October 14, 2016 at 5:11
Posted by Rachael Woolston
Does your training largely consist of downloading a training plan off an event site and vaguely following it just to get up to distance? Take the stress out of training and achieve better results by training smarter and thinking about it NOW
Train smart for endurance
First off, there is nothing inherently wrong with doing the above if that’s all you can fit in, but if you really want to achieve your goal – even if that is to just reach the end smiling, then putting some thought into your training and doing it now BEFORE you start even thinking about adding running miles is essential.
Your training should include cycles, a macro, micro and mesocycles – this sounds more complicated than it is but as an essential start point, think about your overall goal – I want to run a marathon in April and get sub 4 hours/do it without getting injured/run it on 3 training sessions per week. Whatever it is, having the goal allows you then to work backwards and plan in your training to get you to that point, including putting in the races that will help you to reach that target and more importantly the FOUNDATION work that you need to put in now to build your strength.
It will also help you to take into account the changing nature of your training; it’s all very well having a set plan (which is better than not having one!) but injury, illness, busy work times all mean that you need to adapt your mesocycles to accommodate this rather than giving up on your plan entirely and winging it. Over the last eight years we’ve trained women to half marathon and marathon levels, this is where you see most people going wrong – wing it and you’ll end up with a broken wing!
Confused by all of this? To make it easy for you, right now (if doing a half marathon in Feb or a marathon in Spring) you should be entering your base training period, which means building the strength and stability, addressing any imbalances and working on your core.
We’ve created a RunStrong weekly class to help address this for more experienced runners while our Autumn Burn four week course which starts Monday 17th on Hove Lawns and Queen’s Park (and Worthing for two weeks) is aimed at total beginners who have not done much running and just need to wake up their muscles to get them working while getting to the headspace of thinking about regular training.
If you are an experienced marathon runner though and aiming for a specific race target, you may want to try our marathon mentoring service with run coach, Tara, a sub 3 hour 20 min marathon runner who lives and breathes the sport and can help you one to one, writing a plan every four to six weeks tailored specifically to where you are/how you have progressed.
If you are interested in any of these things, get in touch or book online. Happy Running!
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February 1, 2016 at 10:01
Posted by Rachael Woolston
This January, we invited women to join our online Facebook group and attempt our virtual challenge of running every day.
It didn’t matter how far or fast, it was just about keeping consistent. It has been an absolute blast. Some managed it every day, right the way through the month. Others were inspired and ran more than they would otherwise have done so. We’ve had runners clocking up runs in Paris, Switzerland and Bangkok. But what else has it achieved ?
In terms of statistics, only counting those who ran every day, we clocked up a total of 947.3 miles (some ran 33 miles in a month, others up to 200 miles) and climbed 51,732 feet. This is the equivalent of running to Scotland and back. And with the peak of Mount Everest standing at 29, 035 feet, we scaled it almost twice.
But statistics aside, it is the positive effect that it has had on those who took part that has been most impressive of all.
Runuary made me realise that everyone finds it hard to get out the door when you are busy with work, family or feeling tired. But where there is a will there is a way. As each woman reported back on their run it built up a real buzz about our love for running and seeing so many windswept smiling faces of women enjoying themselves along the way was so motivating. Rain or shine, everyone kept running. Not forgetting the funny posts along the way too – carpark dashes, unisex showers, who’s bum is it anyway?! I think I’ll actually miss Runuary!
This challenge has changed the way I think about running, which is now something I fit in everyday. Getting fitter and having looser jeans is a positive consequence. It was only this time last year that I took up running and after covering 100 miles this month, I’m beginning to feel like I can call myself a runner. My hallway is gradually filling up with muddy trail shoes and soggy trainers as my husband and kids, 8 and 10 are joining in too. We’re now all chasing Parkrun PBs! Thanks to Fitbitch for inspiring us all to get out there and enjoy the benefits, no matter what the weather.
Runuary has not only inspired me to run more but I am enjoying it, which is something that has not happened for a very long time. I have always run alone as I was worried about holding up others. What I realise now is that when you agree to run together, you run at the slowest’s pace whatever that is. Running with others has motivated me to get out there, helped when I was flagging and I’ve got to know some fabulous people #bettertogether.
Runuary has been a revelation, helping me to focus on process over goal (running every day regardless of speed or distance) and it’s made me stronger and happier. Sharing daily stories in the online group with other runners – moments of triumph or sheer bloody-mindedness, fast or slow runs, new or experienced runners – has built a bond between us that will last well beyond the month.
I started Runuary late on Monday 4th Jan so in my mind, I need to do three more days. I certainly have not done the mileage that all you inspiring ladies have done but the fact I have got out there every day is quite an achievement for me. Thanks for the challenge, support and motivation!
