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Why the first 10 minutes of your run can be the worst

10/6/2020

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Enjoying the early stage of a run
Enjoying the early stage of a run
Ask anyone what the worse bit of their run is and chances are they will say the first 10 minutes or so.  We all know it. That feeling of having your worst enemy on your shoulder, cruelly whispering ‘you can’t do this’: your breathing is all over the place and you wonder if indeed you did lace into concrete shoes instead of trainers. Whilst we might not get as far as loving it, there are lots of things we can do to make it better.
 
Why does it happen:
 
Basically, all those physical and mental responses we get early on in any run, are our body’s way of saying, ‘what the hell are you asking me to do! You have got to be joking! when you ask it to go from ‘I’m very happy just existing’ to running.   To use the analogy of the car, you are asking your body to go from cold start, it’s not been used for a while, to 5th gear and speeding along the motorway without making any gear changes. 
 
A little bit of very simplified background…. (feel free to skip this and go straight to ‘what to do’)
 
Our bodies are fuelled by various different energy systems, some which require oxygen (aerobic) and others that don’t (anaerobic) and whilst they operate in parallel, each is suited to a particular intensity of effort. At the very top of the spectrum is the ‘Usain Bolt’ intensity, fuelled by a system which only lasts for around 10 seconds. It is no coincidence that the 100 m record is around this time. When it runs out, sprinters are relying on slowing down the least, rather than running faster. Very few of us will ever take part in a 100m sprint but this same energy system is present when we set off on those first few steps of a run, in fact when we go from resting to any activity. When this ‘B of the Bang’ source diminishes we switch to an energy system which uses stored glucose/glycogen but still doesn’t need oxygen and lasts for around 60 – 120 seconds. A by product of this is lactic acid: the stuff which makes our legs feel heavy, gives us shortness of breath (recognise any of these?). Beyond this we are left with the work horse, the aerobic energy system, which uses oxygen, carbohydrates, fats and proteins to create energy and if nurtured can go on indefinitely. So when we set off on that run our bodies use up the first 2 sources of energy in the first few minutes and then are left rapidly adjusting to use the 3rd. Pretty clever really. What we need to do is learn how to ease the transition.
'Sprint' energy runs out after 10 seconds
Aerobic, long term energy is what we use if running over 2 minutes steadily.
What can you do to make it better
 
WARM UP Getting your body and head ready for running is not a bolt on, nice to have. It does what it says on the tin and gets our heart, muscles and lungs ready and prepped for running. Going back to the energy systems, warming up means we have already acclimatised the body to needing more oxygen and so it doesn’t spend the first few minutes bringing in huge lungs fulls and feeling generally pants. The warmer your joints and muscles are before your start the less effort and therefore the less energy, oxygen they need when you get going running. 
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A warm up needs to be dynamic, full of movement and match the sort of exercise you are planning. A slow steady run equals a steady warm up whereas fast running needs some spurts of faster running in the warm up. Static stretching before a run is counter-productive as it makes muscles lengthen and not primed to run. A warm up also needs to be appropriate to you and the conditions. Some people take longer to warm up than others and you almost certainly need a longer warm up in colder weather. Warming up is turning on the engine and going through the gears. ​
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Examples of warm ups: (min 5 mins)

​- Brisk walk 
  • - Skipping, hopscotch, jogging on the spot, high knees, grapevine
  • - Some squats, lunges, rotating your leg from the hip in and out, reaching down to touch the floor with alternative hands.
  • - Arm rotations – think front crawl or arm pumps back and forth. Running is a whole body exercise and so the whole body needs warming up. ​​

Try different things and see what works for you. Many of us can feel a bit self conscious doing a warm up before a run and so use walking briskly away from people as part of it and then add in more.   You need to be noticing your breathing and heart rate rise for it be an effective. 
 
Not only do these things get you ready to run, they also are a simple way of adding in strength, mobility, balance work which will help your running long term. 
PS you are less likely to get a stitch too.
 
