Send us a text

Welcome back to the second part of the interview with Caitlin.  If you have not heard the first part then please do go back and listen.  Today she talks about what she is doing today.
How she goes tackles imposter syndrome.  Giving talks to top executives and how she hopes to inspire the younger generation.  I really hope you enjoy this interview.  Also, I have interviewed my friend Jon about his running experience and not forgetting my interview with Olympian Stuart Hayes. 

 Plus, we have a new feature on the podcast you can now send me a message.  Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us a text

Wow in the previous episodes we have had some wonderful interviews.  My friend Jon who told us about his journey into running and the issues he is currently

having.  Then we interview Stuart who is a professional Triathlete and was part of the 2012 Olympic team.  His story was real lesson on not giving up on your dreams.  From not being selected in 2004 to being part of the team eight years later. 

 Last but not least we talked to Caitlin. She has an amazing story.  From being told she had 40 minutes to live to becoming a coach and then start an amazing running community.  She truly is an inspiring person.

If you hadn't listened to them I strongly recommend you do.  If nothing else you won't hear my dulcet tones.

In this episode we are going to be talking about sleep.  So hopefully I will not be sending you to sleep and I will try and make it as exciting as possible.

I have always been told that exercise is about putting your body through stress. Therefore as part your training you need rest to adapt and repair it self.

In todays episode we hope to dispel some of the terminology surrounding  sleep.  How our devices can monitor sleep and if there any hacks for achieving a

better nights sleep.

Why is sleep important

Sleep releases growth hormones

Sleep allows your heart to rest

Sleep can strengthen the immune system

Sleep may help increase speed

Hacks for developing good sleep habits:

Establish a sleep schedule:

Difficult one this- Eliminate Caffeine later in the day

Eat sleep-inducing foods:

Reduce blue light one hour before bed:

Use a white noise machine:

Limit the evening alcohol consumption:

Other tips:

Summary

The anatomy of your sleep cycle:

NREM

REM

Circadian Rhythm

Melatonin

Sleep Environment

My experience

Logging my sleep

 Plus, we have a new feature on the podcast you can now send me a message.  Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us a text

Caitlin Limmer is a remarkable person, and I am sure you will really enjoy her incredible story. Now, I have decided to split this podcast into two parts. In the first part, we will talk about what prompted her to get into running, specifically the life-changing event that set her on this path. In the second part, which will be featured in a couple of weeks, we will talk about her new career, and I know Caitlin will hate me for saying this, as a life coach or rather, a mind coach. We will discuss the challenges she has faced and the different types of audiences she has had to deal with. I really hope you enjoy the first part of our discussion.

 Plus, we have a new feature on the podcast you can now send me a message.  Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us a text

Today we are going to do another interview but with a professional athlete.  Let me introduce you to Olympian Triathlete Stuart Hayes. I knew Stuart when I was working as gym instructor in the late nineties.

 Bullet Points of Key Topics:

Let start at the beginning.  How did you get into your sport?

Was sport a large of your education at school?

Did you start off doing one discipline then progress?

Had you always been a good runner?

What do you feel are the benefits for you?

I know Mental Health is a buzz word now.  Does running help and if so how?

As this is a podcast for those starting out in running what is your best advice?

intervals ?

tempo runs ?

long runs ?

Other exercises outside running ?

Do you have any heroes ?

People who inspired you?

Injuries?

What have been the frustrations of getting injured?

Are there any positives?

I remember you had a horrific accident with a deer in Bushy park.  (Don't have to talk about it if you don't want to).

Any tips to other runners going through the same issues?

What do you listen to when you train?

Do you like audio books?

Music or podcasts?

Anything else you would like to talk about?

 I understand you share another passion that I am really into.  I’m into card magic.  How did you get into Magic?

What are your socials and how can people reach you?

 Plus, we have a new feature on the podcast you can now send me a message.  Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us a text

Brief Summary of Episode

• Today we are going to be talking to a running pal of mine Jon Beeson.

Bullet Points of Key Topics:

• How did you get into running?
• Was sport a large of your education at school?
• Did you do cross country?
• What got you back into running now?
• What do you feel are the benefits for you?
• I know Mental Health is a buzz word now.  Does running help and if so how?
• Are there any down sides?

Do you like running on your own or with others?

Have tried any specific training techniques:

• intervals
• tempo runs
• long runs

Do you have any heroes ?

Do you do any events.

For instance injuries?

• What have been the frustrations of getting injured?
• Are there any positives?
• Don't have to got into detail about your injuries?
• Any tips to other runners going through the same issues?