Last day of Runuary, 6 miles. Felt like 10!! Uphill into snow and ice but wonderful nonetheless! Despite not managing every day I have got my run mojo back, big thanks to the Fitbitch crew yet again for the inspiration!l
Tor Del Federico
Runuary formed part of the FREE Fitbitch Challenge Community 2016. Join our community for free, pick a selected challenge every month and win fitness rewards not to mention having your most fitness focused year ever.
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August 5, 2015 at 11:32
Posted by Rachael Woolston
I’ve gained fitness, self confidence and friends who are like a second family
I’m Anna, and I’m a runner. That’s not a phrase you would have heard cross my lips until a couple of years ago.
I’ve always loved sport, and tried my hand at loads of different ones, but being “a runner”? Nah.
That was until I started running with Fitbitch. I’ve learned techniques that have changed my running posture (you try holding Pringles whilst sprinting and not crushing them…), developed core strength and stability (squats and burpees are your friend, honest!), cultivated mental fortitude and confidence to keep pushing (when really I wanted to cry), smashed my ParkRun personal best, and made a group of friends that feel like my second family.
Running gives me headspace, fitness, confidence and friendship. But sometimes it’s just about the running.
Anna Stavrianakis (second from left ), 37, university lecturer
I could run 5km in 40 minutes, now I’m sub 25
I joined Fitbitch because I wanted to get fitter and reach my first 10km, as well as gain coaching advice on my running technique and to meet new people.
I’d never done anything remotely sporty before, and the only running I’d done was via the Couch to 5km IPhone app.
The first run we did was a five mile trail run through Stanmer Park which was gorgeous. It was challenging but everyone was so encouraging and supportive, it kept me going. I was absolutely hooked from that moment.
Running with Fitbitch is awesome, you learn loads and you push yourself much more than you’d ever do alone. When I joined Fitbitch, I could just about run 5km in around 40 minutes. Now, I’ve got that down to a below 25 minutes and have not only run 10km races, but half marathons too – plus I’ve lost so much weight.
I’d never have achieved this without the support of the Fitbitch coaches and community.
I’ve met and made friends and met some of the kindest, funniest, most inspirational women I’ve ever met.
Alice Reeves, 29, digital content strategist
It’s fantastic being able to train with my daughter
Running with my daughter, Romy has given a new dimension to our relationship. It allows me an insight into her character I’m not sure I would have witnessed if we hadn’t done the course together.
I see how determined she is, how much she can push herself, how much she likes to be challenged and how strong she is, physically & mentally.
I want her to know that anything is achievable in life, and running is a great metaphor for her to understand this!
She’s become much more interested in fitness since taking up running, even using her Christmas money to buy new kit. Best of all, she is now confident enough to volunteer to run 800m at school sports day.
It’s made her more confident and I love the fact that I get to share the experience of running with her. It allows her to see me in a new light too; I’m not just a mum!
I’ve really enjoyed the course which has made me realise how much I love running. Rachael challenges me to do my best and it makes me feel really proud of myself.
She never doubts that I will be able to do anything and doesn’t treat me differently just because I’m a child.
It’s also nice to be involved with such a different mixture of women who are all really nice. And I love doing it with my mum, even though I’ve discovered we’re quite competitive on the sprint finish!
Tanya Taylor, 41 and Romy, 12, mother of four
I’ve achieved so much in one running course
Every session of the course, Run for the Hills, was different and while each was challenging, it left me with such a great sense of achievement each time.
Before this course, I didn’t feel strong or capable enough to do hill repeats but now, I feel confident and a better runner.
The group support was amazing and it never felt like we were competing, but helping each other to be the best we could be.
Rachael is great at inspiring and motivating the group, and believing in each of us and what we can achieve. I also loved the yoga at the end of the session, the perfect complement to a challenging session.
Sarah Crosier, 39, IT project manager
I went from 500metres to 10km in ten weeks
Alicia, far right
When I joined I couldn’t run 500m and on my last session, ten weeks later, I ran 10km off road! Rachael is an amazing coach who believed in me, which gave me the confidence to keep on running.
Whilst, I thought I was built to eat cake, she proved to me that I was also built to run and eat cake!
Alicia Ryan-Gywnn, far right
Fitbitch trail running courses are incredible
For introducing you to the sheer feelgood bliss of running in beautiful countryside, the weekend and Learn to Run 10km trails course can’t be beaten.
I’ve always been nervous of running on trails, preferring to stick to parks and roads, but Fitbitch running has introduced me to local trails that I didn’t even know existed, giving me the confidence to explore on my own.
Our coach, Rachael gave every one of us personalised advice, to help us improve our technique which helped me to run better and further.