START OFF SLOW Even with a good warm up it pays to start off at a slower pace and work up to the effort you want to be putting in for the majority of the run. And I use the term ‘effort’ deliberately, as using the less techy RPE (Rate of Perceived Effort) to gauge your run is far more effective and easier than heart rate or pace. Aim for a ‘chatty’ kind of running: you can pretty much hold a conversation rather than feeling really out of breath. If 1 is sitting down watching TV and 10 is maximum effort, you feel sick, then aim for around 4-6. Even though it may feel super slow, this level of effort produces the best results in terms of your overall fitness. You will speed up as you get fitter but your effort levels will feel the same. It is very common for runners and in particular new runners to start off too fast and then come unstuck.
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Use RPE to gauge how much effort you are putting in and adjust if need be

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​DISTRACTION
 Listen to music, podcast and give your brain something else to tune into for the first few km or minutes. Alternatively run somewhere that keeps your eyes and brain occupied. 

FUEL Make sure you eat and drink regularly during the week. Those 10 minutes are a lot worse when you are dehydrated.
 

BREATHE Sounds obvious but take notice of your breathing. If it is short and shallow, try and focus on a calm, controlled out breathe and the in will follow. The more oxygen you take in the quicker the energy systems adapt. If after a few minutes you can't get it under control, then you are going too fast, slow down. 

You can do all these things but there will be times when the first 10 minutes really suck and so there is something about training your brain to tough it out and ignore the 'Stop!' voice in your head. Telling yourself that you know what is going on and that it will get better is a simple but useful technique. Kind of a, 'I have been here before and I have overcome it' type conversation with yourself. But equally importantly is listening to your body, stopping running and saving it for another day.

So whilst you may never learn to love the first 10 minutes, there is plenty you can do to make the most of them.
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Run Surrey Hills Winter Newsletter 2020

6/2/2020

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Winter has waved it's magic or shall I say mud and the trails are providing some great adventures in puddle jumping, mornings blanketed with low fog and fresh fresh air in abundance. And I have even been seen out in trousers! Whilst many of us reach for the duvet, winter is a great time to get out running whether it be for the first time ever or as part of your regular training plan. Time spent running at a 'chatty' pace is a good way of building a strong foundation for the months and events ahead. I am adding a lot more guided runs for 2020 and so read on to find out more. 

Monthly Night Runs take place on a Tuesday each month (except August) at 7:30pm. Watch the seasons and the light change over the year. 
If you would like to improve your trail running technique, learn how to tackle those hills and practise your running efficiency, come along to this half day session, Sunday 9th Feb - 12:30 - 16:30. Includes technique sessions, a social run and plenty of tea and cake.
If you needed an excuse to meet up with others, clear your head, breathe in fresh air and appreciate the beautiful outdoors this is it. Weekly Thursday runs from different start points around the Surrey Hills - Holmbury, Leith, Pitch, Abinger, St Marthas. Guided group run.
Sunday Socials runs will take place every Sunday at 8am from different locations across the Surrey Hills (Holmbury, Peaslake, Ranmore, St Marthas, Leith and more). Generally short (1 hour) and sometimes long (2 hours). Guided group run.

There is no such thing as bad weather....
It's very easy to look out of the window at the driving rain or frosty grass and put off that run for another day. Yet, I don't know anyone who has come back from a wet and windy run and not felt epic. So get the right kit and be bold in the cold. 

Run Surrey Hills supported Anna McNuff to run barefoot across Britain
Yes that's right. Barefoot. Anna did and I didn't! Needing a guide to navigate the Surrey Hills, I helped Anna find her way from Dorking to Kingston. Turns out there is definitely a hierarchy of preference when it comes to running barefoot. Stones (much of the Downs - eek) bad, grass ok, mud great, tarmac fabulous ! Take a look at the photo to see how much I was enjoying the latter!

Use code WERUNTRAIL for FREE tickets to The National Running Show 25th & 26th Jan 2020.

If you love trail and I know you do! I will be hosting the Trail Zone  at the National Running Show 2020 as part of the trail community I founded, We Run Trail.  We have a whole host of things to do including some great Trail Chats from Emma Gould, GB Mountain Runner, Chris Nicholson, wheelchair trail racer and Claire Maxted of Wild Ginger Running and more.  Come along, talk all things trail and catch up with friends. Get in touch if you could VOLUNTEER to be on the trail zone and share your trail enthusiasm.
 k runs
If you have a trail running adventure or goal in mind or indeed you fancy joining me in wearing a wetsuit in the woods get in touch for a chat : )
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Whether your mojo like an energetic puppy dog or is sulking behind a bush - learn how to take the lead

4/2/2019

1 Comment

 
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Motivation can be a fickle thing. Just when you think you have become firm friends; you have introduced it to your family, shared your last chocolate with it, ‘poof’, up it goes and vanishes and you are left wondering what you did wrong. When the nights are long, the days cold and the reality of getting out to exercise hits, that New Year’s resolution to run a marathon (add in your own crazy goal here) can feel as realistic as a trip to the moon. So if your ‘mojo’ has gone walk here’s how to bring it to heel again. 


