Running Tips

Running is a great way of increasing your fitness as well as spending some time outdoors, Spring and Summer is a great time of year to start a running plan. It can be a great social time to spend with a running partner, friends or your partner or even a chance to switch off and escape the office. Running and reaching your goals gives you a great sense of achievement. Follow my advice and you can reach the running goals you set yourself in 2011.

Training Advice

Before you start:
GET RUNNING TRAINERS FROM A SPECIALIST RUNNING SHOP NOT A SPORTS SHOP

Nothing to 5k

Ok this running lark is addictive!
Start off with a 'run then walk' method as follows

Jog 2mins Walk 2mins if you can manage it, if not start with 1min jog 1min walk remember everyone starts somewhere (this is how I started running, I went from 20stone & smoking 30 a day to being a personal trainer and running the London marathon 2010) see how long you can keep this up for. Try 10mins to start with and slowly increase to 15mins etc. when you get up to 30mins try to increase the jog time and reduce the walk time until you can run for the whole 30mins. If you have a heart rate monitor use it but if not try to keep to a pace where you can hold a chat with your running partner, if you don't have a running partner find one it helps when you want to stop and rest and also it's safer than running alone. Always take a phone and some water with you.
If you find you are getting out of breath too quickly slow down.

5k to 10k

If you are at 5k and want to train for a 10k Increase your 5k by 1k every 2 weeks and do interval sessions in the week so;
Week 1: 2 x speed sessions on a treadmill (or outside) e.g. 1 min at 2km per hour faster than your comfortable pace and 1 min at 2pm per hour slower than your normal pace alternate these speeds for 20 minutes (if your comfortable pace is 10km per hour you would alternate 8km and 12km at 1 minute intervals for 20 minutes). On the Saturday run 6km at your comfortable pace
Week 2: repeat week 1
Week 3: as week 1 but the long run will increase to 7km
And so on, as the sprints get easier increase the fastest of the fastest pace by 0.5-1 km per hour or extend the time of the fast pace sprints by 30 seconds

Half Marathon

Follow the above until you get up to 10k. Next aim to run 21km a week, so 2 x 5km runs in the week (try to include hill runs and interval sessions) and an 11km run at the weekend.
Next start to increase the weekend distance by around 2-3km every other weekend e.g. 2 weeks at 11k, 2 weeks 13k, 2 weeks 15k etc. till you get to the goal 21k (13.2m)

Take carb drinks or carb gels onboard every 45-60mins on training runs. Try different drinks and gels to see what suits you the best. The Lucozade or High5 ones are my recommendations.

Full Marathon

NOW THIS IS A DIFFERENT BALL GAME
80% mental 20% physical
This is all about digging deep and sucking up the pain after 15miles and also this is where all the core work and leg work pays off.

Putting the miles in, so start off with all of the above first then from the half marathon distance start increasing your miles every other week by 1/2 miles now (not kilometres) and increase the mid week runs a little but still work on hill sessions and interval sessions. The long run should be every other weekend and a shorter run the following weekend e.g.
Week1 2x mid week runs then 14miles
Week 2 2x mid week runs then 8miles.
Week 3 2x mid week runs then 15-6miles

2. Food diary. You need to have a good look at what you’re eating before and after the long runs, try recovery drinks and bars. The Lucozade website has a free nutrition plan that is worked out for your own bodyweight and it's free. They give you carb intake before and after and what foods to eat.

Additional notes for all running programmes from 5k to Marathons:

- Include some core exercises in your gym routine
- Lunges, squats & rotational lunges are a must and if you have ViPR's ask one of the trainers to show you a workout with it.
- Make sure you are hydrated before and after your run (your wee should be the colour of pale straw!)
- Don't ignore pain and niggles - see a sports physiotherapist if you pick up any injuring or warning signs
- Get running trainers from a specialist running shop. I use Derby Runner and all clients and Fitness First members get 10% off
- Make sure you stretch after every session... The musts are quads, hamstrings, calf’s, glutes, hip flexors, inner and outer thigh. Again if your unsure as a trainer at your gym to show you.

