Week 3 Newsletter

You are stepping it up!

Settle in

You are all doing so well and you are learning how to get the most out of the track sessions, they are so valuable for your run fitness and mental development as a runner, so keep it up!

A reminder about the Strength/Repeats session - you are working hard so a reminder to really focus on technique in the strength movements particularly when you start to fatigue.

We have our first non-stop longer run this Saturday morning, remember that this is about distance not speed. If you are concerned about the distance focus on working on working at 6/10 (gossip pace) and for those who are a little bit more comfortable with the distance you could aim for 7.5/10 (slightly uncomfortable).

This week's Facebook question

Week 3 Sessions

MORNING GROUP

  • Monday 9 November, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 11 November, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 10 November, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 12 November, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

BOTH GROUPS

Course Description:
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety. 

  1. We start by running up Lyttelton Street to Sparks Road, Turn left. Run along Sparks Road until the pathway that runs behind Centennial Park. 

  2. Run along this pathway, coming out onto Rose Street. Cross over where we indicate with cones and turn right up to Hoonhay Road. Turn left. 

  3. Run up Hoonhay Road to Cashmere Road. Turn left. 

  4. Run passed Princess Margaret hospital and continue up to Barrington St (following the riverside pathway all the way along). 

  5. At Barrington Street, cross over carefully and run down the pathway into Ernlea Reserve following the riverside pathway all the way. You will come out into Ernlea Terrace. 

  6. Run up to Colombo St. DO NOT CROSS OVER. Turn left then take first left into Ashgrove Tce. You are now on the opposite side of the river. 

  7. Run along Ashgrove Tce back to Barrington ST. DO NOT CROSS OVER. Turn right, run up to Somerfield St and turn right. The 6.5km marker will be along here. 

  8. Out and back run.

  9. KM Markers out:  3.25km, 4.5km, 6.5km

  10. Refer to your programme for your distance, turnaround at your halfway marker and reverse the course. 

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

’Make sure you do body care work outside of the sessions. Yoga, massage and gentle stretching. Your body will thank you for it.
- Marie

Education

Posture

Posture is a hugely important part of being a successful runner. There are lots of benefits of good posture but 2 of the most important benefits are: 

  • Good posture keeps your centre of gravity in the right position which means there is better muscle balance and distribution through all the working muscles. It means that all the different muscles are doing an even amount of work which creates more efficiency in your style and gives you the ability to go for longer periods of time without losing speed or needing to stop.
     

  • When you have good posture your body will be moving more safely. This decreases the risk of injury as most running injuries come from poor posture.
     

So then the question is: How can I improve my posture when I'm running? 
 

Here are some key tips:  
 

  • Try to always remind yourself that you are trying to 'run tall'. This means that you have a straight spine, your shoulders are back and relaxed. Your eyes will be looking forward, around 5-8m in front of you (not down or up) and lastly you will be leaning forward from the hips with chest lifting up. Look at the photo above and see the example of the straight line runner.
     

  • Do your core work. By strengthening through the core your body position will start to naturally lift which will hold you in place when you are running. Aim to get around three core sessions in a week and you'll soon notice a difference.
     

  • Create awareness of what good posture feels like. You could use an awareness tool, like when you see your watch, that reminds you to hold a correct posture. At first the correct posture may feel weird but the more you maintain it the more it will be come the norm.
     

To become a more efficient runner we need to be continually improving our posture. This will help to avoid injuries, create a more balanced workout and also help you to improve your speed.

If you have any questions around posture feel free to ask the coaches at any time. 

Inspiration

Imagine a world where everyone knew that when they stepped out the door to go for a run - they would feel better, less stressed, happier and more engaged with life, it might be a different kind of world! 

Other News

  • We know that the programme is getting more intense every week. Remember that we want you to be training at a comfortable level, especially when you are running. Slow down if you think you are working too hard.
     

  • The running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!