Imagine eating an elephant in one go! Crazy but that’s what many of us do. We fixate on the end; the big, all singing, all dancing, glorious goal. If you want to have a better chance of staying on track and motivated, break your challenge down into bitesize chunks for each day, week, month. For example, if you are solely focused on running 26.2 miles, there is a chance you may overlook food, kit, strength, mental preparation which are just as important. Not only does breaking down your goal mean you are less likely to choke it means your plan can be a lot more agile too - you can notice if you are smashing it or not and make changes.


Be realistic. I love a goal that makes you squirm but if a plan means training 12 hours a week when there is no way you make that time around family, work commitments then you are heading for disappointment. Don’t give up, just change how you get there. The more personal a training plan the more you feel you own it and the more motivated you are.


Celebrate success. Every time you meet a goal no matter how simple it is, bottle that success and save it for a rainy day. When your motivation is waning, take a sniff and remind yourself what you have achieved and that you can do it. 


See the bigger picture. I often see people whose response to falling motivation is to push themselves harder to do more with the result that they get more tired, less inspired and on. Stop and look up. A drop in energy is often our body’s way of signalling time out, a change is needed. Are we getting enough sleep, food, recovery, variety and do we still buy in to the original goal? 


Seek out people who make you feel good about yourself and encourage you in your goals - maybe friends or a coach. Ignore the people who say you can’t do it. It is easy to mock. It takes courage to do something that slightly scares you.  Likewise become a supporter of others. Positivity breeds positivity breeds success. 


Feed your mojo! Whilst we humans love a routine we thrive on variety and fun. It makes our brains happier and therefore more motivated. Make times for when you can explore different areas, meet friends and exercise, try new sports or simply be spontaneous.


Reign it in! Often our motivation at the start is like a new puppy wanting to hurtle on at full speed, ears flapping wildly only to have to flop on to the sofa exhausted. Remember it is a long game you are playing and so keep some of your enthusiasm in the tank for when you need it. 


So whether your mojo is straining at it’s lead or sulking behind a bush, take time to get to know what makes it tick and you will be well on your way to crossing that line.

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All I want for Christmas is....a run !

25/12/2018

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running, trail
Christmas conjures up all sorts of delicious smells for me; roast potatoes crisping in the oven, that strangely appealing odour of crackers just pulled, the sweet smell of warm mince pies and even the slightly dubious ones (Granny!).  But my favourite by miles, is the smell of salty, hot bacon wafting through cold fresh air as my husband and I reach the top of Leith Hill, the high point of our Christmas Day run. Add in the eye expanding view over the beautiful Surrey and Sussex countryside and there is no better place to be.

Escaping the chaos of our packed household on Christmas Day is a custom I have long bought into. Quite frankly all the fuss surrounding what is essentially in my mind an oversized roast dinner and the often conflicting ‘traditions’ imposed by visiting relatives can get all too much. Putting on my familiar running gear and if I’m lucky a new pair of Christmas socks and heading out that door whatever the weather, is my time. The best present I can give to myself (and I didn’t have to wrap it). My family have long accepted that this isn’t some sort of selfish lunacy (sometimes it is) but that it’s a drug free form of medication. I love leaving the warmth of the house and feeling my body adjust to the change in temperature and I love the fact that with a house full of people, these 60 minutes or so may be the only time my husband and I get to chat freely without the demands for batteries, hot water or frowns from parents in law about why our children are still in their pyjamas. Inevitably we bump into friends and exchange christmas wishes, laugh at our respective dogs playing chase and because we are British, comment on the weather. And it is that simplicity and giving my girls big hugs with cold hands on our return that makes my day. 

​And that smell of bacon? - well that is a tradition I am aspiring to and so come this Christmas, I will be heading out with my tiny MSR pocket rocket stove and a packet of bacon in my pack. So if you are out in the Surrey Hills and smell a hint of bacon on the wind, you know where to find us. We will pack extra. 

