Sign up for a local race!

Signing up for a race will definitely keep you motivated over the coming months! Knowing that you will have to run 5k, 10k or beyond will help you to stay focused as most people want to run the whole distance on the day.

Common Runners will be at the 6k Santa Run race in Battersea Park on Saturday 6th December and we’d love as many runners to attend as possible. A few have already signed up and many are thinking about it! As there are usually 2,000 runners at this event, it’s worth signing up sooner rather than later to guarantee your place. Just go to: http://www.209events.com/uk-running-events/london-santa-run-battersea-park.

If you can’t make the above race, please don’t worry as we will be entering others races in the New Year. I have just entered the Kingston 10k (http://www.energizedsports.com/) which takes place on Sunday 30 November so if anyone fancies joining me please let me know. And Jane Shaw has entered a half marathon in March next year so if you want to aim for this distance and would like to join Jane please let me know.

 

 

Support The Haven during Breast Cancer Awareness month!

Common Runners have a couple of opportunities to support The Haven (a charity offering  a free programme of in-depth support to improve the quality of life of anyone affected by breast cancer) during Breast Cancer Awareness month (October).

* You can take part in a gentle 5km walk around Wimbledon Common on 5 October 2014. Donations to enter: £10 per adult, £6 for under 13s and under 5s are free. To enter please go to www.thehaven.org.uk/event/walk-support/ or call 020 7384 0049 for more information.

* You can wear one of The Haven’s t-shirts while running on the Common (week beginning 6 October) to raise awareness of the work that they do for those affected by breast cancer.

The Haven has kindly supplied some t-shirts and we encourage all runners to wear one while running on the Common during the week beginning 6 October.

 

Autumn running tips

If you are running with us this autumn you may want to consider the following:

1. Dress in layers with a waterproof top layer, especially during drizzly or cooler days.

2. Don’t wear cotton as it soaks up water and becomes heavy and uncomfortable. Stick to wicking materials.

3. Use the wind to your advantage – running in the wind will help increase your endurance while burning more calories! Head into the wind first to get the hard part over and done with.

4. Be visible, especially those attending the Tuesday evening class. Ideally wear a white, yellow or orange hi-viz jacket or bib.

New autumn timetable

Below is the new timetable for autumn 2014, starting on Monday 8 September until Thursday 18 December (excluding half term 27-31 Oct) – in total 14 weeks:

Mondays: Beginners (level 1) @ 9.30am; Beginners (level 2) @ 10.30am

Tuesdays: Improvers (level 2) @ 9.30am; Beginners (level 2) @ 7pm

Wednesdays: Social run for all @ 10.30am

Thursdays: Improvers (level 1) @ 9.30am; beginners (level 1) @ 10.30am

Just a reminder about the different levels: Beginners (level 1) for those who can’t run for more than a few minutes at a time but would like to run steadily for 20-30 minutes; Beginners (level 2) for those who can run for 20 minutes continuously on a flat terrain but who would like to increase their overall fitness and running pace; Improvers (level 1) for those who can run continuously for 30 minutes on varied terrain but would like to run for longer, faster or to keep fit; Improvers (level 2) for those who can run continuously for 40 minutes+ on varied terrain but would like to run faster or to keep fit.

The cost of the 14 week term cost £140. If you have any queries or you would like to book a place please email info@commonrunners.co.uk

Summer running gear

This week we have all been seeking shelter from the sun and many have asked about tips for running in the heat. Apart from the obvious about drinking more water, you may want to take a look at the following tips from Sweatshop’s Running Hub:

Running gear: when selecting summer running gear, look out for the following features and materials which will help keep you cool:

  • Ventilation features such as mesh or small slits designed into the fabric
  • Ultra lightweight fabric
  • Highly moisture wicking materials to help sweat to evaporate quickly
  • Loose fitting clothing to increase ventilation and minimise chafing
  • White or pale colours to reflect the heat

Summer running essentials: In addition to wearing the correct clothing, there are a number of other items that will help to make running in the heat more comfortable:

  • Drinks bottle or backpack with a bladder to carry water or sports drink
  • Sports drinks and gels with electrolytes or electrolyte tablets to replace lost salts
  • Cap or Buff to protect your head
  • Sunglasses
  • Body Glide to prevent chafing
  • Sweat proof sun lotion

And a few words of wisdom: running in the sun can be enjoyable but it places extra stress on the body. Remember to: maximise ventilation, protect yourself from sunburn, stay well hydrated, avoid running at the hottest part of the day, select a shady route if possible.

Book summer holiday classes now!

When the running courses finish in July there will be ad hoc classes on most Tuesday evenings and Thursday mornings over the summer holidays, starting from Tuesday 22 July to Thursday 28 August.

* Beginner (level 2) classes will be on Tuesdays at 7pm

* Improver (level1) classes will be on Thursdays at 9.45am

* Beginner (level 1) classes will be on Thursdays at  10.45am

Holiday classes need to be booked in advance and cost £10 per class. There needs to be a minimum of 4 runners for a class to take place.

If you are interested in booking some classes please email info@commonrunners.co.uk.

Beginners (level 1): running for 15-20 minutes on a flat terrain; you will join an existing beginner’s course which is coming to an end. On Thursday @ 10.45am on the following dates: 24 July, 31 July, 7 August.

Beginners (level 2): running for 20 minutes on fairly flat terrain and will include some strengthening exercises to build up fitness. On Tuesdays @ 7pm on the following dates: 22 July, 29 July, 5 August, 12 August, 26 August.

Improvers (level 1): running for 30 minutes on varied terrain and will include some speed, hill and endurance work. On Thursdays @ 9.45am on the following dates: 24 July, 31 July, 7 August, 28 August.

 

FREE taster ‘Learn to run’ day on Sunday 7 September

Common Runners is offering a free taster ‘learn to run’ day on Wimbledon Common for beginners and improvers on Sunday 7 September. There will advice on running technique, a fun warm up as well as some running depending on your level.

Beginner sessions: 10-10.45am, 1-1.45pm; improver sessions: 11-11.45am, 2-2.45pm. Places are limited and booking is essential. To book please email info@commonrunners.co.uk or phone 07810 486286.

Common Runners enjoyed the Run Richmond Park race

There was a fairly small gathering in Richmond Park on Saturday for the 5k and 10k race. Initially we thought that everyone was 20 years younger than us but we spotted a few mature runners, especially for the 10k, and that put us at ease!

Dressed in our corporate ‘pink’ tops, we all felt excited but nervous (except for Claire who remained calm throughout!) but once we ran for 5/10 minutes we soon relaxed into the race.

Everyone ran fantastically – for the 5k, Teresa came in at 28 minutes followed by Elizabeth at 34 minutes and Claire at 39 minutes. Caroline ran the 10k and came in at 49 minutes. Well done to all.