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

jpwhittle

hi all, can you take me of the new year half please? ive been in a car crash and am far to sore to try running, happened on thursday and im still sore and stiff and theres no way ill get my distances up enough before then, im just focusing on recovering at the moment although its really annoying how quick you lose your tone when you arent running

becky_rtw

Awwwwww JP that is seriously rubbish

I'll get Rich to amend for you! Hope you feel better soon and dont forget to pop in and keep us updated on progress!

bank_of_slate

Eek, nasty JP.

What happened?
have you got bad whiplash?
...Linda xx

RichOneday_2

This is a pretty good summary of key points on how to progress from RealBuzz:



How to make a running performance breathrough

Take your training to a new level

Every runner dreams of making a breakthrough. It might be something such as breaking three hours for a marathon, or simply just being able to run for 20 minutes non-stop. Whatever your running goal, here's some tips to help you make that running breathrough and take your running up to a new level.


Running consistently
Runners talk about having a base, and this can be misleading. A running base is not just about clocking up the miles over a month or week, but is about clocking up a good base of miles consistently over a period of time. Just about every runner who is able to run consistently ends up breaking through to a new level.

Try and stay injury-free
Ok, no-one sets out to get injured but by staying injury-free allows you to run consistently. By running week-in-week-out will allow you to make a breakthrough, whatever your level of running.

Clock up the mileage
Mileage is an important factor in training. The key is getting the balance right so that you avoid injury, illness or overtraining. Longer runs help improve muscular endurance and aerobic capacity while shorter runs developing aerobic capacity and allow for recovery for the next long run. The long run should generally be around 50-100% longer than your regular run.

Include hills in your training
Hill training can be the key to a breakthrough. The physical effort of hill running strengthens the legs and improves your aerobic capacity. Useful hill sessions include non-stop runs of one to two hours over hilly terrain, uphill runs of 15-30 minutes non-stop uphill, and hill repetition sessions such as 4-6 x 5 minutes at approx 10km effort with jog back down to recover between repetitions.

Improve your anerobic threshold
Olympic Marathoner and exercise physiologist, Peter Pfitzinger, considers that “AT” is the single biggest determinant in running potential for endurance athletes. AT is your maximum aerobic ability, and this determines how long you can run at race pace for and how fast you can run before going anaerobic.
You should work on AT pretty much all year round. The key is controlling the effort, which should be somewhere between your 10km and half marathon pace.
Useful AT sessions are 30 minute runs at half marathon pace or sessions such as 4-6 x 1,500m at 10 seconds per kilometre slower than 10km pace with 2 minute recovery between repetitions.

Improve your running biomechanics
Increasing your basic form and flexibility can lead to an increase stride length and stride turn over. In theory, a 2cm increase in stride length and 1/10th/sec improvement in leg turnover can mean savings of approximately 45-60 seconds over 10km. If nothing else, improving biomechanics will help make you a more efficient runner.
Improving biomechanics involves improvements in flexibility, form, basic speed and core strength. Try a circuit training session that includes form drills, fast relaxed striding, and body weight exercises to improve abdominal, back and glute strength.



Recovery and rest is key
Running can be hard on the body, so the body must be allowed a break from the stress it is under to allow it to recover. Continual stress will eventually lead to injury or illness. The body adapts to handle the stresses of running, but it is unable to adapt if it is being placed under stress every day.
The secret for runners is knowing when your body needs rest. Traditionally runners have planned easier days after hard days and maybe even a few days off here and there.

Lifestyle choices
Part of the recovery picture is the lifestyle you lead. If you are struggling with your career or home life, then your running will struggle too. Try and alter your running to suit your lifestyle. You need to find the level of training where you can function effectively in all facets of life. Reducing your running according to the relative level of everyday stresses can actually result in better racing performance.

Periodisation including all methods of training in the right place
Everything you have read above is a useful tool in the search for a breakthrough. But even more useful is knowing when to use them. For years people have considered that Lydiard training is about huge miles to build endurance, when in fact Lydiard himself will say that his tried and true method is a system that includes all methods of training in the right place. The key is to think like a baby. We all start life crawling before we can walk, walking before we can run and running slow before we run fast. If along the way they get tired or sore, kids just take a break before trying again.
The sport of running is just an extension of that. Slower, easier running tones muscles and builds aerobic power for the harder, faster running needed to run fast races. Along the way you have to allow your body to get used to what it is doing by scheduling regular recovery both in the short term and long term.

Pushing a bit harder to improve your running
To ensure continual improvement you have to continually give the body new things to adapt to. The same training which produced a breakthrough this year, may not do the same if you employ it again next year. To keep improving, you need to put a bit more into your training every year.
The best way to do this is to consider the weaknesses in your running and place a bit more emphasis on developing them. That might mean putting a bit more into that month of hill training. Or it could mean opting to run six days a week rather than five. It might be increasing the lenght of your long run, or doing two long runs a week instead of one.
Whatever your running goal, the key to making a breakthrough is about pushing the body that bit harder, but doing it in a manner that will not lead to injury or amount to overtraining.

jpwhittle

bank_of_slate wrote: »

Eek, nasty JP.

What happened?
have you got bad whiplash?
...Linda xx

i was stopped at a roundabout and someone didnt bother to stop so went into the back of me, ive got whiplash soft tissue damage, bruised ribs and neck and sprained.
ill be ok just very sore right now, and i dont want to rush going back out only to do more damage, so im going to have to rest for a while unfortunatly,

RichOneday_2

Sorry to hear that, JP - looks like a nice long rest is in order.

Dont underplay the injuries when it comes to the claim though!

Alias_Omega

Really struggled to knock out 3miles this afternoon, didnt have my running legs either, was back to last years fast jog pace.

I still have a belly, and the partial man-boobs are still there... (they returned in the past 2 weeks)

Must stop eating & run more..

jpwhittle

lol i didnt think i was underplaying them anyway im in so much pain, thank god for seatbelts though it might have hurt but at least its all bruising lol

k_bagpuss

I'm having a night off running after last night (the wine is chilling in the fridge - it's been a stressful day! :mad:) Bloomin work!:mad:

I'm debating what to do tomorrow. The coach from the running club asked if I'd be going on Thursday and I said yes. Since found out they are doing sand dune hill runs? (I think that translates to running up the steep sides at Whitley Bay beach and I found the beach running on Tuesday quite hard on my knees (my left knee does twinge sometimes) but I don't want him to think I'm just not going back because I'm going to go again next Tuesday. Or do I go and give it a try?

Ukevas

Just get your shoes on and get out there KB.

Lets see some of that Northern grit