Getting Started
Congratulations on your decision to join our Running Club. Your fitness opportunities are unlimited in taking up this activity and we want to assure you that your progress will be monitored by our experienced running club trainers. We will also be there to encourage you when you are ready for events and wish to join your colleagues in a Fun Run or timed event.
Activities and information will be available to suit all levels of running. We will attempt to arrange educational opportunities throughout the running season, in addition to scheduled club training. When we support a club entry to an event, trainers will offer runners a preparation program and support the team.
“Nothing could be simpler than getting out there and putting one foot in front of the other” ~ Heather Turland, Commonwealth Games Women’s Marathon Winner, 1998
Objectives of the Personal Best Running Club
The objective is to provide Personal Best clients the opportunity to jog and run effectively as part of their fitness regime as well as to encourage members of the Running Club to participate in organised events and educational activities with the support of professional trainers.
Running Gear
Training Sessions
You should wear light clothing with another dry top to put on after the run. Cotton tends to “carry” the fluid you sweat and will become heavy and cold. Light synthetic materials which “breathe” are preferred. The club endorsed range of running wear will be ideal for running at training or events.
Events
Personal Best has developed a range of running wear with our distinctive logo and colours. Understanding the need for skin to breathe freely during running, we have used the best technology. Our range is available to Running Club Members from your local Personal Best studio.
Shoes
Shoes for running are very important both to help the action of the foot and to prevent injury. Your trainers will be able to refer you to specialists to ensure you have the right shoes for you. Please also refer to “The Dead Shoe Test” below. Personal Best Running Club members have access to discounts and incentives with suppliers of sporting goods. Please ask your trainer before you buy!
Your shoes are going to be a very important investment for your running program. Excessively worn or poorly fitting shoes are a common source of injuries for runners. The following information will help you to evaluate your running shoes:
• Shoes are thought to last between 800 and 1000 kms.
• Write the date of purchase under the insole.
• Continuing injuries may indicate that the shoes are “dead”.
• Softness may indicate that shoes are not offering proper support. They compress too quickly.
The Dead Shoe Test
Bend the front of the shoe back the opposite way it normally flexes. If there is a lot of resistance the shoe is probably okay. It you can bend it back easily, you need to get new shoes.
Event Preparation
• Your club will have group entries to many fun runs and other blue ribbon events in Brisbane and surrounding areas.
• You will be encouraged and supported to enter and participate at a distance that will both extend and interest you.
• Appropriate training schedules for the distance and your experience will be available from your trainers. Programs of cross training and further work outside regular sessions will also be available.
• Your times for events in trials will be collected by your trainers.
• We also offer support to members who desire to enter overseas events.
• While we work at sessions in a group mode, we understand that many of you will be at different stages of performance and commitment.
• We wish to support all levels from beginners to advanced runners.
Running Terms
This list contains a number of well-known terms about running found in magazines, books and training information and also used by runners. Terms have been taken from “Jogging with Lydiard, Run For Your Life” (Meyer and Meyer Sport Publications, 2002).
Aerobic Running: More than jogging. The speed should be just below your maximum steady state, the pace at which you can most comfortably run without exhausting yourself and creating an undesirable oxygen debt. Good for stamina training.
Anaerobic Running: Beyond your maximum steady state; creates an oxygen debt.
Fartlek: This is Swedish for speed play and involves running at varying intensities. This may include aerobic and anaerobic running.
Time Trials: Time trials are conducted at a specific pace for the distance you are training for (e.g. 10k, marathon). Run at close to the race pace you intend to achieve.
Repetitions: They are used to develop your anaerobic capacity by varying the number of repetitions performed and the intervals between repetitions.
Wind Sprints: A series of sprints interspersed with floats (jogs) to develop your recovery rate.
Hill Springing: Important in developing flexible, supple, powerful muscles and tendons. For hill springing you spring up a fairly steep hill, driving off the toes and lifting the body as high as possible, landing on the toes and driving upwards again. Your forward progress up the hill is minimal. Concentration is on full leg extension and lifting your body against gravity.
Steep Hill or Steps: Also important for flexibility. This type of running involves equally full flexion at the ankles at each step with high knee lift. Ideally at the top of the steps or hill you need a flat spot for recovery. This is a very strenuous session and should be followed by a slow jog.
Leg Speed: Run up to the recommended distance entirely concentrating on moving your legs as quickly as possible. Go for high knees with hips well forward and don’t worry about stride length.
