Tips for running a race

I really enjoy racing, it's a massive part of why I run. I have taken part in several races before, from winter duathlons to sprint triathlons as well as a few 10ks, and there are a few hints an tips I have picked up along the way. I thought it would be a good time to share these with you all.

Entry central

Every race has to start by first finding the right race for you. Entry central is where you will have to sign up for most of your races unless it's one of the massive city marathons or 10ks. It has great search functions where you can filter all the races by sport, date, distance from your house etc. have a look for yourself and find your next race.

Think about the route

I am certainly not one for studying every inch of a race route before the big day, but I would suggest having a quick look at the route so there are no surprises. For example, If there are lots of hills you want to do some hill training.

Train properly

If you sign up to a race you are making a commitment that goes beyond just the day of the race. You need to train properly for the distance you are racing to give a good account of yourself. There is nothing worse than finishing and thinking "if only I had trained more"! So be sure that you can commit to at least 8 weeks of training before you sign up.

Eat right

It is very important to eat right on race day. You need to eat a substantial amount 2 hours before your race. If you are running in the morning you NEED to get up early and have a good breakfast. If not you will just crash half way through the race and feel like a prat! True story! I would also recommend taking a banana to eat about half an hour before the start.

Have you got everything?

Most races will send you a race number before the race, or will get you to register before the race starts. You need to read everything the race organisers send you. Don't be caught out by small admin things, you want to be 100% focused on the race so make sure you take everything with you to avoid last minute panics.

If you are going to race then race!

This might not work for everyone, but when I run in a race I treat it as just that...a race! I get extremely well motivated by picking people in the pack and racing them, if I overtake them I if d someone else to catch. It really gets me through and makes things fun.

Know your pace

Work out what finish time you would be happy with, and work out the pace you need to run to achieve this time. You need to stick to this pace until the last 20% I would say, where you can pick things up a bit if you feel able. It's very important to not get carried away and sprint off the start line. Here is a great pace calculator where you can work out what pace you need to run.

Change of clothes for after

If you are running a race in a place that means you have to drive home after, take a change of clothes for the car. It's a horrible feeling when you cool down, but still have to sit in sweaty clothes. Eurgh!

Drink

It is very important to stay hydrated before during and after the race. I know we all know this but the excitement of race day sometimes gets the better of us. Keep drinking water, but not too much, you don't want to pee yourself half way through.

Have fun

How cliched is this tip? But it's worth saying I think. Races can bring out nerves in runners and get people stressed. The way I see it, there is no point worrying. Races are meant to be fun, and most of the time they are if you approach it with a relaxed and positive attitude (I just read that back and it sounds really cheesy
but I am keeping it in!).

Good luck with your next race, I hope there was something helpful above. I am going to sign up for the Fourth road bridge 10k next, it's where I got my PB so I hope to better it again this year!

Running to lose weight

Yes. Running will most definitely make you lose weight, however it needs to be combined with a healthy eating plan too or else, what's the point? The reason running will help you lose weight is because it burns tonnes of calories, more than any other sport (except cross country skiing but who wants to do that?). However, if you eat more than you are burning, that excess weight is going nowhere.

Here are some tips for using running to lose weight.



Combine running with a healthy balanced diet

Avoid processed, sugary foods that are high in fat. You should be eating a lot of lean protein and complex carbs. Replace white bread and pasta for wholegrain versions. I would recommend eating 5 smaller meals throughout the day rather than the standard breakfast, lunch and tea. Eating 3 meals a day is not the best way for you to keep yourself fuelled and certainly not the best way to lose weight.

1. Eating frequently prevents hunger pangs and curbs over eating.
2. Eating more often keeps your metabolism working quickly so you burn calories more efficiently.
3. Food is also absorbed more efficiently when we eat regularly

(Article source)

Another important bit of advice is to avoid the trap of thinking "well I have ran tonight, therefore I can eat a huge meal and have loads of junk food, I have earned it". Stop right there! Take the donuts out your mouth! Treats are allowed but why not treat yourself with some new running gear, or a trip out somewhere nice, try and get out of the habit of having food treats.