What are you listening to when you run?

Do you like audio books?

Music or podcasts?

Anything else you would like to talk about?

 Plus, we have a new feature on the podcast you can now send me a message.  Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us a text

Brief Summary of Episode

Welcome back to Brian's run pod.  If you have been listening to past episodes I just want to say a big thank you.  In todays episode we are going to be looking at something that I am very bad at.  That is stretching.

What are the benefits?

When should we stretch.

What the best stretches for runners?

For the upper body

tight hips

lower body stretches.

Bullet Points of Key Topics:
Should Runners stretch?

As runners, we’ve long been told that stretching can help cut our chances of injury, ease the pain of tight muscles, and give us a performance boost by increasing our range of motion.

According to Recent research from the University of California, Santa Barbara, suggests that stretching may not be that beneficial for runners after all.

Chris Lortie, a biologist at The National Center for Ecological Analysis and Synthesis in Santa Barbara, told the BBC that while stretching may improve your flexibility: “From a performance point of view, there is no benefit, it is not going to make you run faster or better.”

Also, he says for easing the pain of delayed onset muscle soreness (DOMS) some studies have found that stretching has a negligible effect.

Let's ask an expert.

Heading out for a run when your muscles are stiff and tight is pretty uncomfortable but Hannah Williams, M.Ost, Osteopath and Owner of Burton Joyce Osteopathy in Nottingham, advises against doing traditional static stretches pre-run.

Static stretching – where you hold one stretch for a period of time – can reduce muscle power, strength and explosive performance when done before a workout.

Should you stretch after a run?

Can stretching prevent injury?

Can stretching boost your running performance?

So is stretching worth it for runners?

So we are going to some stretching.

Let us come up with some golden rules.

Don't consider stretching a warmup. - ou may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. 

Focus on major muscle groups- Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.

DONT BOUNCE - Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.

Hold your stretch- Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.

10 Hip Stretches -

• Chair Stand.
• Knee Lift
• Internal hip rotator stretch
• External hip rotator stretch
• Double Hip Rotation
• Hip flexor and quadriceps stretch
• Hip ex

 Plus, we have a new feature on the podcast you can now send me a message.  Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us a text

Brief Summary of Episode

Today we are going to be talking about events for runners.  More specifically the birth of Park Run.

Parkrun (stylised as parkrun) is a collection of 5-kilometre (3.1 mi) events for walkers, runners and volunteers that take place every Saturday morning at more than 2,000 locations in 22 countries across six continents.

How it all started.

Parkrun was founded by Paul Sinton-Hewitt on 2 October 2004 at Bushy Park in London, England. The event was originally called the Bushy Park Time Trial.

It grew into a network of similar events called the UK Time Trials, before adopting the name Parkrun in 2008 and expanding into other countries.

The first event outside of the United Kingdom was launched in Zimbabwe in 2007, followed by Denmark in 2009, South Africa and Australia in 2011 and the United States in 2012.

Sinton-Hewitt received a CBE for his services to grassroots sport in 2014. By October 2018 over 5 million runners were registered worldwide.

Paul Sinton-Hewitt

Sinton-Hewitt was born in Zimbabwe and went to Potchefstroom High School for Boys as a boarder in South Africa.

He became a club runner with a personal best time in the marathon of 2 hours and 36 minutes.   That is pretty fast!!!

In 2004, Sinton-Hewitt was suffering from depression and unable to run due to an injury.   Plus, he was unemployed and had just lost his job.

So he founded Park Run as he wanted to spend more time with his friends.

His philosophy :

Circumstance:

Bushy Park and more.

How was it funded.

Volunteering

Motivation

How to participate.

All Parkruns are 5 kilometres (3.1 mi) in length and are free to enter.[18] Anyone can take part, from pensioners to parents with their children, people with their dogs, wheelchair users, people pushing prams, club runners or casual runners, although not all courses are suitable for all participants.[19] Beginner runners, older adults and overweight people are common.

They usually take place at the same time, at the same place, on the same course, once per week. There is no formal procedure before the run with participants asked to arrive shortly before the start

 Plus, we have a new feature on the podcast you can now send me a message.  Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us a text

Brief Summary of Episode

In todays episode we are going to be covering the 10k.

We will look at some training plans for 10k

best advice for 10k.

Also, we are going to look over the career of one our most famous athletes.

Plus, we are going to look into how to use intervals.

Bullet Points of Key Topics:

Well lets put all we have learned into a 10k training plan.