Have a great weekend and remember "Train don't Drain"

Tim

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Tim Wooldridge Personal Training

http://www.nottingham-personal-trainer.co.uk

Follow me on Twitter @ http://twitter.com/Timwooldridge

A weight control to-do list by William Wolcott

Eat the right foods for your Metabolic type

Balance your ratios of carbs fats proteins

Don't undereat
- Forget about skipping meals
- Never cut your caloric intake too much

Eat to lose
- Don't go more than 4 hours without eating
- Keep your blood sugar stable
- Eat the good, restrict the bad
- Eat Adequate dietary fat

Do a little Exercise
- Do at least 30mins of aerobic exercise a day from walking to bike etc
- Lift some weights

Be focused and realistic
- Pace yourself it takes time
- Think long-term
- Keep it simple don't count calories

General Dos & Don'ts
- Cheat a little 90% good 10% bad
- Drink lots of water
- Don't use meal replacements
- Bypass Artificial Sweeteners and Diet pills
- Consider food intolerances



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Tim Wooldridge Personal Training

http://www.nottingham-personal-trainer.co.uk

Follow me on Twitter @ http://twitter.com/Timwooldridge

What a great end to a busy week

Hi Tim

Following on from my good news today I thought I'd write you a testimonial.


'For most of my life I had not needed to be too concerned about my fitness or weight but as I approached 62 I had become aware that my level of fitness could be better and my weight was starting to increase. Some friends had experienced real improvements through working with a Personal Trainer, so I decided to give it a try. I found Tim’s website, contacted him and he responded very promptly, talking me through what he could offer.
I have now been training with him for 5 months and have seen some real benefits to my health, as well as feeling fitter and stronger. He advised me on diet too and I have lost 12 lbs in weight, my blood pressure has reduced, my cholesterol is down and the control of my diabetes (I am a type 1 diabetic) has improved. I have never really enjoyed working out but Tim’s sessions are both fun and tailored to me needs. He’s made me realise how important fitness is and how it helps in all areas of life, including mental wellbeing.

I would recommend Tim as a personal trainer to anyone wanting to improve their fitness, stamina and general wellbeing. Not only is he an excellent trainer, he's an all round great guy who never stops talking!'

Thanks a lot for your advice and support.

Mike




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Tim Wooldridge Personal Training

http://www.nottingham-personal-trainer.co.uk

Follow me on Twitter @ http://twitter.com/Timwooldridge

Back on it

Been out today for our second long run after completing the Virgin London Marathon in April, we did 90mins today but it was hot hot hot..... I wish it had started to rain while we were running instead of afterwards. More blog updates to come about what kind of training we are doing so stay tuned


- Posted using BlogPress from my iPhone 4

Tim Wooldridge Personal Training
Please visit my website at http://www.nottingham-personal-trainer.co.uk

Journey of Self Discovery - "LonDone"

In some ways writing this newsletter is sad as it means our London marathon journey is over.
Here is our final update on how things went:

For the crucial month leading up to the run;
Our longest run was postponed and shortened as Tim woke up unable to move, we did go out bank holiday Monday for a shorter run.
I went to Romania with work, I met many teachers, professionals and parents who were desperate to help children with Autism in Romania, which was inspirational and encouraging. If anyone in the field wants to do some good I urge you to go and help.

The last 2 weeks involved;
Little exercise, lots of carbs and avoiding anyone with a hint of a sniffle. The last week had the added rotation of excitement, nerves, fear, nightmares and pure panic!

The run;
We got to London on the Saturday to the expo and it was like a
showcase of the last 4 months of our lives in 1 room - running wear, compression clothing, massage, deep heat, Lucozade, jelly babies..... We picked up our numbers and goody bags randomly containing a can of London Pride and drove to our hotel where except for a wander to Pizza Express we chilled for the rest of the day.
Up bright and early Sunday morning we had our obligatory porridge and made our way to Greenwich. Everyone was very helpful and friendly and despite the rain it was a great atmosphere. Once we started it was amazing - the crowds and runners were extremely supportive and we were breezing through the miles wearing our smiles! I have learnt that after 3 hours my body can not tolerate carb gels so whilst briefly walking off a stomach cramp at mile 17 I got a tap on the back by a lovely old man telling me "we're all in this together"
which soon got me running again. So we carried on, seeing Tigger, Scooby Doo, Batman, a Womble, some
very inspirational runners with very personal stories and Dom from Dick and Dom (Tim could not resist shouting “bogies” at him!)
At mile 21 Tim admitted to severe knee pain, which finally stopped him in his tracks so, the rest of the race was a mix of medic stops, power walking and running as much as his knee would allow. The crowds were shouting our names and my family were waiting at mile 25 with big smiles - thanks guys!
As we turned and sprinted the last stretch of the mall to “Chelsea Dagger” by the Fratellis I was screaming with delight. As soon as I had my medal I knew I would be back next year.
We went to the NAS hospitality where we were greeted with applause and had a sports massage. We were drunk on pride and euphoria -I didn't want to take my medal and running outfit off and didn't want the day to end.
We had so much support on the day - our phones, facebooks and emails were going mad with well wishes - thanks to you all.
Tim’s knee is now on the mend after a dose of acupuncture on his IT band.

