Learning to run faster... Want quicker race times?

I get quite a few enquiries from runners looking to increase their mileage from 5 and 10km races who are progressing up to marathons and half marathons, a question that often crops up is how to get faster and break through the rut they seem to be stuck in, in terms of speed. Let me introduce you to a great way to get started. Here's a snippet from this weeks eNewsletter.


What are Strides?
You accelerate smoothly from your normal run pace to run at a controlled but fast pace for a short burst 5-10 times (approx 20 - 40 seconds). NOT FLAT OUT.

Why do Strides?
Prepare body and mind for faster running eg after warming up but before an interval training session or race. In time will help to improve your speed. Good introduction to faster running.

Who are they for?
Anyone who has already begun to run regularly and is thinking about trying to improve their speed or regular runners and elites as part of pre race warm up or to spice up an easy run. As with anything new, if you have any medical conditions or injuries it's best you ask a relevant professional first if it's appropriate for you.

How to do Strides?
Warm up FIRST as normal.
Smoothly accelerate from a normal run speed to run at controlled fast pace for APPROX 20 - 40 seconds before decelerating smoothly to your normal pace. About 60 - 90 seconds later repeat.

They should be done while legs are fresh but warmed up so maybe during an easy run or as a pre race warm up. If you currently only seem to have one running speed but have been running regularly for a few months or more then try about 5 reps once or twice per week for a couple of weeks, listening to your body seeing how you get on.

If you have done speed training before and are more advanced you could add these into a couple of easy runs keeping around 5-8 reps. Any more and you risk turning an easy run into a hard training session.

Over time they'll help (in combination with other aspects) to improve your speed, coordination and efficiency whilst running.

Enjoy.

P.s You obviously wouldn't want to do these if you have a niggle or injury now would you. Any questions drop me a message! 

Charlie is a sponsored ultra distance runner and specialises in helping busy men and women aged 25-50, over come the challenges of a busy lifestyle, run further, faster and get a body they are proud of, along with the confidence boost and sky high energy levels that come with it!

Charlie has extensive hands on experience working with busy professionals and on-the-go parents, from losing that last couple of pounds to losing five stone or more. He has helped people through their first session in a gym and others through multiple marathons.

In his own training Charlie has become UK ULTRArace Champion 2012, completed many running events ranging from 5k to 268 miles with many wins and podium finishes. He has had past success in rock climbing and wakeboarding, all this since deciding to 'get a bit fitter'

As a result Charlie's clients have confidence and support whilst they are guided down the path to a lean and healthy body that's ready to smash PB's and for anything else life can throw at it!

Winter Running Basics

Hi guys, Charlie Sharpe here, resident expert at RunGeek.

Today, I’m going to talk to you about winter running – things you’ll need to consider, the things you might need, the conditions you might experience, and also the training options you’ve got available.

I am aiming this at everyday training runs mostly on the roads and perhaps a little bit of off-road too rather than big trips off into the mountains. So, if you’re expecting to head off for multi day runs in the mountains you’re going to need more kit than I am going to talk about today.

The first thing to consider is that it’s going to get colder, we might get some snow and ice, and it’s going to get dark in the evenings.
One of the first things I’d recommend is a good head torch. You might not need one if you’re running on the roads in well-lit areas. But if, like me, you like running off the roads on canal paths, trails, tracks and even heading off into the hills, you’re going to need something to help you see – simple as that.

Generally, the brighter your torch, the easier it’s going to be running in the dark. If you’re going to be running on uneven, rocky ground you’re going to benefit from  a brighter torch.  A small torch on its own isn’t going to be much use on rough terrain.

I run with two torches, a smaller one that I wear on my head so I can see around me and look at signs  for example. I’ve also got a larger one that I wear round my waist; it’s nearer the ground so it throws more light on where I am putting my feet. My waist torch is also a little bit heavier but it gives out substantially more light which means I can move quicker and more confidently and see exactly where I’m going.

