run Bristol

Runners of all abilities, from novices to elite, are being invited to ‘runbristol’

Experts blog

· Dan Robinson & Tracey Morris
· Steve Cram
· The first steps to training – Bud Baldaro

Olympians Tracey Morris and Dan Robinson...

were entertaining, humbling and inspiring at the “Best of British” half marathon workshop in June 2009. The two modest and unpretentious star marathon runners endeared themselves to the sizeable audience with frank and direct answers to the many questions.

On a lovely summer evening both athletes pointed out the great importance of getting the pace judgement right. Dan talked us through how he had started dead last in The Athens marathon in 33 degrees of heat placing in the high 80s. Using careful and economical pace judgement he had moved into the 50s by half way and maintaining this calm and positive approach saw him grab a wonderful top 25 Olympic placing. Such tactics saw him make two top 12 World placings and earn a Commonwealth bronze in Melbourne (2006).

The audience were advised to ensure they started sensibly at Bristol on September 6th.

Numerous first timers to the 13miles distance were re-assured as Tracey explained how she had covered only 16 miles in her build up to her first marathon (3.39 back in 1999) but she stressed how the adrenalin flow and commitment to the race spurred runners on. The magic of race day !

She also offered lots of good advice on cross training and how to stay fit when not actually running.
Dan emphasised the importance of ensuring your training accommodated plenty of variety to help keep you fully engaged. Runners restricted to 3 runs a week were recommended to cover a long run (very relative term for beginners), a steady slightly faster run and a third run incorporating some from of fartlek or interval type of work.

The lady from Leeds explained how she had benefited from joining her Valli Striders club where she received great support and encouragement and advised runners to check out the value of joining a club. In turn Dan explained how he had started by running 10km on the treadmill 4-5 times a week as hard as he could before an instructor suggested he might enter a race.
He did.
He won in 32mins !
Now Stroud benefit from his services.

Steve Cram...

Former World Record holder Steve Cram was the star attraction in May 2009 at the first of the runbristol evening workshops aimed at preparing runners for the 2009 Bristol half marathon.
Before the Q&A session Steve was interviewed by the Bristol Evening Post – watch the video on the link below.
Over 100 runners were enthralled by his relaxed, easy, informative and knowledgeable input as he was joined by Full Potential coach, Nick Anderson and Bristol University Sports Physio Clare Callaghan.
Great emphasis was placed on the need to lay down an aerobic foundation before experimenting with and integrating faster forms of training. Crammy pointed out that in his glory days he ran, on a weekly basis, at least one run of 12-14miles stressing that the 1500 was an endurance race. The panel were united in the need for firm aerobic foundations.
Nick Anderson gave some excellent insights into relevant and specific forms of interval training and emphasised the need to do just more running whilst safe guarding injury prevention and management. Clare Callaghan placed great store on the need to stretch post exercise and Crammy explained the benefits of relaxed stretching for a few minutes last thing at night, insisting it enhanced sleep patterns.
There was a lovely insight into motivational issues as Steve stressed the need to constantly refresh targets and new challenges and underlining that motivation lay within the level of aspirations and ambitions.

Watch the Video

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The first steps to training – advice from Bud Baldaro

As with any form of training programme be prepared to be patient and purposeful but equally positive in your approach.
It is always good to “hurry slowly” and help prevent injuries by being realistic about how much is feasible for you.

1) It is always advisable before undertaking any physical challenge to get a medical check to ensure you are ready to begin your preparations.
2) Buy appropriate running shoes for your gait (always buy from a specialist running store who will offer you expert advice).
3) Consider joining a running club (a very useful source of information for training routes and shorter races). Alternatively consider establishing a group of running buddies for mutual support and information.
4) Set yourself short and medium term targets – irrespective of how humble these appear.
5) Be patient and be prepared to mix walking & running in your first forays (do not be embarrassed about jogging a minute & then walking a minute in the early days).
6) Allow the body to recover adequately from the stresses you place upon the system – as you begin it is recommended a “demanding” day is followed by a rest day or an easier day.
7) An approach of day on / day off is recommended in the early stages as your body adapts.
8) Try and choose routes and runs that are conducive to a “feel good” factor.
9) Try to run off road when you can as it is kinder and more giving on the joints but ensure the route is safe (especially important for women).
10) Look at your approach to exercise from a holistic perspective – be realistic about how many runs / amount of exercise a week you want to do, or can manage.

… and finally – read the training tips and advice on this website !

Bristol City Council

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