Very rarely do I have a back to back week of sport and fitness but from mon-friday this week I can genuinely say it’s been pretty good.

On Tuesday before tip day I headed to baker st fitness first bright and early to do a fast treadmill 5k and then cover about 400m in the pool. The run went well and I think (with some holding on) I came through the 5k in 20-21mins (no doubt my heart rate was through the roof) with the obligatory 1% incline to make it more like the outdoors. Quick change into my far from professional board shorts and still red faced I was in the pool to cover the 20 or so lengths I wanted to do. As a little treat I went to the steam room then headed in for a standard “fun” Tuesday.

Wednesday was Serpentine night and whilst I has half hoped to swim again in the morning the later night before meant I wasn’t up for it when the alarm went off. I had intended on taking a steady pace about the 8-8:15 min mile kind of level but typical to form I stuck with the chaps I have run with before and clocked a 7:30 average. Unlike the 7min day I did a bit more stretches on Wednesday and writing this on Friday I am in nowhere near as much pain as back after that.

Thursday was my R&R day, nothing fitness related at all and also had the pleasure of visiting the Meat and Wine co. in Westfield for a great meal with Laura – lots of meat, not the healthiest but hey it was good!!

Finally today, Friday. I have had a busy day organised but managed to fit in a very short but reasonably paced swim session. I pushed myself hard enough to raise my heart rate and also upon finding my goggles again I found it much easier to get into a better rhythm! Felt great at the end of it and the rest of the ‘working’ day was to follow…

Sunday I have ‘Kent’s most exciting race’ as the sweatshop emails have reminded my numerous times and I’m heading to Bluewater 10k. Bit hesitant for my time here – it was fairly hilly and I’m not sure whether I will be able to beat my Newham 10k time which was in the peak of my training. That said I should be able to beat my time of 48:52 last year I hope…

Update of the race to follow on Sunday.

N

Ok so I’m not massively experienced in this field like some but I have been running for a little while and entered the field from a very unhealthy state (see blog). I was the sort of person who would get out of sport whenever possible and until a couple of years ago running was not something that fit into any part of my life.

I can offer limited help and advice for all newbie runners, what ideas I have picked up, tech I have used etc. These worked for me but may not help you at all, that said I have been asked similar questions again an again so thought I would note them down.

Kitting yourself out

If you are seriously considering taking up running in any serious way getting the right kit is a must. It doesn’t always come cheap but if you calculate how much time you spend in the item vs the cost it prob won’t seem too bad.

What you should buy…

Clothing

Trainers: your trainers will be one of the few items you use during every run, unlike a t shirt or shorts you won’t change these depending on what colour mood you are in on that day. Invest wisely on a pair of trainers, if you are going to run for more than 2 or so hours a week I would highly recommend finding an INDEPENDENT running shop (eg. sweatshop) which offers gait analysis. These guys will recommend a pair of shoes which will work with your running stride and should reduce future impact risks. I suggest an independent shop as if you go to somewhere like Nike they will only sell you their own product which may not be suitable. With these trainers, forget brands you may know there is a chance you will be sold a pair of shoes by a manufacturer you have never heard of…

Socks: a good pair of running socks also essential ones that absorb sweat. I have used Sky Run Socks by X-Socks and had no issues again not cheap at about £10 a pair however these should reduce blister problems and athletes foot when combined with a good pair of trainers…

Other clothing: this is up to the runner, over time you will find what is comfortable. If you are a blokeand running in the cold winter don’t be embarrassed to wear leggings keeping your muscles warm will only help you in the long term, also, wear gloves, its common sense really. Cotton is probably not advisable, perhaps look at dri-fit or clothing that is built with sports in mind…

Running Aids

Vaseline/BodyGlide: Whilst chafing may seem a comical issue to discuss and chuckle about in the pub with your mates, not until you experience it will you want to do something about it. Key areas of chafing are the nipples, where your tshirt rubs as it moves and between your legs. In order to combat this chafing, which can lead to bleeding and incredible pain both during and after your run invest in some Vaseline or bodyglide. Apply to the sensitive areas, and if you suffer from blisters then consider applying on your feet too, Vaseline is a lot more liquidy and slightly harder and greasier to apply however I think it probably does roughly the same…

Part two to follow shortly where I will discuss stretches, key ways to work your muscles and also running with technology…