If you’re running near roads wear something reflective, people see you easier and you’re less likely to get run over! Obviously, keeping safe is incredibly important so look out for jackets and anything else that has reflective striping, some night races this is also compulsory.

Let’s take a look at kit now and consider what you’ll need, starting with shoes. If you’re going to do most of your running on the pavement, road shoes are your best option but if you’re going to be venturing off road, you’ll need something grippy with an aggressive outsole. You can also get Goretex shoes that have a membrane inside which makes them fairly waterproof in wet grass, deep mud and puddles or snow.

Now, just because it’s cold, or it’s snowing, it doesn’t mean you’re not allowed out. If the snow’s soft, you’ll get good grip with trail shoes and you may find it’s not even that bad. If it’s icy, it might be best to avoid the ice as much as possible. If you do end up on an icy patch, it’s best that you do no crazy intervals and no sprinting and be delicate on your feet. It’s similar to driving a car - be gentle on turns, acceleration and braking.

You can also get snow chains that wrap around your shoes, forming a metal grip on the bottom, that are made for running on the ice. Yaktrax are the brand I’ve seen if you want some of those and you should find them with a quick search online.
What else do you need to consider? You’ll need to keep warm but not too hot. Once you start running, you’ll heat up and if you sweat you’ll get wet and then start to cool down, which can leave you really cold.

Consider a waterproof jacket, such as Goretex, it keeps the rain out, the wind off and keeps you drier inside because it allows your body to breathe as well. A good jacket’s not like wearing one of those mac in a pack things that feels like you’re wearing a plastic bag and where you end up sweaty inside. Because Goretex allows your skin to breathe more naturally, you stay drier and more comfortable.

Another thing to think about when it’s cold is layers. With thinner layers, you can manage your temperature better. A lot of people look out the door and it’s cold so they put on a big jacket and a thick jumper and as soon as they start running they’re boiling hot. Remember, you are going to warm up as soon as you start running so I’d recommend a thinner jacket with some sort of base layer and another one in between if it’s really  cold. You can also take another thin layer with you it depends on the type of run you’re going to do. If you’re just going round the block for 30 minutes, it’s unlikely you’re going to die in that time but consider taking a spare layer perhaps! If you are going to do a day run, or multi day runs in hills, you’ll need to take your kit more seriously and you’ll need additional kit from what I’m recommending today.

Next, gloves to keep your hands warm. I like to have a thin layer over everything rather than big thick gloves and a big thick jacket and jumper. Even when it’s very cold and icy, or even if it’s actually snowing, I like to keep to thinner layers. You can manage them better than if you have thick layers

You could also think about a buff. It’s a kind of scarf in thin material that you can actually breathe through. You can put it over your head to cover your neck and face and up to your eyes for protection in very cold conditions. Again, if you are only going out for a short run you might not need one but if you’re going to go for longer you might want to consider it then.

Finally tights – some people have full length tights and if it gets really cold you might need them. Personally, I like to stick to shorts as much as I possibly can unless it gets really cold. If it gets really wet then wearing tights can soak water up and you get cold whereas with shorts your legs dry off quicker and you don’t get as cold, at least that’s my theory.

That’s all the gear I’d consider for usual training runs during the winter near home.

Conditions -wise, generally in this country it’s mainly about the cold and wet rather than lots of snow. But if we do get snow and its soft snow, as I say, grippy trail shoes will be good for those conditions. If you are going to be doing a lot of running on ice, then you’ll need the snow chains I mentioned. As I said, Yaktrax are the brand I’ve seen, they’re quite popular and grip well on ice.

Take care, if you’ve planned intervals or a speed session and it’s icy. You might want to reconsider and do something a bit steadier so you’re not putting yourself at risk – it doesn’t matter how fit you are when you are injured!

Next some options for winter running. If you’re not too keen running on the roads through winter, alot of people like to do cross country running. Basically, it gets pretty muddy and you are going to need some grippy shoes. It involves hurtling round a muddy park, or field or area as fast as you can, for a short period. It’s lots of fun, very demanding and very good for building strength in the legs and  helps develop endurance and fitness. It also requires skills such as good balance and agility.