Intervals

Interval training is great for burning calories. If you are unsure what I mean by intervals read my post here. This type of training will use up a lot of calories because of the high intensity. High intensity exercise drains your muscles of their inbuilt energy. Your muscles then need to get this energy back but this can take up to 48 hours. During this time your body has no alternative but to draw and burn up your fat reserves. This is perfect if you want to lose weight.

Keep focused on goals

If loosing weight is your primary goal with running then keep to this and use it as a motivating factor. If you do not enjoy running, and are just doing it for weight loss motivation could be a challenge. Keep focused on the fact it will work, you will feel a lot better about yourself, you will lose weight and be a happier person. What more motivation do you need? Tell friends about it so that you are committing to it, they will ask how you are getting on and if you quit you will be disappointed. Finding a friend with similar goals and running with them is another great way to stay motivated and keep you running.

Don't do too much too soon

If you are wanting to lose weight, don't run yourself in to the ground. You need to be realistic and build up gradually. The couch to 5K programme is a fantastic way to start running, it will get you running to 5k in 8 weeks. I would recommend this if you are a complete beginner. If you want to lose weight quick and do way too much to start, the chances are you will injure yourself and not be able to do any exercise. I would suggest 3 times a week to start. It will be tough and you do need to push yourself, but there is not point killing yourself. You will just be dead and fat.

Me having a rest!

Rest days

The reason running is so good for you is that it uses so many of your muscles, and in turn burns more calories. When you are working your muscles, they actually get microscopic tears in them and this is why you hurt after a long run. These tears need to repair, and when they do this is what makes your muscles stronger. You need to provide you muscles with the right foods (protein, complex carbs etc.) but they also need rest. How cool is that, you can lose weight by doing nothing! great stuff!

Let me know what you think and if you have any tips of your own for loosing weight while running. Running can do so much to make you feel healthy and better about yourself. I would say it is the best and quickest way you can lose weight.

10 tips for running in the city

My lovely city

My run home from work involves running in the city. This presents a few challenges to overcome to ensure a pleasurable experience. Here are some of my tips for best practise when running in a city.

Know your route

It's important to know your route. I would advise planning so you avoid the busiest pedestrian spots. If you have to go down a certain busy street, have a look on the map and see if there is a side street you could use instead.

Be careful when crossing roads

Although you are running and probably in the zone, you still need to pay attention when crossing the road. A few minutes off your time while waiting to cross is better than getting knocked over. The green man is your friend.

Garmin satellite problems

I have found my garmin watch takes a few minutes lo get to locate satellites in the city, which I think is because of the tall buildings. Keep this in mind when planning your run.

Use the city for training

The city has tonnes of great training opportunities that you can build in to your run to keep the body guessing. Try and work in some stairs, wall jumps, hills, tricep dips on benches etc. use your imagination.

Mix up your route

I said before its important to know your route, it's also a nice idea to change it once in a while, just to keep things fresh and exciting.

Ignore the drunks

When I run home I sometimes get heckled by drunks or youths. Just ignore them, or give them a wave it's up to you, just be secure in the knowledge that in 2 secs you will be away from them, they will be left behind, still drunk, still fat, still a lesser person than you.

Where glasses

I find that I get a lot of dust in my eyes when running in the city so I would recommend wearing glasses of some description to keep this out.

Running at night

Wear bright florescent clothes so that you can be seen. I am sure you have all had the experience from a driver's point of view, when you don't see a runner till the last second because they are dressed all in black, more like a ninja than a runner.

Take water

Cities are hot places because of all the traffic and people. Take some water so you can stay hydrated.

Pedestrian navigation

Sometimes you will have to run through very busy parts of town. I would recommend slowing down a bit, looking as far ahead as possible and pick a route through. Of course you could just put your head down and sprint, crashing in to anyone who gets in your way.

All in all I enjoy running in the city. Hopefully these handy hints will help you navigate your way through the busy metropolis that is your city.
Let me know if you have any other tips I can add to the list.

Barefoot Running Evening - Run and Become

Last week my lovely mother gave me a leaflet for a Barefoot Running Clinic taking place at Run and Become in Edinburgh. After reading Born to Run I was dead keen on finding out more about barefoot running, so this was perfect! Thanks Mum!

I booked my place and excitedly went along to the shop. The session was led by Matt Wallden, who is the UK distributor of Vibram Five fingers, those funny looking thin running shoes that have space for your toes.

