DFW running club mark 3!! ALL ARE WELCOME!!

becky_rtw

Dont worry there's no humiliation in coming last - its only 60ish people and no one will know anyway (all too busy worrying about their own race I promise)

I dont think you'll be last anyway so its even less to worry about!!!

jjwhittle1981

Morning all, not been doing anything last week or this due to having an op last week.
Theres been some really good running going on. Hopefully getting back out towards the end of the week depending on how i feel.

bj dont worry about coming last, because at least you turned up and had a go, there are plenty of people who wouldnt even think about getting off the couch or even out of the gym to go and have a free race. Hope you have a good race.

becks glad to see your getting back to full fitness, youll be smashing the parkrun records soon enough.

bj-sailaway

OK, I've registered with Park Run, and put Roundshaw as my 'home' race. But I can't find anywhere to say I'll be turning up on Saturday, is that OK? Or do I have to 'register' for the specific date somewhere?

RichOneday_2

bj-sailaway wrote: »

OK, I've registered with Park Run, and put Roundshaw as my 'home' race. But I can't find anywhere to say I'll be turning up on Saturday, is that OK? Or do I have to 'register' for the specific date somewhere?

No need for anything else!

Once you've registered you can turn up at any of the races at 9:00 on Saturday, no need to tell anyone. The only time you tell anyone you've run in an event is at the finish when they register your finishing position.

becky_rtw

Nope you just turn up

Thats the best bit about parkrun - once you are registered you can go to any of them on any Saturday and run it without letting anyone know and then get a nice recorded time and sometimes some handy photos

Say hi to me and Rich please - you wont miss us - curly haired me and the silver fox

Alias_Omega

Ok, ive made the call, ive bought some cold weather running stuff..

Ive gone with.. (not the most man-ly sports wear)

Tracksters - £9.99 from eBay




Nice Ron Hill running top - £8.50 from eBay (had a best offer of £8.50 accepted)




All plus P&P which isnt that steep..



Those night time runs shall see me more visable as i take on the cycle lanes / routes more and more.

bj-sailaway

How do you insert a pic to a message?

becky_rtw

You need to have a url of the image (try photobucket for image hosting) then click the image icon (the mountains and sun) and paste the url into it

Nice threads alias

RichOneday_2

The health effects of running on the body

How and why your body changes when you start running

Whether you believe running is an art or a science, having an insight into how a run can affect your body can make those tough running sessions seem a little more manageable. Here's our guide to the positive health and fitness effects running has on the body.


How running improves the body's blood supply
Imagine you are just setting off for a run. Your heart rate (the number of times it beats per minute) and stroke volume (the amount of blood pumped out by your heart per beat) both increase, in order to feed the working muscles with lots of oxygen. Oxygen is transported in the blood – and the amount of oxygen-rich blood that flows out of the heart every minute is called your cardiac output (CO). An increased CO is one of the most important changes that will take place as a result of your training.


Why? Because being able to pump out more blood per minute means the heart doesn’t have to beat so many times as it once did in order to deliver the same amount of oxygen. That’s also why your resting heart rate drops as you get fitter. To put it in practical terms, if running a nine-minute mile took your heart rate up to 160bpm before, after a few weeks of regular training, that same pace might only elevate it to, say, 140bpm. You’ll only get your heart rate back up to 160bpm if you run faster. But the great thing is, it won’t feel any harder, as your fitness level has gone up a notch.


The oxygen-rich blood travels through a vast network of tiny capillaries, which are delicate enough to allow the exchange of gases, nutrients and waste products. Once it arrives at the muscles, they pick up the oxygen, offload some carbon dioxide and it makes its way back to the heart. But the muscle cells don’t take all the oxygen that the blood is carrying. In fact, your muscle cells’ capacity to extract oxygen from blood is one of the critical factors in your running performance. And the good news is that regular running actually increases your oxygen extraction capabilities, by triggering the growth of more capillaries in the muscle, creating a larger surface area for oxygen to be absorbed through. The average non-runner has 3-4 capillaries per muscle fiber while a well-trained runner might have 5-7 per fiber.


The maximum rate at which oxygen can be extracted from the air and used by the muscle is that mysterious VO 2 max you often hear runners talk about. It is partly determined by your sex (women have a lower VO 2 max than men at all levels) genetics and age, but it will almost certainly increase as you get into the swing of regular running. As a general example, a sedentary woman may have a VO 2 max of 35 ml/kg/min while a highly trained man may be closer to 60 ml/kg/min.

How running builds muscle strength
But what’s the big deal about all this oxygen, anyway? Well, when enough oxygen is flowing through the bloodstream to meet energy needs, the ‘powerhouses’ of the muscle cells, (the mitochondria), are able to use it to produce energy from the breakdown of a special substance called adenosine triphosphate (ATP). Since the body can only store enough ATP to last for approximately two seconds, it has to be continually broken down in order to sustain any form of activity. But when there isn’t enough oxygen coming through to meet demand, the muscle cells have to make ATP without oxygen, or anaerobically.


This is far less efficient when it comes to an endurance activity such as running, as it results in the accumulation of lactic acid in the muscles. The lactic acid is removed, but if it is produced at a faster rate than it can be taken away, you cross what is known as the ‘lactate threshold’. Physiologically, the lactate threshold is the last point at which lactate is being removed as fast as it is being produced. It’s that feeling when your legs are like concrete, your stomach is churning and your inner voice is screaming ‘STOP!’


Although this point is reached all too soon when you’re a novice runner, your aerobic capacity will soon improve, pushing up the threshold point (closer to your VO 2 max) and allowing you to work at higher intensities without it feeling so tough, and without the negative effects of anaerobic metabolism interfering with your performance.


A number of factors play a part in this change. Firstly, as you become fitter, the number and size of mitochondria increases to cope with the higher demand for energy production.


Like any muscle, the heart – when faced with all that extra work – gets stronger (the left side of the heart, which pumps blood out, can actually get bigger) - and believe it or not, the amount of blood in your body also increases, particularly the volume of red blood cells, which act as the oxygen ‘courier’.


Another bonus of regular aerobic training is that it teaches the body to use fat as its energy source, instead of carbohydrate. Sounds good? It is, and not just because utilizing fat means you’ll have less of it clinging to your thighs and tummy (not to mention your heart) but also because it allows precious glycogen, the body’s stored form of carbohydrate, to be ‘spared’ or saved. Since we can only store a limited amount of glycogen in the body, it’s a good thing to hang on to it where possible, and use fat, which is usually available in unlimited supply! Incidentally, as you improve as a runner, the amount of glycogen you can store will also increase substantially.


So there you have it. I think you’ll agree that you don’t need to be a scientist to appreciate the host of positive changes that take place when you become a real runner…

becky_rtw

Ummmm dont shout but lunarglides - ooooo drools after reviews on RW forum

Might go try some on Friday after work :rotfl::rotfl::rotfl: