July 25, 2017

I can’t run any faster!

Know that feeling? For years I’ve run pretty similar times, decent times, but I didn’t get any quicker. Now I am actually ok with that but I would like to shave a few minutes off my 10k and more than a few off my marathon time. If this sounds familiar what can you do?

Two things that I think are vital in contributing towards this are weight and intervals. I hate to admit it but if there is less of you to carry around you are going to feel lighter and go a bit quicker. So diet is a big contributor and you need to manage your diet well. But intervals are also really important and, as we will discover, these help weight too – yay!

So this blog focuses on interval training. Often when we run we’ll run the same distance each week at the same pace but we might run for a bit longer when race training. This is great and there is nothing wrong with that. However your body gets used to that pace and it has to work less hard to keep that pace so over time you plateau. So you need to work your body harder. Interval training is a great way to push yourself. [Read more...]

Beach running in Elwood

One of my favourite runs is a traffic free, flat run in Elwood, Victoria.

Elwood is situated between St Kilda and Brighton and a hidden gem, in my opinion. There is a car park just south of Point Ormond and that is where this run starts from. The run I describe here is 10km there and back but you can run any distance along the beach path. The beauty of this run is that there’s no traffic other than other runners and the occasional stroller.

Running along beach run

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Starting from the car park at Point Ormond run south, keeping the beach on your right hand side. After about 5 minutes you’ll pass Sails on the Bay and Elwood Sailing Club (watch out for the little nippers in dinghies). Just as a quick note Sails on the Bay does some fantastic food and dinner here is wonderful. Keep running and you’ll see some majestic houses on the left. Three km from starting you’ll hit Middle Brighton Baths; there’s a great outdoor ‘pool’ here (the sea), there’s also a good café and restaurant. Keep going for another km along the beautiful wide beach just south of Middle Brighton; this is very popular with kite boarders. When you reach the toilets at the end of the beach you could turn round and that makes a good 8km run. However you can keep going along the bike path and you’ll pass the brightly coloured beach huts of Brighton. At the 5km mark turn around and head back.

Running along Elwood beach

If you are feeling particularly energetic at the end of the run Point Ormond is ideal for some hill sprints. Run as quick as you can up the hill to the top and recovery run down giving yourself a good minute break. Do 3 to 5 times. Once done take in the wonderful views of Melbourne and Port Philip from the top of Point Ormond.

You can view the run on this link http://www.mapmyrun.com/routes/view/83627163

Let us know of any other good beach runs; we’d love to hear about them and try them out.

Music or no music?

A few weeks ago a jogger tragically died in Victoria, when he was clipped by a train whilst out running. It was drizzly and dark and the man may have thought he had more space than he actually did but he was also wearing headphones. So that raises the question: music or no music?

Running with or without music

Many races and marathons now actually ban, or certainly discourage, the use of music during a race. Their reasons are that it annoys other runners and also that you aren’t quite as aware of your surroundings as if you were music free.

I will often run with music and I find it keeps me motivated during long runs. I have used music whilst running for years and have suffered through the times of mini discs and the very large iPods that would get stuck because they were being jolted too much – than goodness for the shuffle! But I am generally very aware that my hearing is limited when music is playing; I don’t have it so loud that I can’t hear anything else, especially traffic. Even on walking paths you can get bikes which you really can’t hear very well so keep your wits about you.

I will regularly run without music though. I’ll often do this on shorter runs or during interval training. The great thing about it is that you can tune into yourself, listen to your breathing and focus on your steps. I find that you will often pay a bit more attention to your technique and style. Also take advantage of parks, the beach and the bush and listen to all that’s around you.

Pros

  • Keeps you motivated, especially during long runs
  • You can tune in to your own world
  • Develop a playlist to suit your training

Cons

  • You tune out of what’s around you – can be unsafe with traffic etc.
  • If you train with it you’ll often need to race with it
  • You can go through headphones; they break quickly in my experience
  • You can forget to focus on your technique and breathing

I do think music is a personal thing and on a 1, 2 or 3 hour run often you’ll need a bit of a motivator. But with or without it, be mindful of where you are running, who else is around and the environment you’re in. Try it with and without and see how you go.

What are your thoughts on music whilst you run?

The Grand Prix Run

One of my favourite runs is around Albert Park in Melbourne.

This is a beautiful run with no traffic, no roads and lots to look at. It also helps that I am a massive Grand Prix fan and it reminds me of it every time I run there.

Albert Park Lake; the perfect running spot

Stunning view of the city from Albert Park lake

Albert Park actually hosts quite a few fun runs so keep an eye out for them. There’s one for MS on the 3rd June 2012 and Start to Finish host Emma and Tom’s Christmas Run in December each year. It’s perfect for a 5km or 10km run depending on how you are feeling. It’s as flat as a pancake so also really good for interval training.

Depending on where you live or are parked you can start anywhere. There is lots of parking at MSAC (Melbourne Sports and Aquatic Centre) on Aughtie Drive but there is meter parking all around the park. Look out for the birds when you are running, these include the majestic black Canadian Geese, probably my favourite bird.

