Jogging Buddies - Advice

Tips for Training from Jogging Buddies.

Jogging Success

· Don't expect too much too soon, be realistic
· It will take several weeks before you see a difference
· Appreciate small improvements
· Keep a record, so you can see your improvement
· Reward yourself for your achievements
· Work at your own pace and build up gradually
· Tell the jog leader if it is too difficult
· Remember rest days are just as important as jogging sessions
· Learn from any failures but focus on success
· Thinking of yourself as a runner is the first step to being one

Winter running!

The nights are fair drawing in! Don't be put off jogging on a cold dark night or tempted to stay in the comfort of you own cosy living room and catch up on Corrie or East Enders! With a little help from your local jogscotland jogging group, Jogging Buddies, running throughout the winter can be just as much fun! Remember it is much safer to run as part of a group and a lot easier too. Remember to wrap up in the cold. You will be warmer if you wear several thin layers rather than one thick one and you can then take some off if you get too warm.

Most heat loss occurs through your head, so remember to wear a hat. Don't feel silly; remember it is dark so not many people will see you!! Gloves are also a good idea and can be easily carried when you've warmed up. Remember to wear bright reflective clothing so you are visible to traffic. If you don’t have a jogscotland reflective band see your local organiser. Always consider your safety when jogging, but particularly when running at night.

Some tips to remember are:

· When possible don't run alone
· Tell someone where you are going and how long you will be
· If jogging at night wear brightly coloured clothing
· Keep to well used streets with good lighting
· Look and listen for traffic, cyclists and other pedestrians
· Face oncoming traffic
· If possible carry a coin for the phone or a mobile phone
· Don't always run the same route

So don't be put off over the winter. You have worked hard all summer to get to your current level of fitness; don’t throw it away now. Use the winter to build on your fitness and by next spring you will be pleasantly surprised by your results. Happy jogging!

10 ideas to keep training fun!

1. Fartlek
The first few minutes are run as a group, to warm up. At an agreed time, those who want to put in a burst of speed. This can be done for a certain time (30 secs, 40 secs), a certain distance (4 lamp posts, to end off the road) or at the whim of the leader. After the burst the faster runners turn and jog back to meet those who are running steadily. Keep doing this for 15 - 30 minutes.

2. Out and back runs
If you have a group of mixed ability and everyone wants to run for 30 mins. Everyone heads out at the same time on an agreed route (a cycle path works well for this) after 15 mins everyone turns around and heads back. The whole group should reach the finish point together.

3. Indian File
The group run 5 - 10 m apart, on command the last person runs to the front of the line. When the person reaches the front, the person at the back runs to the front. This continues until everyone has had a turn or for an agreed length of time

4. Hills
Choose a traffic free area, with a hill that takes between 30 - 90 seconds to run up. After the warm up, everyone runs up the hill as fast as they can. The first to the top shouts 'turn' and everyone turns and jogs to the bottom. Start with a small number of reps and build up gradually. Alternatively you can choosy a hilly loop and try to complete as many loops as you can in a set time (10 - 15minutes)

5. Figure of Eight Runs
Decide on a route with a figure of eight one small loop and one larger loop. The slower runners run around the smaller loop in both directions the faster runners cover the whole figure of eight. If everyone runs for a set time (20 - 30 minutes) everyone runes at their own pace but you will keep passing other runner

6. Time Trials
Every 4 - 6 weeks organise a time trial over an agreed route (1 - 2 miles). This will give everyone the opportunity to see how he or she is improving. You could even have an award for the most improved.

7. Handicap Races
The race could be held over the same route as your time trial. The fastest runner over the mile or 2 mile route starts last and the slowest first. For example over a 1 mile loop if the times were; Susan 10mins, Karen 10mins 30 secs, Lesley 11min 10. - at the handicap Lesley would start first (scratch), Karen 40 secs behind her and Susan 1min 10 secs behind. The winner is the first person over the line but you could also have an award for the fastest actual time.

8. Paarlauf
A continuous relay with 2 runners. On an oval the first runner runs half way round and tags their partner's hand, whilst the partner runs rest of the circuit, the first runner jogs across the infield to meet the partner. The paarlauf can be run for a period of time or a set number of laps. Runners can also decide how many laps they will run before tagging their partner.

9. Relays
Again using your times from the time trials you could match runners together to have form teams to run over an agreed distance.

10. Cross Country
You don't always have to run on the roads. Why not arrange for your group to meet at the park or some cross-country trails and run on a different surface.