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I’ve been writing about running for quite some time now and if you are struggling to find something to grab you, how about starting here with this selection of my most popular running, swimming and triathlon posts.

Return to Running School

by warriorwoman on 27 January, 2013

Just over 18 months ago I enrolled myself on a crash course at The Running School determined to overhaul my running style and evolve into an efficient, faster, pain free runner. Back in the summer of 2011 I was racked with plantar fasciitis pain and experimenting with barefoot running as a potential cure all for mechanical mis-alignment and associated injuries.

I’m afraid that I was probably guilty of the “too much too soon” mentality that seems to have plagued me throughout my life. High intensity training at The Running School interspersed with snail crushing barefoot runs around the neighbourhood did nothing to ease the PF pain. Finding myself nigh on crippled I quit running for a few months and I’m afraid I had to take a rather long break from school. It perhaps didn’t need to be an 18 month long break but stuff happens.

I attend the Running School at Body Logic in Battersea and they were great throughout my sojourn, sending me regular emails to let me know that I’d be welcome to return for my remaining sessions at any point.

So yesterday, I returned, a little sheepishly, wondering how much I’d remember and if I’d be back to square one.

Kirsty took me through my paces and carried out a few tests to ascertain my core strength and see if I’d been doing my strength homework. I knew she was looking for wobbly pelvic movements so I gritted my teeth and tried to bluff my way to a pass. I fixed my pelvis with all my might and carried out the squats and semi lunges. I thought I’d demonstrated excellent control but I’m afraid she was not impressed and saw straight to the truth of my core – flabby and apathetic.

It seems there is no short cut to a strong core – you have to actually do the exercises.

On the treadmill I tried to make amends and stood tall, pumped my arms chin to pocket, and lifted my knees to attempt the cycling motion. I’d forgotten the key element of my posture though and Kirsty was able to point out in the mirror that I run stooped, with a permanent flex at the waist. To correct this I needed to scoop my pelvis under. It made a dramatic impact on my profile and I immediately straightened up, it plays havoc with the buttocks though.

After a few more sprints my arse was throbbing. You are supposed to run from your glutes and given how large mine are it seems a shame that my standard running shuffle doesn’t encourage their use. The Running School style forces you to switch on the huge muscles so who knows, hopefully in a few more months I’ll be powered by two efficient buttock cheeks and be able to run for hours without tiring.

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Sickness and Recovery

by warriorwoman on 8 January, 2013

I’ve been ill for a couple of days now so you could call today’s Janathon offering either heroic or lame, depending on your sympathy levels.

I’ve been drawn to a video by kinetic revolution showing standing jumps as an ideal exercise for improving knee alignment an reducing patellar femoral pain.

It’s basically the standing block jump that you see the more athletic competitors from the Bigger Loser partaking in.

I am embarrassingly pants at jumping. I have been known to stand in front of a low bench at the gym for a good 5 mins, psyching myself up for a plyometric leap. Even then I usually wimp out with a one legged hop or worse bail completely because someone walks by.

Today I’ve been practising in the privacy of my own home. Leaping with a perfect double legged formation onto a cushion.

Yes I have leapt approximately 2 inches high……but the form was perfect.

I progressed to the bottom step of the stairs and managed two leaps before the bookcase wobbled so ferociously that I had to stop to steady it.

After all that exertion I moved on to some medicinal stout. Starting with a bittersweet Irish Stout but moving rather rapidly on to a St Peter’s Cream Stout as the malty brew seemed to improve my constitution.

I’m a fan of the Cream Stout, it has a fairly ropey smell but the texture is truly creamy and the flavour, although odd – I’m thinking syrup of figs, is entirely delightful.

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Christmas Gift Ideas for Runners

by warriorwoman on 7 December, 2012

I regularly review and recommend high value running gadgets such as GPS watches and the latest release running shoes but I spotted a load of low priced items at the Running Show last weekend and thought I should put together a Christmas gift guide to help you treat the runner in your life without breaking the bank.

Socks

Socks may appear to be an unexciting xmas fall back, but a good pair of running socks can make a heck of a difference to the state of your feet when you start building up the distance of your runs. I’ve been through a load of different brands but am now happy that I’ve found the sock that suits my needs.