Now I am assuming that you may have done lets say a couch to 5k.  Now you want to step up to the next level.

What elements are we going to be looking into:

Long Run.

Speed Session.

Tempo runs.

and not forgetting relaxed runs.

Before we move forward and start training. I would, as part of your training, go for a 10k walk.  Or maybe go for a longer walk.  Get used to being on your feet for over an hour.

A lot training plans would get you doing all these sessions straight of the bat.

I think walking is just as an important part of your training as running is.

The Long Run.

Speed Session

• Here are some example sessions you can try:
• 1) 6x 800m @5km pace with 400m easy recovery
• 2) 8x 200m @mile pace with 200m jog recovery
• 3) 5x 2mins @5km pace + 4x 4mins @5-10km pace, with 90secs recovery between reps, 3mins recovery between sets.

Tempo Runs

Relaxed Runs for 10k running

Now a key part of your 10k training are the recovery runs.  Not to be confused with recovery days.

What do recovery runs do for your body:

Easy runs, also called recovery runs, are all the other miles—not the tempos or track repeats or long runs. They’re the entries in your training log that make up a large percentage of your weekly mileage total, but with which you don’t bother to record much data: Simply an “8” or a “6” or a “park loop” suffice to remind you what you did that day.

Summary

Tip of the Week.

Running Power

What is running power and its significance?

Athlete of the week

Steve Ovett

A legend of the sport.  And one of the main characters in one of Athletics major rivalries in the early eighties.

He won a total of 8 major medals spread over 4 championships.  This included a bronze and gold at the 1980 Moscow Olympics.

Resources & Links

Tempo runs https://www.active.com/articles/improve-your-10k-time-with-weekly-tempo-runs

Speed session https://www.redbull.com/se-en/how-to-improve-10km-running-time

Easy runs https://www.runnersworld.com/advanced/a20835578/the-easy-day-pace/

How fast tempo runs? https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/

Steve Ovet

 Plus, we have a new feature on the podcast you can now send me a message.  Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod

Send us a text

Hi welcome back to my second trailer for Brian's Run Pod.  Just wanted to give you a heads up on a couple of special episodes that coming up.

I thought rather than me do the talking I thought I would invite some guests.

We have have two interviews with people who are at different stages of their running journey.

The first interview is with a friend of mine Jon who has been running most of his life.  However, recently he has been dogged with injury and has hampered his running.

We start at how he got into running, what was his running experience at school and how he got back into it later in life.  Plus, what have been the benefits for him.

Here is an excerpt of the interview.

The second interview is with Olympic Triathlete Stuart Hayes.  He performed for team GB at the London 2012 Olympics with the Brownlee brothers.

Again, he tells us how he got into the Sport at an early age and what advice does he give to those taking up running.

Plus, he tells us about a interesting hobbie has as a side line.

All this is coming up very soon and so please do subscribe so you don't miss these episodes.

again here is an excerpt of the interview.

Support the show

Brian's Run Pod

Send us a text

"Clothing for Running, Arthur Lydiard and Strava"

Brief Summary of Episode

Going over the show notes today we are going to be looking at Clothes for Runners and not forgetting shoes.

Plus, we are going to look at the career of Arthur Lydiard.

Also, we are going to look at Strava.

Clothing for Runners:

• Running Clothes for cooler weather:

• Running clothes for summer weather

• A word about supporting bras:

Running Shoes

• Features to look for:

• Cushioning vs. lightweight.

• Reflective surface.

Arthur Lydiard

• Jogging

Strava

• Uploading Data

• Manual Entry

• Advanced Features

• According to Coach Mag the following are good tips.

Close

Thanks for listening and I hope I have given you some hints and tips about Clothes, using Strava and one of the icons of the Sport Arthur Lydiard.

Resources & Links

https://www.sharp.com/health-news/what-to-wear-running-whether-it-s-hot-or-cold Clothes for running.

https://en.wikipedia.org/wiki/Arthur_Lydiard Arthur Lydiard

https://www.rungap.com/ RunGap.

https://www.coachmag.co.uk/fitness-trackers/6314/eight-essential-tips-for-strava-beginners tips for Strava.

https://www.runnersworld.com/beginner/g25619156/what-is-strava/ How to start using Strava.

Call to Action Episode Link & Contact Info

Subscribe on Apple Podcasts or wherever you get your podcast

 Plus, we have a new feature on the podcast you can now send me a message.  Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

Instagram

Support the show

Brian's Run Pod