Welcome to the New SE Fitness Website, its been a long time coming and I hope you all enjoy it.
From running to walking for fitness
At SE Fitness we cater for both walkers and runners. Sometimes people have a go at the running but find it just does not suit them for what ever reason. One of the successes for me is when such a person returns to try the walking. I imagine this can be hard psychologically – turning negative feelings into positive. I asked one of our walkers to explain why she preferred the walking to the running.
Her response was:
‘Being of high BMI the impact of running on my body is greater. Whilst I was able to make small improvements over a period of time with endurance and breathing the shin splints got the better of me. I was disappointed to give up but the fast walking has given me an alternative. A fast walking pace provides your system with the same cardiac benefit; you can get a rhythm and speed it up for periods. I find the breathing easier to control on a fast pace i.e. about 4mls/hr and feel much more comfortable overall even when pushing myself to keep up a pace. I have changed from boots to running shoes because I have found that boots are not good for the fast pace; you need more flex in your feet and of course the boots are heavy. In fact I think I could probably cover more distance with a fast walking pace than on the run/walk/run/walk.
It is important to enjoy taking exercise and for me because the fast walking is within my comfort zone I find it more pleasurable. Above all I do love being in the park, which was the main driving force that kept me turning up for running for 12 months. So I will be very glad when the nights are light again.
A great turnout for SE Fitness runners in the Lichfield 10km. The overall winning time was 31 mins 50 seconds. First SE Fitness runner past the post was Colin McAulay in a time of 40 mins 42 secs. Andrea Deathridge continued her good form to finish in 2nd position in her age group category.
SE Fitness grand prix results:
|Andrea||Deathridge||42.46||pb & 2nd female 0’35 & Joker|
For full result
Religious fasting & physical activity
The London Olympic Games 2012 will take place during Ramadam. Muslims fast during daylight hours (up to16hrs) during this time – so, how will this affect the athletes and how does fasting in general affect people who take part in physical activity?
The biggest challenges will be for the endurance events held in hot climates whilst fluid and carbohydrates are not allowed. The timing of these events will affect athletes. There is evidence that physical performance is improved if food is taken before and after the activity. So, for those trying to train during Ramadam it would be better to train after sunset. Not so easy to change the programme for the Olympic Games to support these athletes!
In the same way if people fast during the day they should try to plan their visit to the Dallas Gyms around the time of their fasting. The absence of food may appear to be the most significant issue but actually the absence of drinks will probably be more of a concern. People should be careful about dehydration – keeping the body cool in hot climates.
Whilst fasting is not necessarily harmful to performance the important thing is planning. Developing a coping strategy may in fact require the support of sports nutrition professional. There are also psychological changes associated with fasting. Mood changes, sleep disruptions and lifestyle changes. All these factors can affect our participation in physical activity.
So, if tempted to fast, the above should be taken into consideration to retain a healthy lifestyle.
Benefits of speed work
Speed work or interval training works because we are overloading the body which in turn adapts to the extra stress. This results in the body being able to cope better with the demands of future sessions or races.
Runners who do these sessions find they are able to improve their fitness and performance. You work harder during speed work and so the body’s metabolic rate is increased. Thus, you are burning more calories. It has also been shown that the body will burn up more calories at rest, due, probably to the increased muscle mass and we are not talking body building here!
So, speed work is a good way to lose weight if this is one of your goals.
As a stronger runner we are less likely to suffer injuries. Also, at the end of a run/race it will be easier to retain good running technique which in turn will help us to maintain pace.
Another benefit of speed work is that it adds variety to our running. If we run the same route each time running can become a bit boring. By introducing some efforts we focus on the efforts rather than running the usual route.
Whilst running faster we enhance our neural pathways – this helps us to run more efficiently at speed.
I am not sure there are many runners who look forward to speed work, however, most would say they feel good for having done it and with all the above advantages why not give it a go?
Why not add a session of interval running or speed work to your normal running schedule? This involves running faster than your steady pace for shorter periods and then running more slowly to recover. How far & fast you run depends on what you are training for and how fit you are. If you are new to speed work you would be wise to start with a fairly easy session. An example of such could be 3 by 3 minutes hard, 2 minutes easy. This could be built up to 5 by 5 minutes hard, 2 minutes easy over a matter of weeks. Increase slowly – the total amount of hard work for the first session is 9 minutes with the latter session being 25 minutes – nearly 3 times as much! Respect speed work – you are working at a higher intensity and therefore the next day should be a rest/easy day. This will allow your body to adapt to the new work load. Start with one session a week. As you get fitter you might like to try two sessions but remember to have that easy day or two in between. These sessions may be done on the road, on grass or on the athletics track. With road & grass be aware of any potholes or other hazards.
