Week 3 Newsletter

You are stepping it up!

Consistency is key!

We want to remind you that for those of you who are new to Club10k,  your Saturday morning sessions are about distance not speed. Make sure you are working at a level where you can have a conversation and focus on just getting the "time on feet".
 

For those of you who have done Club10k before, aim to increase the intensity a little in the second half of your run - even if it is 5% more effort, you will be testing your head and run fitness.

Running is also a good chance to enjoy some "headspace" time so use this session as having some time to yourself, enjoy getting some fresh air and having a catch up with your running crew. 

This week's Facebook question

Week 3 Sessions

  • Monday 14 September, 6.10am
    Meeting Point:  Waitangi Park Playground

    Map of Meeting Point: Click here

  • Wednesday 16 September, 6.10am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here
     

  • Saturday 19 September, 7.30am
    Meeting Point: Cog Park, Evans Bay Parade, click here
    Map of Run: Click here

     

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. 

Note: If you are doing the Advanced programme, please refer to the note below
 

  1. Start on the footpath outside Cog Park.

  2. Turn right and follow Evans Bay Parade towards Oriental Parade.

  3. Please keep left on the footpath and be mindful of other users using the pathway.

  4. At your turnaround point, turnaround and come back in exactly the same direction.

  5. KM markers out: 2.5km, 3km, 3.5km, 4km
     

Club10k Beginner doing 3.5km, walk 5min x 2:
Run to the 3.5km marker, walk 2.5mins, turnaround, walk 2.5mins then run 3.5km.

Club10k Intermediate doing 8km:
Do an out and back to the 4km marker.

Club10k Advanced doing 13km:
You have 2 sections to your run: All on Main Course
Out and back to the 2.5km marker (use as your warm up)
Once back at Cog Park, turnaround and then: Out and back to 4km marker

Club10k WLG Week 3.png

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!

©2019 by Extra Mile Runners