The first part of the evening was Matt giving a lecture/presentation on the benefits of running barefoot and the perils of running with heavily cushioned running shoes. Now, throughout the evening I couldn't help but think "This guy sells Vibram Fivefingers, and coincidentally they are also the best possible thing for you to run in"! But with the cynicism to one side, the presentation and the points he made were extremely persuasive. The key points I took from this are as follows:

• Humans are the only Animal on earth that wear shoes (and yes I know horses do but that's because we put them there).
• Padded, supportive shoes have only been around since the 70's when Nike invented them. What were we doing beforehand? Running in a minimalist style.
• Your body has anti-pronation muscles, which cannot be engaged as effectively with big supportive running shoes on.
• Running barefoot will encourage forefoot running as opposed to heel striking. Hell striking ever step is an inefficient way of running and will increase the risk of injury. Try jumping up and down landing on your toes and forefoot, then try jumping up and down landing on your heels, you will see what I mean.
• Oxygen consumption is at least 4% less in five fingers than when wearing running shoes! So in terms of running economy there is a clear winner! 

There really was so much, and so many statistic s and figures that I would not do it justice, but the main point was, running with shoes is bad, running barefoot or minimalist is good.

One of the points he made that stuck in my mind was the construction of an arch, and how engineers have tried to replicate the arch found on the foot. Of course by design, arches can support huge amounts of weight (think of a bridge). There are several ways of supporting an arch, but one thing that would never happen would be to support an arch from below, as this jeopardises the strength of the construction. However this is exactly what we are doing with arch-supportive shoes.

Another interesting point he made was that barefoot/minimal running has now taken 25% of the market share. It clearly is not a flash in the pan fad!

The second part of the evening was practical sessions out on the Street. Matt watched our running style and tried to give us tips on how to make the transition to barefoot. I was part of the group of inefficient runners, because I run with a lot of power in each stride. He said this is what makes us fast at short distance running but for longer distances we are not running to our potential. He encouraged a quicker turnover of feet, and suggested at running at 180 BPM. This felt very odd, but the theory is, that using less power per stride, and relying on the elasticity of my feet and legs to propel me forward will mean I can go further and faster.

The evening actually blew my mind! I am a complete convert and will buy a pair of barefoot shoes as soon as I can. The one thing is the shoes are quite expensive, however the provide excellent value as they can keep you going for about 3000 miles, compared to 500-800 miles which is recommended for a normal pair of trainers.

Yes I will look weird, and yes it will take a long time to fully convert, but I am up for the challenge and hopefully it will help my running style. Keep checking back for progress.

Fartlek Training

Fartlek literally means 'speed play' in Swedish, and it really is just that...playing with speed. Fartlek sessions are a work-out both aerobic and anaerobic fitness levels and as a result are great for increasing endurance and overall running performance.

Fartlek sessions are different to interval sprints in that they are continuous. Intervals require stopping and starting whereas is fartlek sessions you vary your pace between jogging and running faster segments, but you will always be moving. In interval sprints you have a set distance that you stick to and set recovery period. However in this type of training the slow-fast intervals are determined by how the athlete feels (yes you are an athlete).

To incorporate fartlek training into your runs, every so often throughout a longer run you should pick up the pace to faster than you would run on race day, and maintain this for a minute or so, then drop back down to slower than your normal running pace until you catch your breath. Once ready start running at normal pace again, then after a while repeat the process. Again this is not based on a set distance, so just respond to how your body is feeling. You will have to push it in the faster intervals, but if you need longer to recover that's completely fine.

Fartleks will put extra strain on your system and will raise both aerobic fitness and anaerobic threshold as mentioned above. Plus its a fun word to say. This is also a great way to lose weight, so if that is a concern, smack a few fartlek training sessions into your schedule and watch the weight drop off.

Hill sprints

This is the hill I do my sprints on

If you are determined to become a faster runner (like me), no matter what distance you are training for, I would recommend working hill sprints in to your training schedule.

What do I mean by hill sprints? I mean finding a nice stretch of uphill and sprinting up it as fast as you can. The stretch I use is around 60-70 meters, but just run whatever feels comfortable to you.