X-Socks. I’ve built up such a fondness for these socks that I’m almost superstitious and would struggle to run an event without wearing the grey and orange version. These are easily my favourite running sock.

CompresSport Running Socks. I received a free pair of these at the running show and have been extremely happy with them. They are another expensive pair of socks at £15 but are remarkably comfortable and ooze quality.

Headphones

I’ve been through many pairs of running headphones trying to find the perfect pair – headphones that will stay in place, deliver decent sound quality and preferably allow me to control my iPhone remotely.

Sennheiser PMX680 – These are my current headphones and are near-perfect for running. The neckband style headphones are very stable and never fall off but they can be inconvenient if you wear hats or glasses.

Yurbuds – I tried these out at the Running Show and would love to take them on a proper test.
They twist and lock into your ear so that you can tug on the cables and they stay in place. They have a number of models, one with a tangle free cable option and another with the microphone and remote control option that I’m so fond of. You need to get these sized to ensure they will lock into place so they aren’t the easiest gift option.

Injury Prevention

It won’t be long before the runner in your life starts to make those tell-tale groans that indicate an urgent massage is required. The next best thing to an on-site masseuse is a massage tool:

The Stick – a slightly flexible plastic stick around which a set of plastic spindles can independently rotate. It is these spindles that work on your muscles to ease out knots and release tension.

The Rumble Roller – If you have a cruel streak and a big wallet, you might consider the rumble roller. It’s an implement of torture and an expensive one at that but still remarkably effective at loosening tight knots. Its extremely hard to use without screaming a bit though.

Headbands, Visors and Hats

Halo Visor and Headband – I bought both of these items at the Running Show. I’d practically blinded myself at the gym the night before as the sweat was pouring off my forehead and the guys from Halo had an excellent display model demonstrating the effectiveness of the sweatbands with their unique sweatblock seal.

Jack Rabbit Caps – These are lovely running caps that you can customise with a logo, slogan or name.

Bags and Armbands

Workplay Fleetfoot II – This is great little running pack. The shape is designed to accommodate the curvature of a woman’s hips. I’ve previously written a more comprehensive review of the Workplay Fleetfoot II bumbag.

Y-Fumble – This is a stretch arm pocket that will grow to accomodate most of your carrying needs – keys, cash or phone and at only £6 it makes a great stocking filler or secret Santa gift.

Books

Blood, Sweat and Tears – I downloaded this to my kindle last week and it has rapidly worked its way up to the top of my running books chart. It is easily the most enjoyable running book I’ve read to date. Moire is a fascinating character and I’ve really enjoyed following her exploits across the Wicklow Mountains. If you are ever so slightly inspired by crazy feats, gruelling multi-day mountain adventures and relentless doggedness you are going to enjoy this book. I’m already hoping for a sequel.

Ultramarathon Man – I’ve been recommending this for a long time. It was my first ultrarunning read and has started an obsession and a whole shelf of my bookcase has now been given over to the genre.

Born to Run – This book filled me with excitement and has obviously had the same affect on many others as it’s often cited as having inspired the worlds obsession with barefoot running. In parts it’s a hugely exciting tale of ultrarunning adventure, in others it’s an evangelical barefoot bible.

Running the Rift – it’s unusual to find a novel where running forms the major theme. This book tells the poignant story of Jean Patrick, a young Tutsi who has set himself the target of running for Rwanda in the Olympics.

Winter Gear

IceSpikes – I was quite excited by these. They are bolt like gadgets with sharp screw ends. You just screw them into the sole of your shoe and hey presto, you have an ice friendly outsole. They’re about £20 and come with a few spares and the tool for screwing them in. I’m going to turn one of my old pairs of running shoes into my standby ice runners and can’t wait to try them out.

Let me know if you think I’ve missed the perfect gift and I may be able to add it to Santa’s list.

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Top 10 iPhone apps for Runners

by warriorwoman on 23 October, 2012

I’ve previously written a Top Running App post but times move on and although some of the apps remain, my iPhone sports folder has been refreshed recently.

Here is my list of the Top 10 iPhone running apps, in no particular order.

Let me know if I’ve missed any gems.

