Purple group Q & A with Coach Karen

1. Purple group Q & A with Coach Karen December 7th 2017

2. KIT

3. Shoes q1 • A couple of us have had issues when purchasing new trainers - do you have any tips/best practice in relation to buying new running trainers? • What are the main things to look for?

4. FEET

5. SHOES – running gait Pronation Supintion Outward roll of foot Normal amount occurs during push off phase as heel lifts from ground Too much = strain on muscles & tendons of ankle Causes – ankle sprain, ligament rupture, iliotibial band syndrome Solution – shoes to correct Gait, stretch • Inward movement of foot to best distribute force of impact on ground • Outside of heel strikes ground & foot rolls forwards & flattens • Critical for shock absorption • Too much = foot & ankle have problems stabilising body, shock isn’t absorbed efficiently, push off 2nd & • big toe • Causes – calluses, • bunions • plantar fasiitis • Achilles tendonitis • Solution – stretch, roll, • support shoes, orthotics

6. Shoes • Need to protect foot from forces generated when you strike the ground • Should allow you to land stably • Should absorb shock • Should allow you to push off

7. SHOES • Length, width & depth of both of your feet • Buy shoes afternoon – feet swell during day – am purchase ½ size too small • Wear running socks • Run in them • Not sure? 1 pair on each foot or yours and new • Take old pair – wear pattern • Stand up, thumb space between toes & end of shoe – never buy tight shoes in hope they will stretch • If possible run 2 pairs – rough guide - shoes last 500 miles (everyone’s different)

8. Shoes q2 2. Should different types of shoes be worm for different surfaces?

9. SHOES FOR SURFACES • You can wear road shoes off road as well & on the track • Muddy XC – studs or spikes • Track – long distance spikes • Gym – have a 2nd pair for inside

10. SHOES • HEEL DROP - how much taller the heel is than the forefoot • shoe with 25mm thick heel & 15mm thick forefoot = 10mm heel drop. • shoe with 10mm thick forefoot &10mm thick heel = 0mm heel drop e.g. Hoka • Large heel drop encourages heel strike – • Less encourages midfoot strike – less shock up leg therefore reduced injury risk

11. Kit q3 • What type of kit is essential for wet weather?

12. WET WEATHER • Shoes with decent grip (wouldn’t say my ONCloud are fab) • Showerproof jacket • If cold – layers (thermal, gloves, hat or headband – lose 1/3 heat through head) • Technical fabrics wick sweat away from skin – evaporates, you’re warmer • Contacts or baseball cap!!

13. Gear q4 • Running gear can be expensive - Is there any general advice you can give us in relation to items that we should refrain from purchasing or items we should definitely invest in.

14. NEEDED, NICE OR NOT NECESSARY? • Shoes • Socks • Shorts & tights • Long & short sleeve technical top • Showerproof jacket (wind/rain/snow) • Hat/headband & gloves • High Viz • Buff if it’s really, really cold!! • Watch with stopwatch function - Decathlon

15. Where to shop? • Gait analysis – Advance Performance Cambridge or Peterborough (sign in just inside door – can be busy!) • Kit/shoes – SportsShoes & Start Fitness online, Decathlon, Asics, Nike & Adidias at Freeport, Braintree

16. TRAINING

17. Training q1 • What advice can you give us in relation to best techniques for improving speed and distance.

18. FURTHER, FASTER • Not more than 10% increase each week • 3 weeks up then 4th week down • E.g. 10M, 11M, 12M, 10M, 12M, 13M, 14M, 10M • Consistency is key • Easy, hard, easy • Run at variety of paces & hills • Cross training – bullet proof your body Pilates, yoga, stretch, roll, gym, cycle, swim

19. FURTHER, FASTER (2) • Train the same, stay the same • Overload (bit more) causes adaptation • Too much overload causes breakdown

20. Training q2 • How many sessions should we be aiming for per week? Is running every day a bad idea?

21. FREQUENCY • At least 3x each week • Every day significantly increases risk of injury  • Rest allows body to adapt to training 

22. Training q3 • How can you stay hydrated on a long run? Are hydration gels worthwhile?

23. HYDRATION • Stay hydrated all the time • Drink small amounts of water continuously during day • Urine should be pale yellow Warning – too much is as dangerous as not enough Long runs – weigh before & after

24. Hydration - gels • Energy gels are a convenient way to boost your carbohydrate intake during very long runs. • Drink too much water = toilet! • Energy & caffeine gels are great for a mental boost e.g. 22 miles of marathon • Isotonic Energy Gels are carefully designed to digest quickly and easily • Energy + Electrolyte Gels designed to help keep you hydrated • GO Energy + Immune Gels have a blend of vitamins & minerals to support immune function.

25. Training q4 • Uphill v downhill techniques- what advice can you give us?

26. Training q5 • Are there any specific breathing techniques we should try and follow when running to enable more oxygen to get to our muscles?

27. BREATHING • Mouth or nose • Breathe deeply & rhythmically • Avoid shallow, quick breaths • Regular pattern – 1 breath for every 2 strides • Breathe from diaphragm – O2 in & CO2 out

28. Training q6 • Morning v Evening training- which is better and why?

29. AM OR PM? • What suits you? • What fits your lifestyle? • Potential advantages / disadvantages to each • Practice for race time e.g. 9.30am Festive 5 or 7.45pm MWL 10km

30. WE LOVE HILLS THEY MAKE US STRONG! UPHILL DOWNHILL • STAY TALL – HIGH HIPS • SLIGHTLY SHORTER STRIDE • DRIVE ELBOWS BACK • LOOK IN FRONT SO LONG NECK • SLIGHT LEAN FORWARD OR UPRIGHT • ARMS ACTIVE & USED FOR BALANCE • HIGH HIPS • ACTIVE FOOT • DON’T LEAN BACK/BRAKE PRACTICE – WHEAT HILL ETC

31. Training q7 • Some of us feel less motivated running alone- can you give us any tips to motivate ourselves to run alone?

32. ALL BY MYSELF …. • Mentally strong • Goal e.g. run for 30 mins • Disassociate e.g. think about something else • Small goals e.g. end of road, run for 5mins then another 5 – I can do that • If Shirley is out she’ll get faster and then I won’t be able to keep up with her

34. RACES

35. Races q1 • What is the NHRR protocol for entering races? Are we required to wear NHRR kit?

36. HOW, WHAT, WHY? • Enter anything • Enter as NHRR, £2 discount • Wear club vest – top layer if cold • Must if Midweek League, XC or other team competition e.g. Herts Champs • Never run as someone else – banned, bad name for club • Never race with ear phones

37. Races q2 • In your experience, what races should we avoid?

38. GREAT VS GHASTLY RACES • Ask for recommendations • Large races e.g. Great series • Local races • Team events e.g. MWL & XC League • Too long too soon • XC – conditions, competition level e.g. National at Parliament Hill

39. NUTRITION

40. Diet q1 • What food is good to eat after training? Are there any specific foods we should be avoiding on training days?

42. WHAT TO EAT • Balanced diet • Carbohydrate & protein after training particularly if hard session e.g. milk shake, banana, rice cake, chicken sandwich • Within 40mins of finishing

43. Diet q2 • How long before training should we avoid eating?

44. WHEN TO EAT • Am run – run fasting • Meal - 2-4 hours before training – individual • Spicy foods not best on training days • Lower GI better as more even blood sugar • Runner’s tummy – high fibre, fruit etc 