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goRUN10 – New Running Training Programme to get you to 10k

Posted on 26th March 2018 by

goRun10 10 Running ProgrammeNew Training Programme to get you to 10k!

We are delighted to be teaming up with Mike Chambers, from Next Step Running, to offer you a fully supported run coaching programme, to get you beyond 5k!

With a new Eastleigh 10k date, this is the perfect chance to refocus and get the expert support and guidance to run 10k!

Achieve your goals! Learn lifelong running skills!

Book your place online here! 


What does the programme include?

This unique programme is the perfect combination of a practical running programme with an experienced, qualified coach alongside an informative schedule of educational and practical sessions, structured to support your long term running journey.

The programme will run on a Wednesday evening from 6.30 – 8pm.

Week 1, 11the April –  Introduction to the running programme & getting to know you. This will include what to expect from the programme, outline of the training plan and a gauge of where you all are, so that the programme can be tailored accordingly. We will cover some key important issues in running, so that you can get the most from the programme and maintain lifelong love of running!

Weeks 2 – 9, 25th April – 13th June – These weekly sessions will include a 1 hour supervised run, including not only running but drills, technique, strength and conditioning work and more. There will also be a 30minute practical or educational workshop, covering a different topic each week. These sessions will include the following:

  • Warm up and cool down – dynamic stretching vs static stretching – why & how.
  • 10k Training – key components – interval training, threshold & tempo runs, hills, the long run and running easy.
  • Tapering and last week preparation.
  • Strength training for runners.
  • Foam rolling for runners.
  • Race day – hydration & fuelling, pacing for 10k, post race recovery
  • Pilates for runners.
  • Managing load & capacity, making sure you avoid injury.

By adding this unique, educational element, to your running programme, you will benefit from being able to ‘run better’ – avoiding injuries, achieving your goals and loving your running!

Why would I benefit from a supported running coach programme?

With access to so many online training plans, running apps, free running groups and with running training programmes in every magazine, Running Coaching can be seen as a luxury only needed for elite level athletes. Surely everyone can run anyway? It’s just a matter of how fast and how far! You just need a pair of trainers!

But think again! Recreational runners arguably benefit more from a structured running programme with a qualified, experienced Running Coach than those club level racing snakes!

Too many runners do the same run several times a week, run too hard too often, plateau and / or pick up an injury. These issues can really hamper enjoyment of running and progress and often cause people to give up on running. With the right education, guidance and support, we can help you avoid this.

Having a structured programme with a Coach will motivate you, challenge you when they think you can give more, but more often than not recognise when you need to back off and take it easy!  A Coach will structure your week so you include all the key components to make you a fitter, stronger and faster runner.

How much is the programme?

The 9 week programme costs £79. This will include:

  • Week 1 introductory session
  • Bespoke 8 week training programme based on 3 sessions per week
    • 8 x 1.5 hour weekly sessions with the Running Coach & goPhysio
    • 2 x homework sessions to do with the rest of your group or on your own in between
  • Support on creating more variety in your running, including hill sessions,interval training and strength & conditioning work, with lots of support and tips to help you build strength and speed throughout the sessions
  • Email support throughout the programme
  • 10% off at goPhysio for Physiotherapy, Sports Therapy or Sports Massage, should you need it

Who is this for?

This programme is suitable for those who are able to run at least 5k. Maybe you’re a Parkrun regular but aren’t sure how to get to the next level. You may have signed up to the Eastleigh 10k but heaved a sigh of relief when it got postponed as you weren’t ready. Maybe you’ve run comfortably on your own but now want some extra support in a group environment. Or it might be you’ve recently returned to running from an injury and want to make sure you are armed with the right skills and knowledge so you don’t get injured again?

Places are limited, please book your place here or to find out more or if you have any questions, email fiona@gophysiotherapy.co.uk

 

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Eastleigh 10k – 10 day countdown with Next Step Running & goPhysio

Posted on 9th March 2018 by

After a somewhat unexpected and disruptive week of snow, it has been nice to see a return to the normality of early spring…lovely to see the sun and of course rain and near impossible to do a run without thinking you have too many / too few layers on!

The run up to the Eastleigh 10k always includes a daily weather watch and such is our British weather in March there is no guessing what the weather will be on the day. Hint of summer sun…or return to biting winds and rain?? We will see.

Last night, we were joined by Running Coach, Mike Chambers from Next Step Running and 13 keen runners who have signed up for the 2018 installment of the ever growing and popular Eastleigh 10k road race, to talk through their last 10 days preparation…and yes this included the weather!

Mike has kindly written this guest blog post for us.

The evening began with introductions with a mixed audience of first time 10k runners through to the more experienced runners in the hunt for a new PB. But what unites all us runners is the thirst for information to improve your running and the mind games that go on in your head in those final few days.

We talked through dealing with nerves, trying to get the whole thing in some perspective compared with the really important things in our lives….and could we all run a little bit more like Eluid Kipchoge…not as fast but at least with a smile on our face!

Tapering

One of the hot topics of debate for this evening (and every evening you spend with a group of runners) was focused on the last week of training and tapering before a key race. The greatest fear among many new runners is getting to the start line tired from training in the last week, but in my experience, backing off too much is more likely to leave you feeling flat come the big day. Our bodies crave routine, so just take out some of the volume (30%), just tweak the intensity down a notch and keep the same number of running days….and don’t go to Ikea the day before race day! Easy runs with ‘race pace’ strides (4 or 5 x 30 second bursts) or even ‘pick up’ miles at the end on your easy runs is a simple taper for new runners over a 10k distance. This will keep your body in tune with the pace needed on the day, without digging too deep.

Food

And of course we talked about food! In a world of super foods and diet programmes and get fit quick solutions, I like to keep things simple. As long as you are eating a sensible balanced diet, keep to it, no major changes and no major carb load! The small taper in your training in the last week will act as a carb load if you maintain your usual diet. Yes, to a carb based meal the night before, but more importantly, graze through Saturday with little and often approach to snacks. And we tried to dispel myths and one claim on the night that new research suggested you don’t need any carbs at all!

Hydration

Make sure your body is hydrated through those last few days, and don’t go chugging water Sunday morning…you will feel heavy…and be in a long queue for the toilet. Keep up some electrolyte in take through a sports drink on the day. Gels – realistically unless running over 70-80 minutes for the 10k, you wont need fueling during the race, your body will have all the glycogen stores you need to fire you to the finish.

Race Day Prep

Most runners I know are creatures of habit and getting the timetable right on the day is critical to avoid a full meltdown! This works best by working backwards from the race start time, breakfast around 2 hours before this. Thinking through travel and parking on the day. Kit laid out day before (OK, I will be honest, I have laid my kit out at least 3 days before!!). Race number pinned on and check and double check have everything you need…..remember the weather…this could be vest or t shirt, but equally we may be looking at base layer, hat and gloves. A layer to keep on to the very last minute also worth having.

Race day is about trusting in your training and committing to what you set out to do, be it just get round or chasing that PB. Visualise achieving your goal, crossing the line and getting the medal and t-shirt will help you to make that your reality.

Next Step Running LogoSo, to all of you doing your first 10k, chasing a new PB or whatever your motivation for getting out there on race day, smile, commit to your pace and the very best of luck.

Mike Chambers, Running Coach

Next Step Running