Perhaps more tame than cross country are trail races. They come in  varying distances and involve running off road, where you’re not going to get as much black ice but you could find yourself running in snow which can be fun - just be aware of what’s in the snow. In off road areas and uneven land there could be holes, dips and roots. If you are going into hills watch out for the drifts. If you’re definitely not up for being outside in the crisp winter air a treadmill might keep you out of mischief over the winter, provided your session has a specific purpose then you should be able to focus and keep on track rather than simply moan that treadmills are ‘boring’. Think about your goals and why you are doing it, each session should be improving your running ability in one form or another.
Personally I love winter running and a bit of snow to me feels no different to running on muddy terrain, it’s all relative to what you are used to.

Make the most of what you have, when you can, whether that means running a little longer on a nice day as you couldn’t dig yourself out of the house - the snow was so deep the previous day.
If you need to get to a gym for a treadmill because you know you simply wont go out during the dark evenings fair enough, do what you need to do and enjoy it.

We’ll have time for questions and answers at the end, if you have a great question but can’t attend simply email charlie-sharpe@live.co.uk with the subject WINTER RUNNING QUESTION and I’ll be sure to answer it.
Thanks for reading, it seems slightly odd writing this while I’m looking forwards to flying off to Spain this weekend for a 100 mile race where temperatures are in the twenties. I also post an article each week similar to this one, on my eNewsletter which you can access by going to the home page and using the box on the right hand side.

See you Thursday 17th at 7pm at the RunGeek store.

Bullock Smithy 56 mile

2013 Bullock Smithy. 56 miles of Peak District fun. some nice weather too. I've done the run twice before and each time have ended up tagging on with someone and running with them from around the half way point. This year I decided to run it at my own pace and had selected it as a good long run before Poland and the Beskidy Ultra Trail 220km. 

The race has 14 checkpoints each with various food and drink although I didn't make much use of any of the edible goodies. There is a cooked breakfast upon finishing (which due to the 12noon start time was at about 10pm for me) very nice though! 

Basically you choose your own route between the 14 points provided it's a footpath or road you can use it. From the start in an open park near Hazel Grove there is about 3 or 4 different exits people use so it's a little chaotic if you aren't expecting it. I chose to set off out along the main road and settled behind a group of 5 runners, one of which was the eventual winner and also course record holder who hung on to a lead of just under 10 minutes on me by the finish - Well done! 

We spent a couple of hours running together and within sight of each other. He seemed to know the route very very well and the couple of times I passed him he could pop up in front of me again. It would be well worth recceing this route if you're wanting to race on it although it's not such a serious 'race' as a challenge. There is a 24 hour time limit allowing hikers to complete too! 

With route choice I had done it twice before and each time on a different route so this time I decided on a route which took the best of both and was quite happy with it although it seems there are still a couple of spots I could improve for next time. Here is the selection of trophies available for various categories.

They have a starting gun resembling an anvil and a hammer!

The eventual finish line. 9 hours 20 something mins for 56 miles. About 2500m ascent off my head. No major hills depending on what you're used to... I was happy to test out kit and have a final dress rehearsal before Poland, although I actually got to do High Peak 40 mile too!

I'm not going to drag on about the route but there are some nice spots and some highlights include Jacobs Ladder down into Edale, up and over Hollins Cross, Cave Dale, Millers Dale, Earl Sterndale and up and over near Mac Forest finishing with a couple of kms flat and fast along a converted rail line and a country lane back to the finish at Hazel Grove near Stockport.

If you're looking for a friendly run with plenty of support and food, that is great value, yet has a little variety with plenty of opportunity for navigation practice, get in next year! First full weekend of September!

Creating a Training Plan

Hi Guys, Charlie Sharpe here and I’m your resident expert at Run Geek. I’ll be doing several blogs about running over the coming weeks and also some seminars in the coming months, so let’s get started.

