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).

Week 3 Sessions

MORNING GROUP

  • Monday 19 July, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 21 July, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 20 July, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 22 July, 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. 
 

  • We cross over McCormacks Bay Road and start on the other side. 

  • Run around McCormacks Bay Road to Main Road, turn left. 

  • Cross over Mt Pleasant Rd carefully and continue along Main Road towards Ferrymead. 

  • At Bridle Path Road, use the pedestrian lights to cross over into Bridle Path Road, turn left. 

  • Run up Bridle Path Road all the way to Martindales Rd, turn left. 

  • The furthest marker on this course is 4.5km. Turnaround and reverse the course back to the start. 

  • KM markers out: 2km*, 3.25km, 4.5km
     

*13km runners: Out and back to 4.5km then out and back to 2km


Note: You will see some other runners running in the opposite direction to you at some point, doing worry, we have a team starting early and doing a different 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. 

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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!