We were all different speeds but Rachael adapted each session so that no one got left behind and we all achieved our goals.
I’ve done Fitbitch boot camps, as well as HiiT and the running club, and the camaraderie and support from everyone involved in incredible.
All of us on our running course enjoyed it so much that we’re planning to meet every week to continue our trail running.
Andrea Childs (far right), journalist, 46
I’ve conquered my fear of running up hills
I really loved the Run for the Hills course with Rachael. I’ve never enjoyed running up hills, but this course really helped me overcome my fear and actually enjoy them.
I felt a real sense of accomplishment after each session and feel fitter and no longer will fear the hill. I particularly loved ending the class with a yoga for runners session on the beach at sunset.
Rosie Beale, 35, massage therapist
I’ve improved so much and gained my run mojo
Run for the Hills was the first running course I’ve ever taken, and it’s transformed my running. It was great to join such a positive group and rather than fearing the training, I looked forward to each one.
I’ve learned so much alongside a brilliant group of runners, who have all been so supportive. And most importantly, it’s helped motivate me to get off the sofa and train.
I loved the challenge of doing things I’d not normally think of doing myself, and surprised myself with how much difference it’s made to my technique, endurance and enjoyment of running overall.
Each session finished with yoga and Rachael’s knowledge on the correct form for running and yoga has been a huge benefit in helping to prevent soreness and improve recovery times.
Now, I feel I can go out for a run and push myself to achieve more.
I loved the course so much, I’ve signed up for another one. Being part of such a friendly, supportive group with the added benefit of great coaching is an unbeatable combination.
Cassie McManus (top row, third right), 37, engineering consultant
Fitbitch running courses are the best
I had lost my motivation for running after endless runs along Hove seafront, and so I signed up for a 10 mile trail running course to try something new.
There is nothing comparative to the Fitbitch running group to help motivate you, and this course did not disappoint. It was fun, friendly and informative with great tips from the coaches on how to approach hill running and even when you felt the top of the hill wasn’t in sight, the Fitbitch community got you to the top.
Sally Crundwell, 31, human resources manager
I couldn’t have run a marathon without Fitbitch
I’d progressed from my first 5k to a half marathon training with Fitbitch, so there was no question of training with anyone else after signing up for my first marathon in 2012.
I knew that lots of people don’t make it to the actual race due to injury and poor training, and I wanted the support and expertise from the Fitbitch running coaches, as well as the encouragement and friendship of training with a group of women working towards the same goal.
The combination of strength/pace training and long runs on Sunday helped me increase my distance and confidence. And the support of Kate, and the other coaches really helped me get back to training when I came down with an illness in February. Their expertise helped me to adapt my training plan and still accomplish the race.
Fitbitch puts the personal into their group training, which makes all the difference.
Jenny Holmes, 43, human resources executive
From 10km to the ice challenges, Fitbitch has given me the confidence to pursue my dreams
I ran my first half marathon five months after I signed up for my first training run with Fitbitch as a complete beginner.
Amazing to consider that I had avoided exercise for over 20 years, I didn’t even run for a bus and I only stopped smoking three years ago.
I started running around the park on my own, and just about managed to get to 5km, some of it walking. And so after signing up for the Brooks 10k, I decided I needed help from the Fitbitch.
My first Sunday training run along the seafront was hard but the support I got was incredible. The coaches understand how you’re feeling, provide useful tips and generally just keep you going.
Not only have I changed as a runner but my body is so different, I’m slimmer, my clothes fit and it doesn’t matter even if I have the occasional food splurge.
I’ve now run half marathons, hilly trail runs, and am undergoing personal running training to complete the Polar Ice Marathon and Half Marathon in October 2015.
Training with Fitbitch has given me the confidence and the skills to take on any kind of running and challenge.
Clare Lusted, 38, pensions executive
Run for the Hills taught me so much and has made me a better runner
After years of just running on my own, I’ve learned so much about technique and finally I understand the importance of cadence. On my course, Run for the Hills, we were all very different levels. I was one of the slower ones but I was never made to feel like that because the course was cleverly designed so that all the runners were staggered.
This helped motivate me a lot because it meant that at times, I’d be chasing someone down in front of me, or I’d be pushing harder when I could hear someone behind me.
This course challenged me and ensured I pushed myself far more than I ever would on my own. Which has made all the difference to my running.
After 42 years, I finally can think of myself as a fast runner
Rachael was an extremely motivating coach! I only managed to make four of the six run for the Hills sessions but even within that space of my time, my speed has increased significantly due to Rachael’s instructions on technique, and her refusal to let me walk or give up any point. My perception of myself as being somebody with stamina but no speed has changed after 42 years!
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