This is very similar to normal interval sprints, but with the addition of hills you will find yourself getting fitter, faster, stronger, and leaner - all good things for a runner. Hill sprints are also great at boosting HGH (Human Growth Hormone) which is essential for allowing your muscles to build and repair, which will result in you becoming a faster stronger runner.


Another way hill reps will make you quicker, is that it will increase your stride length. Uphill running helps us increase our knee lift. You will really work your quads and hip flexors by lifting your knee higher which will translate to a longer stride when running on flat. If you can maintain a longer stride, you will run the distance faster! Great News!

Yet another plus side, is that if you regularly train on hills, you will not dread hills when they come up on race day. So there are psychological  benefits to hill running too, which is great because as we know, all runners are mental.


How to structure your hill Sprints

I would recommend starting with 5 reps and adding another rep each week till you get to 10. I would also suggest that you do hill reps twice a week, then just watch your times come flying down. A lot of runners will feel cheated out of a long run if they are only on their feet for 20 mins, but If you are doing it right, you should be a breathless, sweating mess.

Let me know if you do hill sprints and if you have any tips? Do you prefer flat sprints? Have you noticed a difference by incorporating hill sprints in to your training?

Cross Training

Cross training is an important part of any training schedule, and can do a lot to help you achieve your fitness goals, whatever they may be. With the right approach to cross training you will find that there are several advantages that will make your running even better. I thought it would be helpful to write about some of the benefits as well as some tips specific to running.

One of the main advantages of cross training is that it work muscles in your body that you would not be able to work by just running. Swimming and cycling are great sports for runner to use as cross training, and both will provide a different workout for your body that you would not get from running. I love to mountain bike, and just spent all weekend in Dumfries cycling on the various 7 stanes routes down there. This provided a great workout for my quads (the front leg muscles) that I would not get if I was just running. Mountain biking also provides a great core workout which will help with balance for your running. The other amazing thing about biking (of which there are many) is that it is low impact. So you are not going to be hammering your knee joints in the way you do while running.



Me and Euan at biking in Dalbeatie

Cross training also provides a welcome rest from running. I know myself that sometimes I can get a bit bored running 3-4 times a week. By adding another sport to the mix, I find that I become excited about getting back to running. Absence makes the heart grow fonder. You will also notice the difference in fitness and feel that your running is improving, thus providing motivation to keep going.

Cross training will also help with your overall cardiovascular fitness. Cross training on rest days is great because as I mentioned before with biking or swimming, there is little to no impact. But both sports are great for improving cardio fitness and will allow you to run for longer. Cross training is also fantastic for active recovery, so if you have been out for a massive run, and are looking for a warm down, why not hop on the bike. It will increase your stamina, and by allowing your body to recover while active, you will speed up recovery more so than if you were to just rest outright.

I recommend cross training to everyone who is seriously interested in running and improving their fitness.

Your turn: let me know what you do to cross train. Do you not enjoy cross training at all? Would you rather spend all your time running?

Early Morning Running

One of the biggest challenges I find with picking up the running miles throughout the week, is trying to find the time. I need to leave for work at 8am and don't get home till 7pm so trying to fit in running as well as everything else (family, food, films, friends etc - alliteration was a happy accident there) is a big challenge.

One way in which I plan to get round this is setting the alarm clock an hour early and going for Early Morning Runs. I am going to outline 5 of my top tips for running early in the morning, please feel free to let me know if there is anything else I should be thinking about, or any tips my fellow early morning runners have that make the process a bit easier.

1. Forward Planning

Think about what you will need to do to save yourself time in the morning. What can you get ready the night before that will mean you can stay in bed another 2-3 minutes.  I like to lay out my kit so that I don't have to spend any time looking for running socks in the dark (it's bad enough finding them when it is light). Also, check the weather report for the next day so you know what you should be wearing (don't use the weather as an excuse though - nobody likes a skiver!)

The time this will save you will really help, also the process of laying out your kit will me that you are less likely to think "ah fuck it" (which is a danger) and go back to sleep. The plan is you will go to bed thinking about your run, and you will wake up motivated and raring to go!

2. Have breakfast

Having breakfast is a vital part of the day anyway, but especially if you are getting up early to do a run. You want to have something that is going to fuel your early morning escapade, but also something that wont take too long to make....but also something that is not going to sit too heavy as you cant afford to sit around till it digests...

