A little more on the great debate -Treadmill V Outdoors Running

Hello and thanks for dropping by. This blog was inspired by some of the chatter on our Facebook group page. The never ending debate, treadmill versus outdoor running. It's just a round-up of what was a very interesting topic.

As with most things in life, personal preference really has the final word on this matter.  But is it as clear cut as we may think it is? In general terms you would think the outdoor advocates would win this debate hands down but not so. We asked our runners for their thoughts  and it brought up some interesting comment.

As expected, for most people being outdoors is enough reason not to want their running any other way. It would seem the romantic notion of feeling nature’s elements (either good or bad) is still something our primitive selves cannot resist.

A favourite quote from one of our runners, “the treadmill has no soul, and it lacks everything that’s important about running, freedom”.  We agree and so did most of our other runners. Connecting with the outdoors was everything.

So, where does this leave the treadmill argument?  From the feedback we got it comes down to necessity.  It could be a specific training need, the weather, a family commitment, work or rehab that leads someone to use the treadmill over the great outdoors. Reading our runners views made it clear that for some, it was a life-line to running and without it the miles would stop.

As you can imagine the academic evidence for both side of the debate is very in-depth and dare we say, a little boring. It’s a mind-field of stats and graphs followed by even more stats and graphs!

In the world of sports science this is fantastic but in the real world we think runners, your everyday plodder really doesn’t care.

Laura Andrus wrote on our Facebook page, I love the treadmill. I'm asthmatic and the cold is a BIG trigger. I wouldn't be able to train right now if it weren't for my belted friend :-)

Here are some more quotes from the runners on Facebook. We asked the question.

Fresh snow is falling which does bring up the great debate 'Outdoors v Treadmill' Do you have a love / hate relationship with the Treadmill? Can we please have your comments on this subject. The pros / cons / tips / advice / experiences from both side of the fence.
 
 

 

Ben North Outdoors!

Colin Rowlands Outdoors, regardless of weather.

Sharon Quinn Outdoors unless its icy! Been out in the snow today it was fab

Elly Roberts Outdoors every time - I use trail shoes in the snow & run more slowly, add another layer if need be

English Half Marathon Fantastic point Laura. This must be quite a common problem if you're asthmatic

Sam Grange As a mum I run on both treadmill and outdoors, including trail running. I had to train for my first half marathon using the treadmill alone due to childcare issues. Nothing beats running outside, and the treadmill can't replicate this with HR etc and weather conditions; however, the treadmill does have it place for 'whipping' your butt.. once you've set that speed there's no stopping, there's no slowing down to cross roads, to get your breath etc, it also gives you a tougher mind, as running on a treadmill can be soul destroying at times, especially counting down the minutes/miles . I much prefer doing intervals on the treadmill as it works me far harder than I would work myself. As much as I hate the 'dreadmill' I wouldn't want to be without mine :)

English Half Marathon Ben & Colin outdoors it is for you!

Colin Rowlands Hehe Sam - I've been listening to the Marathon Talk podcasts and that's the 2nd reference to 'dreadmills' in an hour!

Rach Mairs Treadmill at the min because I'm 6 months pregnant n can't risk running in the snow, generally tho it's got to be out doors for me .

English Half Marathon Fantastic info for our other runners from Sam & Rach. Seams its not as clear cut as for the reasons which side of the fence people sit, if indeed any side!

Kelly Lou I don't mind treadmill on occasions but I do find I get bored really easily but running outside is a BIG yes for me, if you do a route more than once you get different view with the different weather.

Jack Pilkington Outdoors, The treadmill is too boring and you get too hot and it's just not nice running no where. Running outdoor you get a mix of scenery and a firm breeze to keep you cool.

Jenna Taylor I like both, I started on a treadmill doing the c25k, I wouldn't have done it myself outdoors as I needed the treadmill to keep my pace and accurately measure my time and distance. I went on the treadmill last night and set it at an incline to train for the Sunday jog ( them hills are a killer) but the freedom of outdoors is great, the changing scenery and keeping your mind alert for obstacles ect, also the actually jogging seems easier, I cant walk in a straight line let alone jog so on a treadmill I feel enclosed and like I'm gonna crash in the side of it! If I'm on my own I need a treadmill to keep me goin, if a friend is with me I prefer outdoors!