Whilst running faster your muscles will have to work harder and therefore the warm up and cool down stretch becomes even more important. Expect to feel a bit sore one or two days after the session.
Re fuelling – you will be burning calories more quickly and therefore will need to eat a high proportion of carbohydrates with some protein within an hour or so of finishing your session. This will help your body to recover and be ready for your next run. Also, remember to re hydrate.
Next week we will look at the benefits of speed work for the average runner.
A record number of participants took part in the October disc run – 43!
Fastest runner was Andrea Deathridge with a time of 20 mins and 23 secs. This
puts Andrea at the top of the fastest all time women. Julia Carter took fastest walker
with a time of 40 mins 58 secs. This also puts Julia at the top of the fastest all time
women walkers and elderly people are joining the run, check the 4 Reasons Why Seniors Need Strong Muscles and how this can make it happen. Great to see so many walkers taking part!
|Fastest Saturday Disc time|
Congratulations to all our runners who took part in the Little Aston 5 mile road race
on September 5th 2010. First past the post was Oliver Harradance from Roya
Sutton Coldfield Athletics Club. First SE Fitness runner is this event was Andrea
Deathridge in a time of 34 mins and 2 secs.
SE Fitness grand prix runners results:
|Barry||Whitehouse||40.05||pb & joker|
|Anne||Barber||41.48||1st in age group|
Congratulations to all those who took part.
For full results :
How fast, how long?
As a marathon runner in the early 1990’s much of my training took place in Sutton Park. As I look back at my training diaries I see entries such as ‘35 minutes easy, 5 miles, felt ok’ These days we have numerous measuring devises to make recording far more specific – but is it all for the better?
This week I am going to look at the GPS watch or speed distance devise. This can give us an accurate measurement of distance and pace.
Pace devises can be good motivational tools, however, having constant access to ones pace can also prove to be stressful. There may be a tendency to try to beat your pace on every run. If you are recovering from a marathon, knowing your pace can aid recovery. You may be on a ‘high’ following the event and ready to conquer the world. You will be more disciplined with your recovery if you know the exact pace you are running. Paced watches can help you be aware of the pace you run – you can then associate how you feel at this pace and then reproduce it without the gadget.
A disadvantage of these watches is that they don’t take into account the terrain, hills or weather conditions. It would be wrong to compare your pace on wet, muddy trails in a gale to a summers evening running along a relatively flat road surface. Relying on a GPS can stop us thinking about how we feel and take the enjoyment out of running.
So, if I had had access to a GPS watch in the 1990’s would I have used it? Well, yes but I wouldn’t have used it on every run. I would still have those runs where I just ran for 35 minutes through the muddy trails in Sutton Park in the wind and rain and recorded in my diary yet another 5 miler. (Sadly, now I discover these runs were never quite 5 miles!)
The Autumn is a good time to start a new exercise programme. Running is not necessarily suitable for all people however, for some there are real concerns which may turn out to be purely myths. Below I look at some common concerns, don’t forget to check swfas.org to find the best fitness supplements.
Running will damage my knees. Studies of osteoarthritis of the knee and hip have found it makes no difference whether you have run or not. Running can actually help to maintain a healthy joint.
Can’t run because I have a cold. Running with a cold is unlikely to endanger your health – however, if you have an infection you should not run.
I am too old to start running. Starting running in middle age will improve your health – start slowly.
Walking is pointless. If you are new to running you will probably need to mix walking with running in the early weeks. Walking alone is an excellent form of exercise and mixed with running you will increase the rate at which you burn calories.
I will gain weight. This may be the case in the initial stages as you will be toning muscles and muscle is heavier than fat. However, muscle will also burn up calories much faster than fat. So it should be easier to lose weight.
I will get fat legs. This may be a concern for the ladies. However, runners develop more toned legs not fat legs. Your legs will be stronger and tighter.
I am worried about breathing. If you try to breath only through your nose breathing may be difficult. You need as much air as possible, so breathe through your mouth and nose – try to relax and slow down. You should be able to talk and run.
Running makes me very tired. May be you are trying too hard – slow down and enjoy it. Don’t run on consecutive days.
Running is boring. Personally, I think running can be very exciting – perhaps you need to vary your route or find a friend to run with.
Runnning gives me a stomach ache. Don’t run after eating (probably need one to two hours depending on what you eat). Start slowly and run at a comfortable relaxed pace.
Hopefully, you are now ready converted/inspired to start a running programme!