Happy Holidays
Jude
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10 Ways to keep your running mojo warm this winter

14/12/2018

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We all know that feeling when we are in love with running. We can’t wait to get through our daily routines to put on our trainers and hop, skip and jump out of the door onto the trails. Every run is a joy, we are focused and we are alive. Then suddenly, just as if we have lost our favourite run top, we lose our run mojo. It is as if our previously elastic legs are encased in concrete and we become expert at excusing away our lack of running. Something that we are all familiar with, especially during the winter as the nights draw in, rain hurls itself against the winter and the Christmas chocolates are already out. So if you are in need of a little run’spiration - why not try some of the following ....

 - Inspire someone else - take them running with you, show them a new route, enthuse them over a cuppa or a beer. Giving back to the sport you enjoy is enormously rewarding and can remind you why you do it.

 - Run for adventure, exploring rather than because you ‘have’ to. The day running becomes a task is the day enthusiasm starts to wane. Go run in a new area, find something on a map and go look for it or play the ‘ooo let’s go that way’ game. Nothing like something new to get your brain and legs whirring.

 - Reverse your route. Simple and ridiculously effective.

 - Treat yourself to a new bit of running kit and take it for a run. Whether it is a brand spanking new pair of trainers or a bobble hat from the charity shop it can give you a spring in your step. It’s kit after all!

 - Join a running group/club. Nothing like some friendly banter and maybe a bit of challenge to break you out of your run hum drum.

 - Follow runners on social media and see what daft things they are up to. 

 - Got the fancy watch? Download a GPX route from Strava and follow it.

 - Book a coaching session - winter is a great time to work on your running technique, getting stronger and planning your year ahead. Let us coaches enthuse and motivate you.

 - Sign up for an event. You know that one that slightly scares you or loads of your mates are doing.

 And finally...

 - Take a break. Relax, do something different. Wave goodbye to the culture of the more miles the better. Absence not only makes the heart grow fonder, time off running gives our amazing bodies time to recover and grow stronger.

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When it comes to choosing your first Swimrun ever... choose a really hard one ?!?

11/10/2018

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PictureDoing a half marathon in our wetsuits!
We are still discussing (arguing) about whose idea it was to do the Breca Buttermere Swimrun. When we were blowing out of our backsides training on the North Downs, it was all my idea. When basking in the glory of surviving all that The Lakes had to throw at us (nothing short of apocalyptic), it was all Andy's. Anyhow, turns out we were inspired and it was the best adventure ever. 
The sum is greater than the parts when it comes to a Swimrun team.  Andy is tall, a seriously fast swimmer and pretty quick on land too. I am 5ft 4” on a good day, learnt to swim 8 years ago and steady eddy is my middle name. What do I bring to the party? I never give up. 
Oh and I am the team nerd. There is nothing I like better than a good training plan and sticking to it. There is nothing Andy likes more than denial. The first few weeks of ‘training’ went a bit like this, 

A - “We are well fit, we don't need to do brickwork (when you stick chunks of swim and run training together). It can't be harder than the 24hr swim!”

Ok, so he had a point. In May 2015, we had both completed solo 24 mile, 24 hour swims at Guildford Lido. The toughest thing I have done both mentally and physically and I have birthed three babies. BUT an endurance race of 38km fell running and 6k swimming as a team. This was a different game. Denial wasn't going to cut it. So I played dirty. I played to his ego. (Round 1)

J - “Lets do the G3,10k race (a notorious local trail event) in January!”
A - “Great idea.”

A month later,

J - “Oo we could do our swim session and then go do the race?”
A - “Great idea.”

A week before the trail race,

J - “I thought we could run back from the event. That would make it a half marathon.....”
A - “Alright then.”
J -  [trap sprung]

So we did the swim, slid around the legendary G3 route, ankle deep in mud and then started off for home. 5k in and Andy went quiet, very quiet, oh and green.  This is never a good sign from someone who won't stop talking to breath. 

A - “Your right - we need a training plan.”
J - [Got ya!] “Yes.”

There is no missing someone who is training for swimrun. How many times do you see two people running down your local high street wearing wetsuits, swim hats and googles, not to mention a red floaty thing between the legs? Thankfully not often. Not even in Dorking. At Thorpe Lake we were often asked if we had forgotten to take our trainers off. 

