1ok London Run
If you’re a bit of a fitness buff like me, and love seeing some of your local city, then why not consider entering this year’s 10k London challenge? It's quite simply the best way to see all the touristy things in London while getting fit – all for a good cause. This 10 kilometre run raises money for the Rainforest Foundation, a charity that supports indigenous people living in rainforests and aids them in their efforts to prevent the destruction of their local habitat. It has to be a win-win situation for both the people and the forests, and now you can combine your love of pavement-pounding with your appreciation of the environment. Just think of being able to raise money for people whose lives and livelihoods are being turned upside down by the destruction of their forests by large corporations seeking to clear land, exploit the resources they find or the people they come across, or the land they steal from the locals. Speaking of money, it’s less than £30 to enter, and this gets you a great vest so you’re visible while running, advice on training for the race, and plenty of hints and tips on how you can raise money.
Beginning at the world-famous Hard Rock Cafe on Piccadilly, you'll pass many of the attractions that have made London the leading destinations for tourists the world over. And, you’ll be running in the 10k London charity race with many famous people and celebrities – perhaps it’ll be a good chance to collect a few autographs or photos while everyone is sweating and huffing and puffing. On second thoughts, perhaps not – just stick to running the marathon and raising money! You will definitely make a friend or two, though, and the best thing is that you all love running, and you’re running for a cause, so that’s at least two things you’ll have in common! Combine that with the fact you’re all having fun and it’s a surety that you’ll walk away with not only a sense of accomplishment but a few more numbers in your mobile phone contact list (even if you didn’t get that photo with your favourite celebrity!).
Why not take on one of the marathon traditions and dress to impress – your favourite Disney character or other fancy dress outfit will show people you’re serious in your efforts to have fun. Just make sure you give any new-found friend your real name. 'Cher' is not how you want to be remembered in someone else's mobile phone address book. Or, perhaps it is!
The 10k London race is set to become one of the much-anticipated marathons each year, and while the organisers have not set an amount they’d like to reach in their fundraising efforts, it is hoped that runners will do their best to raise as much as they can through their individual sponsorship efforts. One thing is certain, though, even if you take part and do your best, it's bound to be enough – you can't ask for more than your best!
An Easy To Follow Beginners Running Guide
If you are a total beginner trying to get into running then this is the beginners running guide for you.
There are 3 main things you should keep in mind when starting out. The most basic being to train UNDER your limit and start off slow. If you do too much you could cause yourself an injury and some furhter downtime, which is all time you can’t train for:
- Only Run Slow! You need to focus on increasing your stamina / endurance before anything else. Even if you feel comfortable cardio wise your joints and muscles may not be used to the extra weight and movement and strain required.
- Build Gradually. To become a better runner you will have to steadily increase the amount of distance you run. But step it up gradually. You shouldn’t increase your overall weekly mileage by more than 10% or two miles per week.
- Warm up and cool down every time If you don’t do this you will get injured. You should spend 5 – 10 minutes of walking or slow jogging to prepare your muscles for the exercise. When you are finished cool down by walking at a slower pace for five minutes.
Running Guide
Here is the simple training guide which if you are commited to it will take you from a 10 minute run to running for 30 minutes.
Following this guide you will be running 3x a week, with at least a 1 day gap in between each session – a good pattern to follow is running on a Monday, Wednesday, then Friday. This gives you 2 whole days to recover before increasing your distance.
On top of this guide you should do a 3-5 minutes warm up and cool down. The rest periods should be only 1-2 minutes otherwise your muscles will cool back down.
Week 1: 10 Minutes: 5-rest-5
Week 2: 12 Minutes: 6-rest-6
Week 3: 15 Minutes: 8-rest-7
Week 4:18 Minutes: 6-rest-6-rest-6
Week 5: 20 Minutes: 10-rest-5-rest-5
Week 6: 22 Minutes: 12-rest-10
Week 7: 25 Minutes: 15-rest-10
Week 8: 30 Minutes: 15-rest-10-rest-5
We hope you have enjoyed this beginners running guide. If you ever struggle with motivation, or find it a chore to run then give our running training cd album a go. It will align your subconscious mind an ensure you are totally committed. It will make you driven to go further in your training and put more effort in than ever.
Have you heard of Chi Running?
Chi running is a particular style of running that claims to focus on efficiency and relaxation whereas traditional running technique focuses on power and strength. They consider a runners form to be more important than a runners speed. They also claims it draws on the spirit of Tai Chi or Yoga and to become more self aware so to feel “at one with the road”. This is claimed to make running more enjoyable and effortless. It is supposed to be revolution in the sport of running. A key part of Chi running to a more leaning forward of the torso when running and striking the ground with the midfoot (rather than the heel where most runners strike the ground).
What is fascinating about the Chi running movement is that promoters of it push a marketing hype and spin rather than a rational discussion. They distort research to achieve their own ends of promotion of the technique; or overplay poorly done research they claims supports the concept; or ignore research that contradicts the approach. It is kinda fun to watch the fanaticism that the supporters promote it with.
The evidence and advice from biomechanics experts and top coaches on foot placement during running is to let the foot land in a natural way for the individual. To try and change a running technique has been shown to increase energy expenditure. To claim that forefoot or midfoot strike running is more energy efficient, and produces less injuries than the rearfoot strike running is just marketing hype, without any good scientific evidence.
Unfortunately trying to discuss rationally with the promoters of Chi running these issues is like trying to argue about religion – no one is going to win. See this discussion on Chi Running for a mixture of views and come to your own conclusion rather than just accept the spin and marketing hype.