Rob Carson Treadmill in the gym is so boring i can barely run a mile before i get off. Much prefer outside where i can happily run along in wind....rain....sun

Baz Aveyard I like the treadmill especially in poor weather at 51 I can't afford broken bones from falling on the ice

English Half Marathon Bringing up lots of personal accounts where the treadmill works or is just a no no for our runners. Very impressed how the people who use them are doing to to combat something. Its showing that the important factor is, you keep on running the best you can. Massive thumbs up to that! As we expected though, people just love being outdoors and the freedom that brings :) Keep the views coming in.

Janet Caldwell Outdoors with my friends .. ;) Can't beat it !!! However.....
Dreadmill on bad weather days .. Not too bad as my view is farmers fields ... :)

Jack Pilkington Also, treadmills are easy to fall off...

Sarah Lewis A treadmill at home is a God send when you have young children. Outside will always win hands down, but when it's the difference between running and not running, I know which I prefer.

Claire Hawthorne Treadmill ok when it's dark and I don't like running alone, can manage 10k on it! Prefer the roads and fresh air though, that hill last Sunday knackered my knee! :-( or maybe it was too much too soon 18 miles that week after 4 months out! I will attempt again! :-)

Paul Redmond Ground isn't undulating on a treadmill, can't beat outside and u avoid the dreaded air con which tends to recirculate all sorts of bacteria, fresh air and hills we love.

Chris Salkeld Outdoors every time! Even the cold, snow, ice, rain etc is infinitely better than the monotonous drone of the treadmill

English Half Marathon Weather is a big factor it seams. Also people who have children but need to keep up with their miles. Brilliant insight!

Lisa Fothergill Love the great outdoors, no faffing around driving to the gym, finding a parking space, getting inside (after rooting around in the car for £1 for the locker) before you even get on the treadmill - just open front door and off you go!!! Used to do 8 miles on treadmill then moved to Warrington and took a quick road run and never looked back since!
 
 

2013 English Half Marathon Route Guide

Welcome to the English Half Marathon route guide. We hope this gives you a good insight into the course. Sit back, enjoy then run!

You can now sign up for the 2013 race at RUN EHM WEB

This years route is unchanged from 2012.

English Half Marathon 2013 Entries Now Open!

 

Here is the all important link to enter ENTER ENGLISH HALF MARATHON

 

The Spire Healthcare English Half Marathon, Victoria Park, Warrington

Sunday 8^th September 2013 - Race start 09.00

Hello everyone and welcome to the 2013 Spire Healthcare English Half Marathon

It’s with much excitement that we can now announce entries for this year’s race are now open!

Over the past few years the English Half Marathon has become one of the must do events on every runners calendar. The race attracts runners from all over the country, with some even making the trip from overseas. From club runners to avid social runners and for people who just love to lace up and put some miles in, this race is one of the ‘must enter’ events of the year.

Not only that, we also have our fair share of charity runners and first timers all putting in 100% effort to complete the 13.01 miles course. This year will see even more first time half marathon runners entering, remember the English Half Marathon route is one of the flattest of all half marathons in the county and as it takes you through rural south Warrington it’s also one of the prettiest.

This year we will be working hard with local charities and new runners to make sure everyone gets the most out of the race. We have already started to this via our connections with other locally organised running groups and charities plus our very own RunEHM training runs. They take place every Sunday from Victoria Park Warrington where the start / finish line will be on race day. Not forgetting it’s also where our fantastic race village is based every year,  keeping everyone entertain during race day.

Entering the race could not be easier. Just follow the link to our web page, fill in your details and ‘let’s get running’!

Take a look at our posters that will be on all of our social networking pages and keep an eye open for them down at your local gym etc. This year we plan to spread the word far and wide that the English Half Marathon is back for 2013, bigger and better than ever.

Please feel free to pop our posters up on your own page. Share with friends, family and work colleagues. Inspire people to enter and lets all look forwards to another great race day.

Don’t forget our early bird offer, sign up today and take advantage of the great discounts we have during February. Remember this is an event for everyone let’s make 2013 the year you said ‘yes’ to entering The Spire Healthcare English Half Marathon.