One of the great things about swimrun is that the gear is still developing and for that first race, I worked out what people were wearing and what kit they were using from the few race photos available on line. I even watched a YouTube clip on how to make holes in my pull buoy! If teams at the Otillo World Championships used a tow line, then it was good enough for me. Cue a quick trip to B&Q for elastic, electrical tape and very pretty karabiners. Andy wasn’t so sure.

J - “Lets use the tow rope.”
A - “No we don't need it. We are fast enough. We will be fine.”

Time to play to the ego. (Round 2)

J - “Just humour me - let's have a go with the tow rope. I just want to know what it's like. We don't need to use it.”
A - “Alright (yawn). We don't need it.”

Following a swim using the tow line,

A - “OMG that's brilliant - it works really well.”
J - [rolling of eyes] - ‘I know.”

The day of Breca Buttermere dawned full of mist and drizzle. Perfect Lakes weather. We knew we had a big day ahead and that it could be ALL day.
Despite assuring me he was a Scout and did geography at A level (he is great with crayons), it was clear that under know no circumstances was Andy going to carry the map. This is a man who asked me on arriving into Buttermere if it was seawater!!! No I said, head in hands weeping. So I take full responsibility and apologise to the four teams we led astray as we ran right past the 'Swim In' sign for the first swim. Thank goodness it wasn't salty....
The second swim stage was 1k in choppy, windy, rainy conditions. Think swimming in a washing machine. I was being swept from side to side and often my stroke was out of the water the chop was so much. But I trusted Andy and would not look up until the murky bottom came into view. It did but Andy scrambling around trying to gain purchase with paddled hands came with it. Something wasn't right. I stood up. We were still in the middle of the lake. Flash back to the safety briefing. Something about submerged islands. Andy seemed perplexed at finding himself aground, more interested the hole in his wetsuit backside. What was he doing,I thought, naming the island?? He looked at me. I looked at him and shouted, “Swim! Again!” in the calmest voice I could muster. And off we went.
Honister Pass. What can I say. Brutal and magnificent. Over 1000m of running uphill with hail, gusting winds and in the cloud and the setting for my darkest hour. We had done all the training, we had sorted the food, we had done crazy things before but still it got me on the day. An hour into the climb my head was numb, blank, empty. This wasn't mindfulness; this was staring at the abyss. I couldn't see a way out but I knew I needed help. It took me 30 minutes to get over my pride and ask Andy to help pull me along. But soon as he did, the lights went back on and hope was restored. The top of Honister was awash with weather and we quickly realised that any false move over the ragged loose rocks as we hurtled along would mean a very slow, cold and potentially dangerous exit. We donned our wooly hats (aka swim hats) and laughed out loud at the sheer madness of it all. 
Now I don't know what it is with blokes and not being able to wee in wetsuits but really after six hours, you must need a wee. I think Andy’s decision to lose his wee virginity on the top of Honister Pass was more to do with trying to cheer me up and not the fact that his kidneys were screaming 'let it go' at him. I'm sure most teams overriding memory of that stage of the race was the jaw dropping views or extreme weather. Not mine. Mine was realising I couldn't hear the pitter patter of his gigantic feet and turning to see him atop a boulder, legs astride and pulling the groin of his wetsuit down with an enormous grin on his face. Only topped, seconds later through the howling wind, hearing him scream “Ahhhhh I've got chafe and it’s (the wee) in my shoes!” “Congratulations”, I said. “Now get on with it.”
We arrived back many hours later, battered, bruised and triumphant, to the sight of Ben from Breca handing us a pint of beer. There is nothing so addictive as those endorphins cartwheeling through your body when you overcome an almighty challenge to make you want to do it again. What a race, what a swimrun. And so a passion was born. 


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I don’t live near trail! What can I do on my regular run to improve my off road running

1/5/2018

2 Comments

 
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I know how lucky I am to have such a trail running paradise quite literally on my backdoor step. But how can you get better at running offroad if distance, work, family mean you can’t get out to the trails as often as you would like?
 
Take a few moments to think about the last time you ran offroad…..
 