1. Runmeter GPS Running Stopwatch – Abvio Inc.

There’s a huge array of GPS apps available and I have been guilty of writing them off as pointless battery drainers. I’m not sure if its the software that’s improved or the iPhone itself but I’ve been seriously impressed with Runmeter. In fact I often leave the Garmin Forerunner at home now and choose to run solely with Runmeter.

It is such an accomplished piece of software. It does the standard route recording as expected but has so many other intuitive extras.

Compare times against previous runs on the same route
Audible Pace or Interval reminders
Route following – download gpx from web, open via email and then follow the trail
Detailed analysis charts

2. VIA – Firebird Creative
This is a fairly new contender and I have recently reviewed VIA.

It is best described as an audible sat nav for runners (or walkers). It’s quite a novel app and with the latest update it has proved to be a really useful route planner. It was initially launched as a tool to get from A to C via B but now you can add so many via points that you can plot A to A circular routes via no end of twists and turns (well 15 at the moment).

Via App review.

3. Athlete’s Diary – Stevens Creek Software
Athlete’s Diary was on my original list and I think it’s one of those apps that rewards loyalty as it builds up a huge database of my sporting history.

On the face of it, Athlete’s Diary is a very simple training log. It’s not a GPS unit or step counter its just a training log. Some people will download this and feel a bit cheated, especially as its expensive but I’m a big fan. It rewards a little effort in set up and is incredibly customisable.

I’ve set up a number of keywords such as MaxHR, Weight, Shoe type etc so that I can filter by sport, event and then keyword. To me it has the feel of paper based training log with the benefits of a neat database so I can rapidly select all the entries for the Great North Run and see how my weight fluctuated for each or see all my times for the Bushy Park run.

It’s import and export features have meant I’ve been able to keep track of every run since I started in 2005 by selective imports from each and every system I’ve used to record runs in over the years.

4. Zombies, Run! – Six to Start
This is brilliant! If you run, you must get this.

I’m a huge a scaredy cat but there is nothing like the breath of a pack of half-deads to make you run faster.

Absolutely ace fun.

I posted a Zombies, Run! review in more eloquent detail earlier in the year.

5. LogMyTraining – F.M. Industries, Inc.
This used to be called HRM Log FM.

I use this for one reason only and that is to access detailed run stats from Garmin Connect. It syncs effortlessly and then I can view the garmin map, the lap by lap stats such HR and pace and display them all on custom charts.

6. RUNNING PACE CALCULATOR – Andrew Wayman
This is another simple app but it does its job better than most.

It’s a straight forward pace convertor and race time predictor.

You enter your time for a race or a custom distance and the app returns a screen with pace and speed conversions in metric and imperial and then on another screen it displays projected race times on the basis of your entry. It also provides a series of recommended training paces.

7. Mirror’s Edge™ – Electronic Arts
This is a bit of fun for rest days.

Probably the best running game I’ve come across and translates beautifully to the iPad or iPhone screen. For those who fancy themselves as urban runners.

8. AudioFuel Running Music + GPS Run Tracker – AudioFuel
The Audiofuel Running App offers something different to the standard GPS offerings. Audiofuel prepare running tracks that are perfectly suited to your running needs, providing a range of beats that target a specific cadence range.

Within the app you can select your skill range – beginner, intermediate and advanced which loosely equate to jogging, running and fast running and from there you can select either timed, interval or marathon sessions.

I’ve downloaded a selection of the shorter programs which are ideally suited to my mid week runs and my particular favourite so far is the Pyramid 180 interval training session which includes coaching – it’s a killer program but the beat and voice over is so inspiring that you can’t help picking up the intensity.

9. miCoach – adidas International, Inc.
This is one of the few apps that focuses on training plans. It’s a GPS recorder again but it’s selling point is it’s integration with the miCoach website that enables you to draw up detailed pace or heart rate specific training plans.

10. Nike+ Running – Nike, Inc.
Nike+ doesn’t need much of an introduction. This to me is all about social interaction and Nike just get it.

It’s simple, records you run, plays your music, keeps you motivated and lets you brag online.

I rarely use it but if you’ve invested in your social network you’ll probably love it.