It's been a long, tough journey but the pay off was HUGE!
We have learnt a lot about ourselves and our limits. Training for a marathon is an all-consuming journey, taking commitment, dedication, obsession, stubbornness, stupidity, guts and good friends. People do start avoiding you when all you talk about is your marathon! Some of you were amazing - you know who you are!
The NAS were amazing both on the run up and on the day. We were greeted by fellow NAS runners, supporters and the team throughout the day.

Now for the big news ........ You his have all been amazingly
supportive and generous. At the time of writing we have raised an amazing £2680 for the NAS. Those still wanting do donate can do so at http://uk.virginmoneygiving.com/woolys-do-london until May 25th, cheques and cash need to be collected by May 22nd.

So after months of the training vortex, injuries and therapies it's all over. In the words of Big Chris “it’s been emotional”, but after saying it was our first and last we will be back next year!

Tim & Marianne

It's nearly here!

Hi Guys

Its just 7 days till we run the London Marathon for the National Autistic Society. The support and generosity of our friends and family has been amazing. For anyone who has been planning on sponsoring us before the day please go to; http://www.facebook.com/l/a5348;uk.virginmoneygiving.com/woolys-do-london The money we have raised will serve as great motivation on the day.

We will be in touch after the run to update everyone on how we get on

Best wishes

Tim & Marianne


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London Marathon Update

We have continued to make great progress with our training and fundraising, it is now just 4 weeks till Marathon day!

Training Update
Training is going to plan, we are now up to 20 miles. The training has been tough and tiring, we both have aches and pains but with just one last long run left before the big day there is light at the end of the tunnel. At this point it all seems to be blurring into one long training zone, which rotates between sports therapists, carbs and Radox baths.

There are now just the two of us left in our training group for the big runs, in hindsight this is probably for the best seeing as these runs have brought new meaning to the term “digging deep” (AKA ‘mardy Marianne’). The 18-mile run was tough but Ashby 20 was relentless, it was basically 20 miles of hills! We got our red (Aldi!) jumpers for completing but did literally pay blood, sweat and tears to get them. Once home I crawled out of the car and up the stairs into a cold bath and lasted 3 minutes, my spirit was definitely broken. How on earth did Eddie Izzard manage it?? I hobbled into work the next day and have never had so much pain in my legs, this week we have been in bed by 8:30. This marathon is taking over our lives!

We are planning a 23 mile run Easter weekend and then will start to taper for London, I thought I would never say it but I cant wait until we can cut back on the carbs! I may be wearing a wet suit on the beach at this rate ;O)

Fundraising Update

You guys have been amazing! We have reached and passed our fundraising target, which has been a real weight off our shoulders. So far we have raised £1892 for the National Autistic Society.

A huge thanks to those that have donated so far, since our last update we would like to thank; Alessandra, Justen, Saminda, Steve, Pete, Sue, Amy, Nicky, Allison, Ash & Jen, Wayne, 2xFF members, Mad Mark, John & Joe. Thanks also to those that have donated as part of the ‘fit for a fiver; scheme and ‘running package’ schemes.

We are running to raise money for the ‘National Autistic Society’, the NAS are currently raising awareness for ‘World Autism Awareness Day’ on 2nd April 2010 and are starting a campaign to help children with Autism and mental health problems get the support they need. The NAS have fronted a campaign to improve the lives of adults with autism through the ‘don’t write me off’ campaign. Autism is typically highlighted in the children’s services, adults with autism are often ignored with a huge percentage not receiving the support they are entitled to, their research found that this lack of support has led to some adults with autism experiencing severe mental health problems. For more information about Autism, Aspergers Syndrome and what this charity does, go to the NAS website

To make a donation click here or ask Tim or Marianne for a sponsor form.



Fundraising Schemes;

•Fit for a Fiver
People will give £5 to enter a drawer to claim a personal training session with Tim (worth £40). Those that take part will have their names placed into a hat and at the end of the month one name will be randomly drawn to see who gets a session for £5. This will take part for a further 3 months, so those that want to take part every month can donate £5 each month or £15 to have their name placed into the remaining 3 draws. 
Tracy Craddock was the lucky winner for February, March’s draw will take place at the end of the month. To take part donate your fee on the fundraising page Virgin Money Fundraising Page writing “fit for a fiver” in the comments box or give your fee to Tim or Marianne.

All proceeds for the above schemes will go directly to the National Autistic Society via the Charity webpage

For regular updates join our Facebook page here

Tim & Marianne Wooldridge


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