Albert Park run

In the summer I would recommend avoiding dawn and dusk due to the mossies and flys; there are tons of them and I’ve come back from a run covered in bites and fully fed from all the flies and gnats I’ve swallowed.

A link to the run is below. For a 5km run do one circuit and for 10k do two!

http://www.mapmyrun.com/routes/view/91881357/?open_ive_done=1&new_route=1

Enjoy the run!

Run Melbourne – First Timer!

This week we are talking to Andrea.

Running your first 10k

Andrea is a bit of a newbie to running. However Andrea does enjoy yoga, bike riding, keeping fit and is a big fan of eating healthily. Andrea also has a personal trainer to help her build her strength; she tends to focus on resistance and weight training. This will be Andrea’s first Run Melbourne 10km having run her first 4km run in February this year. Last year she took the 5km Run Melbourne race on but did walk quite a lot of it. This year she’s serious about it!

Andrea is keen to run this year’s race in under 70 minutes. Well really she is keen to run the whole thing so a time is a bonus.

Her current training plan focuses on getting out there and running. For Andrea the real barrier to running is time, motivation and self talk. Andrea plans to do three short twenty minute runs a week and combine that with yoga and cycling to and from work.

We’ll keep track of how Andrea is doing up to race day.

Top tip: Don’t talk yourself out of training; get out there and be positive.

Enter Run Melbourne here

Walking or running through the parks of London

When visiting London I love to go running; I find it’s the best way to see the city and all of its flora and fauna. There are many places to go running and I think it’s one of the best cities for it. From Hyde Park and Regents Park to running along the Thames there is something for everyone. Here are two different running options around the parks which you might like.

 

Regents Park – 6.2km run

running routes in Regents ParkThis particular run is around the outskirts of Regents Park, is relatively flat and takes in some of London’s finest scenery. It’s 6.2km around the outer circle with a shoot in to the inner circle but you can lengthen or shorten that as you choose. I started at Hanover Gate to the West of the park, near St John’s Wood. I actually came into the park and ran by the side of the lake then headed out into the outer circle. This is a beautiful lake with plenty of birds but gets very busy so pick your time wisely – early morning is fantastic as it is very quiet. Depending on what deviation you take you can try and take a sneaky peak into the zoo and might spot the odd animal or too. I saw an emu, or it may have been an ostrich, it was a big bird nevertheless.

 

If you want to head out of the park the streets of Camden are nearby as is St John’s Wood and Lords cricket ground.

Regents Park run

 

 

 

 

The map is above and link to the run below.

http://www.mapmyrun.com/routes/view/82565581/?new_route=1

[Read more...]

Sydney Olympic Park

Sydney Olympic ParkNow you don’t need to be Cathy Freeman to run at Sydney Olympic Park but it definitely inspires you knowing she won gold here. I’m convinced I was quicker than normal!

Sydney Olympic Park is based in Homebush, about 15km from Sydney CBD, and a short train ride away. It’s a great place to visit to get site of the stadiums and sporting grandeur of Australia. There are some fantastic runs, walks and bike paths around the park and you take in the stadiums, bushland and parks. It’s very flat with the odd, very small, hill so you feel fast and a little bit like Cathy…perhaps.

I ran a mixture of the Olympic Circuit and Parklands Circuit so approximately 11km in total. I started near the hotels on Olympic Boulevard and headed north to the park; then ran towards Wentworth Park and cut in to Badu Mangroves. This part of the run is beautiful and quite remote but beware depending on the time of day you run. I ran at dusk and paid the price after being eaten alive by the local mosquito population.

[Read more...]

Your First Few Weeks

start runningSo you’ve got your runners, you have the gear and you’re ready to go. You hit the streets running, go for ten, maybe even twenty minutes with some walking, get home, pull up sore the next day and that’s it until the next time you’re on a get fit regime. Sound familiar?

Hopefully Run Rabbit will be able to help you through this.

In the  Getting Started blog, I mention a plan is needed which you can stick to. Here is a general plan aimed at those who haven’t run much before or haven’t run in a while but have some fitness from walking or the gym. If you have run recently perhaps skip to week 4. This plan is based on the walk/ run technique. I started off running this way 18 years ago and, if I ever have a break due to injury or eating too much Christmas pudding, I always go back to this method. It works and it motivates you to keep going!

Week 1

  • Walk for 3 minutes, jog steadily for 1 minute. Repeat 4 times. Do this session three times this week, ideally every other day so that you give your legs a rest.

Week 2

  • Walk for 4 minutes, jog for 2 minutes. Repeat 4 times. Do this session three times this week.

[Read more...]

How do I start running?

TestMaybe you have grand plans of running a marathon; perhaps you want to lose a few pounds or do you just want to get a bit fitter? Whatever your motivation to run you first need to put one foot in front of the other and start small.

So here’s Run Rabbit’s advice before you even set foot outside the door.

 

 

  •  What’s the carrot? What are you actually trying to achieve? Write down the goal and stick it on the fridge, tell people about it and chase it. Make it measurable; e.g. I want to run 5km non stop within 4 weeks or I want to run 10km in under 60 minutes within 2 months.

[Read more...]