Chances are compared to running on road, your whole body had to constantly adapt to an ever changing surface, your brain had to work harder to be alert for different routes or indeed roots! Chances are you didn’t run in a straight line, you probably jumped over puddles, maybe climbed over a style, found your feet stuck in mud or puffed your way up a hill. Getting the picture. If you want to get better at running trail without running trail, you need to add variety and challenge. Here are a few ideas to shake up your training and get trail ready:
  • Play ‘don’t step on the lines’ as you run along a pavement. It will make you move your feet quicker, forces you to change direction spontaneously and  vary stride length.
  • Chuck in some hopscotch – remember this from school. Brilliant for improving single leg stability and mimicking finding your way through a rocky path. 
  • Find part of the run where you can dart left and right. Perhaps use lampposts etc as markers. Great for challenging your trunk stability.
  • Pretend a certain stretch of your run is covered in short grass, long grass, flooded with water (think Baywatch lifeguard going in for a rescue). Great for practising and strengthening that knee lift.
  • Jump! Jump both feet forwards using your arms and make sure you ‘stick’ the landing. So have your knees bent, feet about hip width apart and be upright in your body. Easy? – try it off low walls or benches. Great for mimicking the forces experienced when running downhill. 
  • Regularly run new routes. Keeps your brain active and your body alert as you have to find your way and you come across new challenges.
  • Most of us have heard of ‘fartlek’ training, where you alternate your pace from slow through to sprint. Great for mimicking the gear changes we take up and down hills or through mud, sand. 
  • Find a hill and run it, repeat.
 
Could this mean you get a few funny looks when you are next out on the streets? (all relative – I wear a wetsuit when training for swimrun!) Well yes maybe, but you will be safe in the knowledge that you have added some fun and challenge to your running and you will be one hopscotch nearer to being trail ready.




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The Alphabet of Running ......F is for Feet

9/3/2018

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When was the last time you had a good look at those amazing feet of yours. For some of us we have probably checked the tyres on our car more often. And just like for tyres, we probably only look when it is too late. SO the next time you peel off your sweaty socks take a good long look.
  • Check out your nails - too short or too long and you could be in for trouble. 
  • Make sure your trainers and other shoes fit - blisters got walking to work could ruin your weekly run. Replace trainers regularly.
  • Wear good quality socks which fit and are right for your sort of running. Long socks keep you warm in winter and stop legs getting scratched while short socks keep you cool. Experiment. 
  • Keep fungus at bay by keeping your feet clean and as dry as you can. Sitting around in wet trainers for hours after a run probably best avoided. 
  • Give those feet a workout - walk around bare foot, roll your foot on a tennis ball (ahhhh lovely - try it) to get blood flowing and ease muscles. 

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Why run Trail?

23/2/2018

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I am unashamedly a champion of trail running. Ok so its convenient, the trails are on my doorstep but there are many reasons why it is worth going on a little trail adventure every now and then.
Every run is different.
Even if you run the same route time and time again, the seasons change, the weather changes and the trail changes. With trail there is sunshine to feel on your skin, wind to blow you along, puddles to jump over, stones to kick, logs to balance on, different smells, wildlife to admire and not to mention trees you wish you could recognise and a good dose of mud and sweat. 
All these things make running trail an adventure, motivating, sensory and all this makes time fly faster, making us more likely to stick at it.
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Trail makes us better runners
All that wonderful variety makes us fitter, stronger, burn more calories and improve our co-ordination. Run on trail regularly and you will see your road PB's improve. Running on trail means less impact on those amazing feet of ours and so compared to running on road we are less likely to suffer from injuries. GB coaches recommend elite marathon runners train on trail so if it's good enough for them it must be good enough for the rest of us
The feel good factor
Any sort of running is a great way to stay fit but there is increasing research to show that running on trail is great for your mental health. It seems that exercising in wilder places can increase our energy levels, feelings of positivity and reduce anxiety and depression. 

There is a whole world out there waiting to be explored
Running = freedom. When you trail run there is nowhere off limits - follow new trails, go cross country, uncover history, discover new places and if sometimes you get lost well thats good for your brain too.
Shhhhh I am running
Peace and quiet, empty trails and only the hum of birds will disturb you while you are out on the trail... and relax.
What a crazy run that was!
Sometimes you question your sanity for going out in a howling gale, running or more like crawling up that last rocky hill and coming home with stinging legs from nettles and wiping mud from your ears. But what a heroic story for your friends. Only trail running provides this kind of free fun

I could go on but why don't you get in touch and we can tick some of them off together

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The Alphabet of Running.....C is for Chocolate Milk

20/11/2017

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    All round lover of wild running and wild swimming. UK Athletics Fell/Trail Running Coach, SwimRun Coach and Personal Trainer in the Surrey Hills

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