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Club10k - Week 3

 

WEEK 3 Newsletter

YOU ARE STEPPING UP!

You are all doing so well and you are learning how to get the most out of the track sessions, they are so valuable for your run fitness and mental development as a runner, so keep it up! A reminder about the Strength/Pace session - you are working hard so a reminder to really focus on technique in the strength movements particularly when you start to fatigue. 

We have our first non-stop longer run this Saturday morning, remember that this is about distance not speed. If you are concerned about the distance focus on working on working at 6/10 and for those who are a little bit more comfortable with the distance you could aim for 7.5/10. 

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MORNING GROUP

EVENING GROUP

both groups

  • Saturday 10 November 7.30am
    Meeting Point: Centennial Park (cnr Rose and Lyttelton Sts) Click here
    Run Route: Click here
    This map is for all of our groups, you will be doing a portion of this course. 

    Course Description:
    All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • Run up Lyttelton St to Sparks Road, turn left. 

  • Run along Sparks Road until the pathway entrance that leads behind Centennial Park. Turn left into this pathway and follow Centennial Park perimeter coming out onto Rose St. 

  • Cross over Rose St carefully and turn right, run up to Hoonhay Rd. 

  • At Hoonhay Rd turn left and follow all the way up to Cashmere Road. Turn left. 

  • Continue past the shops on Cashmere Rd towards Princess Margaret Hospital. Follow the pathway beside the river all the way to Barrington St - cross over carefully and continue straight thorough Ernlea Park Reserve - taking the path closest to the river. 

  • You will come out onto Ernlea Tce. Run up to Colombo St - do not cross over.

  • Turn left then first left into Ashgrove Terrace - you will be on the opposite side of the river running back towards Barrington St. 

  • At Barrington St, cross over carefully and follow Ashgrove Tce.

  • Follow the river along until your turnaround. Out and back course.

  • KM markers out: 3.5km, 4km, 6.5km

Click on image to enlarge


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Posture

Posture is a hugely important part of being a successful runner. There are lots of benefits of good posture but 2 of the most important benefits are: 

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  • Good posture keeps your center of gravity in the right position which means there is better muscle balance and distribution through all the working muscles. It means that all the different muscles are doing an even amount of work which creates more efficiency in your style and gives you the ability to go for longer periods of time without losing speed or needing to stop.

  • When you have good posture your body will be moving more safely. This decreases the risk of injury as most running injuries come from poor posture.

So then the question is: How can I improve my posture when I'm running? 

Here are some key tips:  

  • Try to always remind yourself that you are trying to 'run tall'. This means that you have a straight spine, your shoulders are back and relaxed. Your eyes will be looking forward, around 5-8m in front of you (not down or up) and lastly you will be leaning forward from the hips with chest lifting up. Look at the photo above and see the example of the straight line runner.

  • Do your core work. By strengthening through the core your body position will start to naturally lift which will hold you in place when you are running. Aim to get around three core sessions in a week and you'll soon notice a difference.

  • Create awareness of what good posture feels like. You could use an awareness tool, like when you see your watch, that reminds you to hold a correct posture. At first the correct posture may feel weird but the more you maintain it the more it will be come the norm.

To become a more efficient runner we need to be continually improving our posture. This will help to avoid injuries, create a more balanced workout and also help you to improve your speed.

If you have any questions around posture feel free to ask the coaches at any time. 


Imagine a world where everyone knew that when they stepped out the door to go for a run - they would feel better, less stressed, happier and more engaged with life, it might be a different kind of world!


  • We know that the programme is getting more intense every week. Remember that we want you to be training at a comfortable level, especially when you are running. Slow down if you think you are working too hard.

  • The running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!

  • Queenstown Post Race Function for Extra Mile Runners
    For those of you heading to Queenstown for the 10km, half marathon or marathon on Saturday 17 November, we have organised an Extra Mile Runners post race-doo at Barmuda Bar.

    We have the bar exclusively from 5.30pm - 7.30 so we can have a catch up and hear the stories from the day. All the details are on this page below including how to RSVP:


'Once word. Stretch.' - Coach Jo


 
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