Week 1
So you're thinking about running, but not sure how to take the first step. My name's Brian Patterson and I'm here to help.
Intro Music
Welcome to Brian's Run Pod with me, Brian Patterson. This is a podcast about my journey with running. I know what you're gonna say - not another running podcast. Or not another podcast.
Well, hopefully this will be a little bit different to other kind of the running podcasts that are already out there. As I said, I just wanted to do a podcast about my journey with running. Plus to go over some of the technical aspects about running. So for this first podcast, I just wanted to go about the why. As to why I'm doing it.
Well one of the reasons that I am doing this podcast is that I have always wanted to learn how to produce a Podcast. I have produced one before and that was 5 years ago. By the way that was about computer programming. Well back to this episode. I have listened to a few running podcasts and although they are very good with lots of tips and experts. They don’t really speak to me. What I mean is that they talking to those that have run at least the all the major Marathons at least twice. You know Boston, New York, London ect ect. Have a PB in the 10k of 45 minutes and have done park run in 20 minutes. Ok I might be exaggerating. Plus, they might not deliberately doing this. Anyhow, I have never done a marathon and don’t particularly want to do one. My best 10k time is 1 hour 10 minutes. My current 5k time is 33 minutes. So not very fast. If your slower don’t worry. I hope the next few weeks will arm you with some knowledge how to vary your training.
What are main reasons that you might be thinking about before taking that first step. I just want do a proviso here, that obviously, you need to check you’re your Doctor before you take up any form of exercise. So if you are worried in any way that this might have an adverse effect to your health then please check with your GP.
Let us look into the different reasons as to why:
1) Mental health – Distressing form every day life.
2) The Endorphin rush – Getting that high after your workout.
3) Much better sleep .
4) General, wellbeing. Now, there is overwhelming evidence from many different sources that running is great for improving your health. Active.com - Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.
5) Boosting Confidence - Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.
They'll tell you that basically there are so many benefits in terms of keeping up running. I know it's not for everyone, but I just wanted to sort of just go over some of the reasons why I do it and then [00:02:00] then hopefully it might prompt you into putting on those trainers.
I think the first thing is, it is a great way to destress. Mental health is very topical these days. If you are having a bad day at work or things are getting you down in terms of home, or whatever, then just going outside in the fresh air and going for a run can be the best tonic. For me it just put things into perspective. I am aware that your mind can play tricks on you and can often make a mountain out of mole hill. Also, running forces your body to exert energy and hormones.
Even just doing maybe, I don't know, a little bit of running and walking, maybe running for a minute, then walking for a minute, that kind of thing I'm assuming that you are good to go, then why not take it up?
Also, the other thing is, is that we do sort of [00:03:00] live quite a sedentary existence these days ; being sedentary, you are not moving. So it means that you are kind of just either sitting down or you are just watching the TV so I know it is an obvious thing to say but you are not moving. We as humans are designed for moving around. So the fact that you are moving, I think, can only be a benefit to your general wellbeing. , and obviously running is about moving.
The other main benefit is that it's great for your heart and lungs. By raising your heart rate and getting the lungs to work helps to improve your cardiovascular system. Now, you don’t have to be busting a gut. If you have a watch that monitors your heart rate.
This can have a couple of benefits:
a) You can see in real time how your heart is reacting to your level of exertion.
b) Also, it is a great way of monitoring your progress. For instance if you run 2kilometre in lets say 20 mins and your average heart rate is x. Then maybe after some training you run the same distance in 18 minutes and your heart rate is less than x and is y. Then you see how you are progressing. More on Heart Rate in later episodes.
Then there is the endorphin rush at the end of your run. I know that some surfers are searching that elusive perfect wave and they will go to the end of the earth to search for that wave. For me it is about searching for the perfect run. There are times, be it a short or long run, I feel a real high. An endorphin rush. Plus, a feeling that maybe that I could have gone for longer.
Setting Goals - I have a running program (which is through the runkeeper app), and then within that program I do two or three kilometres for a run. For example in the programme it tells me to do a 3k relaxed run. So already in my mind I am setting my pace and the distance. Whatever tech that you might have either phone or watch this will tell you if you are going over or under the pace plus it will tell you once you have finished the distance.
Sleep - And lastly, uh, but not least is that it helps with your sleep. I find that sometimes when I get home from work, it's so easy to, to just sit on the couch. Watch the TV and then suddenly before you know it, you are kind of having a quick nap. Then later in the evening when you are supposed to sleep you can’t. I heard a really good quote the other day and forgive me but I don’t know who said it. It was having a good sleep is like investing in tomorrow. It means that you have more energy and feel sharper!! So by making myself getting my kit on and my running shoes then going out the door re energises my body. Do that, run, do the exercise and then go outside. Then you find, then it kind of gives you a second wind for the later on in the evening you can have a really good night's sleep.
