank Sue who trained us in our 10 week course and really helped me. Her expertise is amazing. She knew it was incorrect trainers causing the problem, now I run with absolutely no problems with my knees. I had 6 weeks off but came back to lots of support and encouragement, and soon built up distance and speed again. I run with such lovely women and still look forward to joining them each Tuesday and Thursday. Thank you to all the organisers of Potters Trotters, it is run brilliantly. It keeps me fit, I feel safe and it gets me out... even in the rain, (which is something I would never have done before). The target now is Potters ‘Arf… Lisa - I was asked by a friend to join the beginners group back in February and thought I’d take the plunge. Running for 5 minutes was a challenge, praying Sue would blow her whistle so we could walk. Now we're running 7 or more miles, running for over an hour without stopping - it's still hard to believe now how far I can run. Entering races and crossing the line at the end never felt such a buzz. Joining Potters Trotters is one of the best things I've done, not only for the running and keeping fit, but also for enabling me to meet a lot of lovely ladies who have been so friendly and supportive. |
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