Here is the all important link to enter ENTER ENGLISH HALF MARATHON

Good Luck

RunEHM

Rediscover your motivation

 

Rediscover your motivation using these tips. They are part of a proven system that really does help you achieve your goals and get you fitter. So, make 2013 your very best year yet.

Remember, if you make it specific to a running goal it is really effective, from your first 5k event to a marathon.

1. Become really clear on your motivation

Write down all the reasons why you are aiming to complete this goal, and next to the reason – why this is important to you and how this makes you feel – all stated in the positive. Then highlight the top three motivators and pin them somewhere to keep you focused, and to remind you when motivation is low.

N.B. It is important to write things down as this will clarify things in your mind and make things a reality.

2. Make a plan that works for you and stick to it

Write down the amount of time you are going to allow each week to reach your goal and then plan it in your diary, just like an appointment to make sure you do it. Make sure you discuss the plan with your close family and friends so they support and encourage you.

3. Make yourself accountable with two people & believe in yourself

Once you have a clear plan, motivation and positive focus tell two people what you are planning to do, how you would like to feel and how they could support you. By sharing things with people you are much more likely to achieve your goal, and enjoy the process. Choose people who will be positive and encouraging in their support to you.

4. Keep a feel good diary as well as a training diary, and use positive self-talk

Write down three positive things that have happened each day for at least 21 days. You will be surprised by how this changes your focus and makes you focus on the positive things around you. It will help to dissolve stress before you sleep too.

If you are really stressed about something, write this down first with a plan around how you can resolve this. Often people will notice a pattern of things that make them feel good. Make sure you surround yourself with people who make you feel good!

5. Have clear goals yet be flexible and listen to your body

It is really important that you have clear goals so you have a path to follow, yet with that you have the flexibility to change if things come into your life that are unplanned!.

Combined with this, look after your body and mind, eat good food, have quality sleep and a balance of focus on your goals, combined with relaxation and fun time.

6. Surround yourself with positive people and act as if…

A really important tip is to choose two or three people who inspire and motivate you in a really positive way. For instance, you may admire confidence, fun and self-belief as qualities in different people, and wish you felt a bit more like this.

To achieve this, all you have to do, is begin to ‘Act as If’ – it sounds simple, and people don’t believe it will work but, if you choose to switch your focus and start to act a tiny bit more say ‘confident’ (or less unconfident is sometimes easier to start with) it will begin to happen. Trust me! Watch how they behave, listen to what they say, and try to imagine what it would feel like to be in their body – then‘act as if’ you did have these qualities.

It can be a famous athlete, a club runner you know, a celebrity or a friend – it doesn’t even have to be someone you know – just a quality you would like more, and a person who represents that quality. Then surround yourself with positive friends and family who will help you move towards your goals.

7. Create a clear, positive outcome and vision board for your BIG GOAL!

Take a big sheet of coloured paper (if you don’t have any, go out and buy a piece) and write in the middle “How will I make my Big Goal …….. Happen by …….” Then write down, cut out photos, pictures, words etc. all around it of the things you need and want to happen, from feelings to achievements, wealth to fun. Have no limits to your board, and every time you find something that motivates you, add to the board! Put it up somewhere you will see daily, it really will help keep you motivated and focused.

Cheers EHM

Music - 4 easy steps to improve your PB

 

It's safe to say listening to music when out running is very popular. Studies have shown it can increase performance, maintain motivation and focus the mind. 

 

True enough at times you can look like a pillock (just like the chap above) but runners don't care, runners are to busy running to care,

 

There is nothing scientific or enlightening within this short blog. It's just about how I use music as a training tool. I make music as important as a bowl of carbs, fuel for my run. You may or may not want to give it a go, but it's quite simple.

 

This plan will work better if you already feel some benefit from listening to music as you run.

 

The key to this is you only do it when trying for a PB time. All it takes is to deprive yourself of the music, just for a few runs. Typically I will only do this once a month, as it will take almost a week including rest days. Set your PB distance low at first and build up gradually but push hard.

 

I would normally have a rest day after Step 2 and Step 3.

 

Step 1 

Spend time on the prep, workout out a playlist for your run then listen to it at home, imagine yourself running the route you plan to take. Repeat at least twice on this first day. No running.