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Alternative Wisdom for the Great North Run – 9 Insider Tips

by warriorwoman on 15 September, 2012

As I prepare to head up north for my fourth running of the Bupa Great North Run, I feel it is time to assemble a top tips post, illustrated with snippets from earlier race reports.

Treat the Great North Run as 4 individual stages – XLMan from the runnersworld forum let me re-post his race strategy back in 2007. I’m still using it to visualise the race 5 years later.

Run 1 – 5 miles (8 km). (DON’T think about anything further) Huge crowds, great atmosphere, bands. Take it steady, not too fast, you’ve run five miles or further loads of times. Enjoy the spectacle, and remember you are part of it. Those inspirational pictures of thousands running across the Tyne Bridge? You’re in them this year. Yes, you’re in the Great North Run, the world’s biggest half marathon. Enjoy!

Run 2 – 3 miles (5 km). Forget the 5 behind you, they’re done. Think only of the next three. Three miles? Piece of cake, you’ve done 9, 10, 11 .. much more in training. These three are all downhill, wheeeeeee !! Great news for those of you after PBs for the event, or even if it’s your first time and you have a target. Go for it here, within reason. Unfortunately, the road narrows, so you may notice it feeling a little more congested. Be careful.

Run 3 – 3 miles (5 km). SLOW DOWN. This is where you need your mental toughness and/or your MP3 player. It’s a bit of a slog up the John Reid Road etc and there’s not much to enjoy, but hey, if it was easy, the medal wouldn’t be as important to you would it? If you’re a run/walk person this is where you may want to be taking extra walks, and psych yourself up, but don’t start thinking about the finish yet. Just get to 11 miles

Run 4 – 2.1 miles (3 km) That’s nowt! Of course you’re tired but you’re nearly there. Now, start to tell yourself that you’ve done it (almost) the goody bag is waiting for you, go and get it. The last mile and a bit up the sea front is fantastic. Huge crowds yelling at you, the end is nigh. Let your spirits fly, even if you’re knackered. You can stop soon. If you’re after a time, push, you know you are fit, you have prepared well, and as knackered as you will feel when you cross the line, the elation will speed your recovery. Well done, you’ve finished the GREAT NORTH RUN 2012

Go Low for Ritual Chanting – just past the start line the road divides and you get to choose whether to go under or over the bridge. The low road offers the full echoing experience of thousands of runners shouting oggy oggy oggy. It also carries the risk of a non too refreshing shower.

Take the high road for a shower free experience – at least a hundred men with bladder issues choose to take the high road and then proceed to shower the oggy oggy oggy runners beneath them.

I also came close to having an unwelcome shower from the guys caught short and relieving themselves on the overpass above me. GNR N0 1

Never underestimate the old and frail – This is one for Gladys who looked delightfully doddery at the start of the 2010 GNR but who had a second wind and was caught on camera at the finish line – a good 4 minutes ahead of me.

It’s all in the pacing – every seasoned racer seeks the holy grail of the negative split where you complete the second half of the race faster than the first. That only happens if you take the first half slower than the last and therefore requires you to proceed with caution and not get caught up in the excitement of the day. Breaking your 5k pb during a half marathon does not usually bode well for the finish line.

Remember to smile at mile 10 – For 2012 Bupa have installed a mile of smiles section at the toughest part of the run and you don’t want to be immortalised with a sweaty grimace.#happiestrun

Ride the emotional rollercoaster – it’s hard to run while gasping for air and choking on painful emotions

At 10 miles I was broken emotionally, I was on a rollercoaster of weeping triggers. The first was a picture of young man on the back of t-shirt, a dad, dead of prostate cancer already. So many people run with powerful messages it’s too hard not to choke up. The second was the red arrows swooping over the Jarrow Rd and third, that actually did see me sobbing was the sight of the sea on the slope down to South Shields. There is still more than a mile to go but it’s the best indication, short of the finish line, that marks the end of the pain. GNR No 3

Embrace the motivation from the crowd

She was barely more than four years old and I’d only gone about a kilometre before she yelled out from the sidelines, “Keep running fat girl!” GNR No 3

Run with faster friends – That way they can deal with the carnage at the baggage vans and deliver your assembled kit to the finish line.

