Welcome to your first weekly report!
We are extremely proud of all that you have achieved over the last 4 weeks and look forward to seeing you all progress as the weeks go by!
All your information for the 12-week programme can be found at http://www.run-tcrc.co.uk/beginners-group-programme/ we’ve also created an information pack that you can download containing the weekly plan, stretches and advice.
Your running plan this week
| Week | Main Session | 2nd Session | 3rd Session |
| 5 |
2 x 2 mins running, 90 secs recovery 1 x 10 mins running |
1 x 8 mins running | 1 x 12 mins running |
The aim of the plan is to get you all ready for Lytham Parkrun on 16th April.
Parkrun – by Christine Burgess
A fast growing trend in running is the popular parkrun set of events. These are a worldwide phenomenon established to motivate people who are not necessarily active to run or walk over a 5k route.
As the name says they all take place in parks so there is no traffic or roads to cross. They are all 5k – some are flat while others have hills – the surfaces can vary from tarmac to gravel to grass. All runs are on a Saturday morning with a 9am start which is a great way to start your weekend. It feels really good knowing that by 10am on Saturday your run’s done and the rest of the weekend is your own. It gives time to recover for a longer run on Sunday (or not)!
The runs are open to all ages with children being welcome, but they do need to be accompanied by an adult. Dogs are also welcome! There are some fast runners that take part but also people that walk most of it.
There are four local park runs – Lytham Hall in Lytham, Avenham Park in Preston, Williamson Park in Lancaster and Cuerden Valley Park in Bamber Bridge. Avenham Park has been very popular with TCRC members – even with the nasty hill that you have to go up three times! Lytham Hall started at the end of November and is also becoming popular with members. It is classed as a trail run and there has been standing water and mud on the 3 occasions I have done it but no hills, all good fun. There is also a nice café which serves great coffee and cake. Williamson Park only got going this month and I believe it is quite a challenging route with hills.
As there are park runs worldwide it is something you can do whilst away for a weekend or on holiday – just remember to pack your barcode. Members attending last year’s training weekend ran in the park run at Fell Foot Park Windermere.
Another plus is that it is free to enter. Volunteers organise them and there is always a need for help so if you can spare a few hours on a Saturday morning you could always volunteer.
You need to register online before you can enter which is easy to do – even I managed it with no problem! You need to print a barcode off and take it with you when you run. This is scanned at the end so your time can be recorded, no bar code no time. Repeating the same course lets you monitor your performance and you can push it as it is only 5k.
Why not give park runs a go they really are fun. There is no pressure and everyone is friendly.
Ribby Hall – Tuesday 1st March 7.15pm
Everyone should have received an email inviting them to attend an evening at Ribby Hall on Tuesday 1st March. The evening is for everyone to have their gait analysed.
Gait analysis provides runners with essential information about their running style. This is important however long they have been running, as only through knowing their running style will they be able to select the right shoes.
The major focus of gait analysis is to measure the degree of pronation. Pronation is the natural inward roll of the foot as the outside part of the heel strikes the ground. This roll acts as a shock absorber for the leg and body, optimally distributing the force of the impact of the heel hitting the ground.
- Overpronation is when the feet roll inward too much.
- Underpronation (or supination) is where the feet don’t roll inward enough.
Gait analysis matches the runner’s degree of pronation with the correct shoe type, with the aims of counter-balancing over or underpronation, helping reduce the risk of injury and improving running efficiency.
The Activate Sports Store has a running machine and video equipment. Each person will take their turn on the treadmill whilst being filmed. The footage will be slowed down to show how the foot hits the ground. This will determine your gait! The professional team at Activate will answer all your questions and we will be having a presentation and food afterwards.
Your TCRC run leaders will also be taking you on your homework run within the grounds of Ribby Hall.
Car sharing will take place from the YMCA at 6.30pm.
It is a great opportunity and so far we have 55 people confirm they wish to attend!
Running Groups
As the week’s progress, so will your running stamina and speed. The group that you originally started in may no longer challenge you, so you may need to move to the next group. Some groups will split into two groups, which could possibly mean that you stay in the same group, but continue to make great progress. The letter of your group is just to ensure that we have the right number of run leaders and helpers each week. Each group will run further and get faster.
TCRC Main Sessions
What happens at the TCRC main sessions….
TUESDAY – Tuesday is a club run, meeting at the YMCA at 6.45pm – ready to run at 7pm. Runs from 3 up to 9 miles will take place, with different speed/ability groups. Each individual ensures that they have a group to run with, prior to leaving the YMCA.
Following the run, showers are available at the YMCA and then a short journey to the Tramway pub for liquid refreshments!
THURSDAY – Thursday is speed training. Speed training takes place in different locations – Fleetwood, Thornton, Blackpool and in the summer, Scorton. Speed training is for every ability and the sessions are structured to cater for everyone. Training starts at 7pm.
ALWAYS HERE…..
Your progression and enjoyment of running is very important to us and we are always here for you to ask questions. The TCRC beginners Facebook group is extremely popular and is a great place to encourage your fellow runners!
We are very proud of you all and look forward to seeing you all on Thursday!
Your TCRC Team !