The first thing I want to talk about is having a training plan, why it’s a good idea to have one and how to put one together.

A training plan is important as its going to give you a structure to your training and it will keep you on track to help you make progress. So, where do you start?

Pick a race or an outcome (a GOAL), it could be anything, a 5k or 10k race, a half marathon or even longer than a marathon. Let’s choose a half marathon as an example, and say your goal is to train for it for the next three months. (We’re going to cover goal setting in detail in a future post).

First you need to consider where you are right now and what elements are going to be needed. If it’s your first half marathon, you might be more concerned about building up to the target mileage, or if you’re more advanced it could be about improving your speed and getting a faster time.

Ideally, you need to be running at least three times a week and make each run a bit different. Say you keep doing the same four-mile loop, you’ll make progress initially but then you’ll need to change things to keep progressing.

Here’s what you’ll need to consider:

Endurance – being able to run longer distances without stopping. You should increase your distance by a rough maximum of 10 per cent per week over four weeks and then have an easier week on week five perhaps. This gives your body time to recover, which is a really important consideration.

Speed – this could be the target for a more experienced runner but even beginners should consider it too. Once you’re running regularly, introduce interval sessions, running at a faster pace for a certain length of time. It gets you used to turning your legs over faster and gets the heart and lungs ready to move more oxygen through your body. For a beginner, intervals could simply be ‘strides’, or controlled but fast bursts of speed for 30 seconds with a good rest – say 90 seconds- in between. More experienced runners could consider doing intervals of varying distances from 200m to 1 mile depending on the training phase. I’m also a big fan of hill running to build strength and this can be done in interval fashion too.

It’s not all about going farther and faster every single time. You need some easy runs as well. They will help your running efficiency by getting your muscles used to the motion of running. Whilst more mileage might be a good thing initially, it’s not always a case of the longer the better; you may just tire yourself out. Sometimes you can run smarter rather than longer.

Those are your three types of run for your basic training plan. You can use variations of each of them and they should be specific to your target.

What else should you include in your training plan?

You may include non-running training – also known as cross training. This could be swimming or cycling for example. Whilst the best run training is running you can still get a workout without stressing your body in the same way day in day out. I’ve found Cycling, particularly on hills, can strengthen your legs and has some cross over to running.

Your next training consideration should be gym type exercises. Although you don’t necessarily need a gym. These are conditioning exercises that are going to build your core strength and good exercises to do are exercises that mimic the same joint motions and forces of running. I use heavily modified versions of traditional exercises such as lunges and other single leg movements both in my own training and with clients.

Now we’ve got those components to our training plan, let’s think about how you put them together.

The plan needs to be progressive and training should be consistent. You’ll not progress if you do a long run tomorrow and then hang up the shoes for four weeks before doing another run. How you play this depends on you and your running level – a beginner might want to work on building mileage more gradually while a more advanced runner might already be packing the miles in and want to build speed.

Don’t forget that not every run is going to be longer and faster than the previous. It’s good to have relaxing run from time to time, perhaps with friends, where you can just enjoy it. Running’s not all about slogging through endless miles!

Let’s recap on our training plan:

You should have three different types of run – mileage builders, shorter interval runs for increasing speed and some easy run to enjoy relax;

Cross training – non running exercise such as cycling that builds strength and works your aerobic system without putting demands on your joints;

Conditioning exercises – gym type exercises to improve your core strength, improve your muscle co-ordination and improve your flexibility that will ultimately have a beneficial impact on your running.

Any questions, just jump on my website and use the contact form – www.charliesharpe.co.uk

I’ll be back soon on the Run Geek website with more topics such as what running gear to choose, goal-setting and how to run faster.

I’ll also be at the Run Geek store on Thursday 19th September at 7pm for Run Geek first ‘School of Run’ when I’ll be talking about running and answering any questions you might have.

In the meantime happy running and enjoy yourselves!

You can check the run geek store out and a video blog here. 

http://www.rungeek.co.uk/blog/school-run-basics-training-plan/