 

Step 2

Run your route for 2 days without music.

 

REST DAY

 

Step 3

On the 5th day listen to it again at home, before your run.  Again imagine running the route, try and connect with it as much as possible. Then go for your run, without the music.

 

REST DAY

 

Step 4

Run the route on the 7th day with the music and your PB will come a lot easier.

 

Its works every time for me and in less than a year it's helped me to take over 25 minutes off my half marathon time. Obviously along with the fact I'm much fitter but still I see my extra fitness in part as a result of doing the above for 1 week out of every month.

 

And that's just how I use music in my training program.

 

Do you have any music related training tips or stories? Comment in the reply box below this blog and we will share them with the community.

 

Cheers EHM

 

 

 

 

Join our Running Community

Hello and welcome to the very first EHM Blog!

We may just set a world record here guys for the shortest ever first blog to hit the net. To get the ball rolling we are going to give everyone some important links to our social networking pages and website. So here goes, please just click on the links below and join in the fun.

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Stay Safe - Winter Running Tips

My rural routes are all spectacular during spring and summer but with the onset of winter that changes. Still spectacular to run it's important to be seen and be safe during your winter evening runs.

Below is a great artical on staying safe during the dark months.

The arrival of winter, especially once the clocks go back on the last Sunday in October, can be bad news for runners. The rigorous training regime you established during the summer becomes a distant memory as the cold, wet weather dampens your enthusiasm as well as your feet. Running in the dark is a necessity if you work from dawn till dusk or you’re training for a night-time race such as a New Year’s Eve event. Whether you’re heading out early or late, follow these easy strategies to stay safe and be seen this winter.


Wearing bright fluorescent colours is a great idea during the day but at night white apparel with reflective panels shows up better in motorists’ headlights. Winter kit often features reflective areas, and many running shoes come with reflective panels on the heels, but you can also customise any kit that you already have with adhesive strips and shapes.

Try this Reflective strips attract the most attention when you attach them to the parts of your body that have the greatest range of movement, such as feet, lower legs and arms.

Traffic management

Always face the on-coming traffic when you’re running on a road with no pavement. The only exception to this rule should be when you’re approaching a blind corner, when you should cross to the opposite side of the road then cross back again as soon as it’s safe. This applies at any time of day but especially at night when drivers may not expect to see a pedestrian.

Try this Wearing a head torch will ensure drivers see you long before they reach you, as well as helping you to pick out the safest route if the ground is uneven.

Variable rates

Tackling the same running route day in, day out will challenge your motivation but it could also have negative implications when you’re running at night. You’re more vulnerable to assailants if your movements are predictable so aim to vary your route every time you venture out, even if that just means running it in reverse.

Try this Stay alert by making a mental note of street names that you pass.

On balance

When you run in the dark your sense of balance shifts due to a loss of peripheral vision, so it’s important to train your body to adjust to running at night rather than expecting it to cope automatically. Instead of choosing a route based on scenery, try to find a well-lit run with an even surface.

Try this If you’re new to racing in the dark, sign up for a practice race before the main event so you can rehearse competing at night.

Tune in

Your senses become more finely tuned when you run in the dark, which means you’ll find it easier to assess how you feel. Runner Dean Taylor saw his times improve when he started running hill sessions at night. It’s a simple but effective strategy, as he explains: "I can’t see the top of the hill, so I don’t worry about how much further I have to go."

Try this Leave your music at home for a change and use your night-time run to give your full attention to both your surroundings and how your body feels.

Group therapy

Running with friends at night in winter fulfils two important goals: it gets you out of the door when you might prefer to stay on the sofa, and it ensures you’re safer than if you were pounding the pavements alone.

Try this Schedule one evening run a week with a friend or group of friends. Keep the run short and close to home to start with, then when you’re more confident head further afield. If no friends are available, most running clubs also organise at least one evening run a week that you can join in with.

Safety measures

No matter how careful you are when you run at night, be prepared for unforeseen events. Always tell someone where you’re planning to run and roughly when you’ll return, and consider taking a personal alarm and mobile phone.

Try this Stick to well-lit, busy routes and don’t stop to stretch or tie a shoe lace unless you absolutely have to – crouching down makes you more vulnerable.

Hope that helps everyone out.