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:
We are Potters Trotters.
We love running. We love running outside. We love running together. It helps our physical health and mental wellbeing. It keeps us connected. It helps us manage our stresses. But at the moment, we need to look for some alternatives to our usual exercise routines so we can follow guidance on social distancing and self-isolation in relation to Covid-19. We need to #stayathome where possible. We need to help everyone #staysafe. It's one of the simple things we can do to show our support for health care and other professionals all tacking this at the frontline and help slow the spread. So let's get creative. Let's find and share different ways we can exercise from home. There are so many different options. It might be a YouTube yoga session - here's one I tried yesterday from Fitness Blender It might be a circuit session around your garden or kitchen - why not get your family involved in designing it? It might be some skipping - a few of you are already following this challenge. It might be something you can do sitting down - this one looks like it would be tough but fun It might from a TV programme, video or website - there are some great 10 minute workouts from the NHS here It might be something put together as part of your running training - here's our Potters Trotters strength plan It might be a computer game - anyone up for some WiiFit tennis? It might be a something completely out of the ordinary - why not learn to Salsa with Oti Mabuse? It might be some long neglected exercise equipment from the garage - perhaps some step aerobics? Let's find ways to encourage each other. Post a photo, add comments below, share your stories and if you are brave enough, invite us all to join in using Facebook live on our Potters Trotters Group Page. Wear your Potters Trotters kit if you can. If you have any other ideas for how we can continue to exercise and connect virtually, please do let us know. Share the challenge with family and friends and let's help them stay active at home too. Until we can go running together again. And then we will have a party! With lots of love Potters Trotters 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:
Enjoy the summer! Sources:
Thanks to Charlotte Bailey for finding the source material on which this is based. Jantastic is about setting personal fitness goals and sticking to them. Jantastic is for everyone, whether first time exercisers looking to get started, regular performers after a kickstart or experienced athletes chasing a personal best. Whatever your aspirations or ability jantastic works for you. 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).
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:
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.
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. |
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