We found him eventually in an emotional heap after spending about 45 mins battling in the baggage bus for our clobber. Shoes and bags and shirts had been strewn all over and it sounded a bit like a blood fest. Luckily I got to avoid all that – that’s the benefit of running with fast friends, thay get to collect the bags while all you have to do is struggle over the finish and stumble into the nearest fish and chip restaurant. GNR No 2

If you find any of my tips useful, perhaps you would consider showing appreciation by donating to my Virginmoney charity site – raising money for the Samaritans

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Convict Conditioning

by warriorwoman on 29 July, 2012

I’ve long held the fantasy that the only thing between me and a perfectly honed physique was a long stint in solitary confinement.

I was obviously inspired by prison movies in my youth and still have images in my head of physical transformations behind bars.

I’ve been tempted to buy Bronson’s Solitary Fitness book before but having skim read it I found it a bit too brutal and couldn’t bring myself to support him. Paul “Coach” Wade’s book, Convict Conditioning, is different, I haven’t a clue what he was incarcerated for as he doesn’t mention it. Given his long spells in high security establishments and his focus on survival strength, the author is clearly no stranger to violence but it’s refreshing to see that this book is about exercise only.

The point about Convict Conditioning is that it’s old school. Trapped within the four walls of worldwide penitentiaries is an underground body of experts passing on the skills of progressive calisthenics. It’s an arena that remains isolated from the fads coming out of the swanky gyms in LA and where money hasn’t been lavished on high tech equipment. It is a place were physical fitness and strength matters and where a commitment to progressive body weight exercising can either save your life or at the very least, your dignity.

It’s a simple book based on 6 key exercises that are all you need to achieve phenomenal functional strength: pushups, squats, pull ups, leg raises, bridges and handstand pushups.

I’m far too weedy for pull ups, cripple myself with attempts at a full squat and lord knows what would happen if I attempted a handstand, however the book is all about progression. Each exercise set has ten progressions leading to the ultimate body weight exercise:

One Arm Pushups
One Leg Squats
One Arm Pullups
Hanging Leg Raises
Stand-to-Stand Bridges
One Arm Handstand Pushups

So for one arm pushups I get to start with incline pushups against a wall.
I can do those.
I’m not yet at the 3 sets of 50 required to progress to the next stage but that’s all part of the program – slow progressions give my strength chance to build so that maybe, one day, I can wow the world with a one arm press up.

Here are the 6 starting exercises:

I can just about to make it to the bottom rung of each but the shoulder stand requires a lot of refining and I may have to find a fat person’s intro to the headstand as I’m too scared for that but who knows where I may be after a few months of Convict Conditioning.

Online Convict Conditioning resources and links

Blogs: Al Kavadlo – to see an expert in action. A Convict Conditioning Journey by Nell Bednar.
Video technique: Youtube channel dedicated to convict conditioning.
The book: Not easily available in the UK – try Amazon for used copies or go direct to Dragon Door publishing
The kindle version: Convict Conditioning: How to Bust Free of All Weakness-Using the Lost Secrets of Supreme Survival Strength

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Zombies, Run! The iPhone app

March 29, 2012

I’m Runner 5 and I’ve just been dropped into a zombie filled wasteland. It’s 11pm and I am, to put it politely, shitting myself. I’m the sort of girl who curls into a ball at the mere suggestion of being chased. I may even scream a little. So, I was a little surprised that I [...]

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In Search of Convenience

March 24, 2012

While runners were flocking to Hastings to take part in probably the worlds hilliest half marathon course, I was using my well honed flat pancake radar to scout out one of the few level routes in the vicinity. We settled upon the Rye Harbour Nature reserve, only a few miles away from our lovely Hotel [...]

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Ten Perfect Xmas Gifts for the Runner in Your Life

November 26, 2011

If you have a runner in your life you have to class yourself as one of the lucky few when it comes to Christmas present choices – they are so easy to buy for. If they are gadget loving runners then life is even easier. I imagine there will be thousands of people who have [...]

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9 Top iPhone Apps for Runners

November 9, 2010

I’ve been running with my iPhone for a couple of years and I think I have now got a fairly stable armory of running or health related apps that I would be prepared to recommend. I’ll split them into 4 sections and go from there. The Running Logs The iPhone is my ever present mobile [...]

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Return to Running School

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Sickness and Recovery

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