This morning I made myself a slice of wholemeal toast with peanut butter and sliced banana. Nice source of slow release Carbs with the wholemeal bread, protein in the peanut butter and the banana is great energy just before a run. I wash this down with some water and I am ready to go.

Another plan, is to have some energy bars ready that you can quickly eat, then have a decent breakfast when you get back to give your body the vital nutrients.


3.Know your route

 You only have a certain amount of time for your run, so don't use the EMR (early morning run) to try outthe new weird and wonderful off-road route that you have been planning. Stick to what you know. You should know how long the route will take and when you will be back. You also don't want to be knackered for the rest of the day, so remember you have a full day in front of you, don't absolutely kill yourself.

4. Find a running buddy

 I find that if you have made the commitment to meet up with something to go for a run, then you are more likely to get up and go. There is no greater motivation for me than feeling obliged, I hate letting people down. This is also good for having someone to chat to and it feels like you are sharing the burden, and that you are not the only person in the world crazy enough to be up and running.

 If you have no willing friends, or just no friends, don't fret, just comfort yourself in the knowledge that you are doing the right thing for your body, and you will probably live longer than those unwilling, lazy, unmotivated, pathetic excuses for human beings...(I'm joking of course, as much as there is a certain amount of well earned smugness that comes from running early in the morning, don't tell people that you are therefore better than them, even though you are, it won't end well).

5. Hydrate

It is incredibly important to be drinking water throughout the day, especially if you live an active lifestyle. You should make sure that you have a drink of water before heading out and also when you come back. Make sure that you pay particular attention to drinking water throughout the day of your early morning run too, no use putting all that effort in then crashing at 2pm because you are dehydrated.

Your turn: What is your early morning run routine? What do you have for breakfast? How else can I squeeze runs in to my busy week?

6K with hills

I have a standard 5k run set out that I frequently do when I am wanting to have a quick blast. It's not very nice to be honest and I should really find another route, however it serves it's purpose.

Anyway, on said run, at around the 2nd K I always pass a path the leads up in to the woods, so today I decided to take the path (adventurous I know) I was feeling adventurous and wanted to do some hill running, and I was not disappointed with what the mystery path had in store.



It started with a very steep accent through the woods and didn't really stop going up for about 1.5 K. it was the first time in a while that I had done any hill training, so needless to say I was a spluttering, panting, red faced mess when I got to the top of the hill. However this lovely view over the west of Edinburgh proved to be well worth it.

The whole run was only 6k altogether, but I think it will my replace my depressing road run. The only views I get from that are smokers at the bus stop and traffic jams, nothing that will be missed.

Interval Training

As I said in my original post, speed is my ultimate goal. Fitness, loosing weight and generally being more healthy are all great by-products of running a lot, however my ultimate aim is to get faster (10k in under 40 minutes is my dream).

One thing I have been doing a lot recently is interval training. This is a really great way to increase speed in longer distances. In the past I have found that this has increase my overall race time significantly and I would recommend at least 2 interval training sessions a week.

I use the built in Interval training function on my Garmin Forerunner 305. I sprint for 30 seconds, rest for 30 seconds - repeating this 10 times. The watch is great for this excercise but not essential. All you need to do is pick a point in the distance roughly 30 seconds and sprint to it giving it everything. Then stop and run back. Another method people use is to walk back to the original start point, then start again but I feel this let's my heart rate drop too much.

I would definitely recommend intervals, if you are trying to loose weight or get faster at running. I am going to be doing a lot of this type of training in my quest to get under 40mins on my 10k.

Hello Running World

My name is Jude Moir, I have been running for a few years now but have made the decision to really start seriously trying to get faster! That has always been one of my primary goals when running. I enjoy competing against others and that is a big driving force.

The reason I have started writing this blog is to catalogue all the hints and tips I discover about how to become a faster runner. One of the things I will be struggling with is IT band syndrome. I have weak knees and will be trying various ways to overcome the fact that my knees are made of glass!

I also now want to set myself the challenge of running a 10k race in under 40mins. To date, my personal best is 43mins and 39secs which was ran last year at the Fourth Road Bridge 10k.

Running is going to be a big part of my life over the next little while and I hope you can keep me company through the process.