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Welcome to Week 4 

How to succeed in your running journey

The running process is very complicated, it isn’t just about your physical self but also how you think about yourself. A lot of running is dictated to by where your head is, so what your thoughts are and these thoughts can have a huge impact on how you “perform” in your run. This week I am going to focus on the physical side of why you might have a rubbish run, in my experience it is because you have set off too fast, you need to remember that all of you are unique so therefore no two runners are the same. Part of this process with RunVerity and this programme is to learn about your running self so that you can achieve the best outcome for you and you alone. Next week we will touch on the Psychology of running a little bit (it is a huge area) and how we build up our mindset so that we also become resilient runners with a strong mind as well as a strong body.

When you run, energy is supplied two ways: aerobically (with oxygen hence the talking test) and anaerobically (without oxygen so not being able to talk easily). Basically if you run aerobically you are able to talk. If you run too fast therefore using the anaerobic energy system so without oxygen, you can’t last too long because the sudden energy demands quickly exhaust your energy supplies and force you into oxygen debt and also not be able to talk.

Basically you end up feeling rubbish because the muscles can only produce a limited amount of anaerobic energy and when this has run out the by product lactic acid is produced.  Because you have just started running your body is not used to getting rid of this lactic acid and it quickly makes your legs feel heavy and because oxygen is taken from the brain to your muscles you can start to feel light headed, dizzy, dehydrated and start to have negative thoughts.  

This is why I say slow it down and talk because you are building up your aerobic endurance so that your body has the ability to sustain prolonged lengths of running. Hopefully you can see it working already by not feeling like you are going to die as you run for longer periods of time. Here's just a bit of advice on how to build a good base level of fitness and how not to become injured

Base training

When you construct a house, you start with the base and build on that, the same is true of running, first build the base of aerobic endurance, slowly increase the mileage, recover and rebuild your miles. Build your weekly mileage by no more than 10% each week, so if you run 5km in a week, run 5.5km the next and about 6km the next and so on. There may be times when even a 10% increase proves too much so use it as a guideline and not a rule. Do not run more than twice a week to start off with, this will ensure you have a good base. Stay with twice a week until you feel strong enough that you know what your body can tolerate, then you can increase to 3 times a week when you have developed a sense of your limits.

Don’t overtrain If you overstress your body it will break down, you will lose form and you could get injured. As your fitness improves your body will adapt to handle the training load, you will learn to feel when you have over done it…so listen to your body. Avoid the terrible too’s…doing too much, too soon and too fast is the number one cause of running injuries. If you rush the process you could break down rather than build up. The body needs time to adapt..see below


Make sure you recover, don’t do too much too soon ;) have easy days and rest days, Easy days are runs at conversational pace and don’t forget what might be easy for you may not be easy for someone else. Eat well and eat for the run you are going to do so that you get optimal results from the run, don’t skip meals, so eat carbs before a run and protein after the run.


Consistency is key to successful running, run when it’s hot or cold, when you are high or low. Small amounts of training on a regular basis is better than sporadic running followed by days of inactivity. If you run consistently you will grow stronger and stronger.


Success is measured in months and years, not days and weeks, with experience you will become a wiser runner, each day you put more miles in the bank you build for the future. You need to experience important lessons so you can learn from every run that you do, no matter how far or how fast you go.


My aim is to help you learn how to run, help you improve, to give you advice and show you where you may be going wrong. Running correctly enables you to run more efficiently and therefore the idea is that it becomes easier and less of a chore.

Homework Week 4

RunVerity Session 4 was 60 secs of running to start off with then 60 secs walking.  We increased to 3 mins running with 60 secs walking.  Then 4 mins running with 1 min walking and continued with 4 mins and then finished on a 5 min run. 

Focus on good technique, even when you are walking, really be aware of your movements and balance.  We are half way through the course so need to have a drop down week to help our body adjust to the last few weeks so that we can get stronger. Head out of the door and run/walk for 15 mins, turn around and run/walk back for 15 mins so you are comfortable for being out for 30 mins