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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.
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