You know, maybe, you know, you may be worrying about certain things, but hopefully running will help alleviate some the stresses that you may have on a day to day.
The other thing I'll be covering through this podcast will be about the technology that we have with us. Because there's so much that is available now. In terms of watches, [00:07:00] your phone. That is giving you so much data about what you're doing in terms of your running, and hopefully this will help get you motivated in going for a run. We have come a long way from taking stop watch and guessing how far we have run. I remember going out on my bike and measure the distance first with an odometer. No GPS in those days. Now, having a GPS on our devices is a given.
I will also, help explain what the data means on all these devices. I don't think technology companies are very good at explaining what it all means. How this is going to benefit me in terms of my running. I use an Apple watch, and apologies to those who are using Garmins or any other type types of watches or whatever, but I'm sure they have very much the same type of technology as the Apple Watch
So, I mean, like for instance, I look at the last one that I did, which was yesterday. I did an [00:08:00] five mile run, uh, which was my long run for the week. Looking at my Apple Watch now, if you could just bear with me, then it just gives me so much information. Data for splits for my pace per kilometre my heart rate, total calories, distance, my cadence (how many strides per minute), power, ground contact time, vertical oscillation and stride length.
What does all this mean? So, it's given me what's called the vertical oscillation apparently my vertical oscillation is 9.5 centimetres. My ground contact time, which is 295 milliseconds, uh, my stride length, that kind of thing. What does that all mean and how can it make me. A better runner or how can I enjoy that more?
Because sometimes you just look at that [00:09:00] data and think fantastic. You know, it's, this is something that maybe I can use to maybe me a better runner, but will it really help my technique? I will look into the whys and where for in the coming weeks. I hope that I will demystify these terms and make you a better runner. Or at least have a better understanding on what you want to achieve when you are going on your next run. I think it takes the monotony out of the doing the exercise.
As may have mentioned, I am currently doing a 12 week 10k running program. The programme is with an App called Runkeeper will provide a link in the show notes . May I take this opportunity to say they are not a sponsor of the show. I’ve had this app for many years and was probably one of the first dedicated running Apps to be on the iPhone (apart from Nike). I tend to repeat this running programme every so often, and it's really good for me because it fits my current lifestyle. Finish work at around 4.30 and get home before 5 and by 5.10 I’m ready to go out the door.
Before you start the programme it will ask you how often you want to run, how long you want to do the programme, have you run recently and what time do you want to complete your 10k run. An algorithm will churn out a week by week running schedule. For me – I wanted to run 3 times during the week and once at the weekend. So I would run on a Monday, Wednesday, Friday and Saturday. My target time for 10k is 1 hour 6 minutes.
It starts off very slowly with short runs just to get you used to the frequency and intensity of each run. They key thing here to take it easy and listen to your body. You may experience some after effects. For instance cramping or muscle soreness. Don’t be alarmed as your body is getting used to the length and intensity of running. Plus it’s important to have a rest day after each run.
My programmes is split into periods. The technical term for this is periodization training.
“Periodization training is the deliberate manipulation of training variables to optimize performance for competition, prevent overtraining, and progress performance.
Variable adjustments in duration, load, or volume are planned out over a specific period of time to achieve these objectives (1Trusted Source).
For athletes, the goal is to mix up load variables (training intensity or volume) at different times of the year to allow the athlete to peak at certain times. These peak times usually coincide with competitions.
Periodization has been applied to resistance and strength activities like powerlifting and Olympic weightlifting, as well as endurance associated activities like running and cycling.”
So for my programme it starts off with:
Preconditioning – This is a foundation for longer harder workouts.
Getting Faster – Phase two is about increasing your VO2 max ( more on this later).
Going Farther – This is focusing on tempo workout which are designed to increase your lactate threshold.
Fine Tuning – decreasing the weekly distance and then a mixture of aerobic and anaerobic speed sessions.
Now I have used a lot of buzz words. I will endeavour to explain what these all mean throughout my journey.
Now, I hope I have given you a flavour of what this podcast is about. Tell your friends about the podcast and the show notes are available at ……..co.uk . I am on Twitter @briansrunpod.
Finally I have a tip of the week.
Before you go for your run check on how to use tech. I know this is a bit obvious. However, I have come unstuck a couple of times when I have pressed the stop button in a middle of an interval session when I should have pressed pause. Or how to turn the music off or pause, or change a playlist. When you are running its easy to get confused as you are so focused on your running.
So thanks for listening and hope to see you next time. Next time we speak I will be covering how to Warm up for running. Something we often neglect but if we do it properly it can have massive benefits to our running.