Running
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Serpentine Running Club
For details see www.serpentine.org.uk
London Marathon Running Club Partnership
www.london-marathon.co.uk/runningclubs
London Heathside Running & Athletics Club
For details email: secretary (at) londonheathside.org.uk
Wimbledon Windmilers Running Club
For details email: membership (at) windmilers.org.uk
Cancer Research UK charity runs
Raise money for Cancer Research UK by taking part in sports events in London and beyond.
From local 5K runs to international marathons, open water swims and triathlons, there's something for everyone.
Visit http://running.cancerresearchuk.org/events to find your event and request your sponsorship pack.
For more info contact sportsteam @ cancer.org.uk or ring 0871 641 2403
Need a personal trainer in London to improve your muscular endurance and cardiovascular fitness for running? Click the link.
Fartlek
Why not try fartlek sessions? This is the Swedish term that means 'speed play', where you combine slow/medium/fast speeds over a given distance. This adds variety to your running, and activates more muscle fibres than just jogging at one steady pace.
How to Breathe when Running
How should I breathe when I run? This is a common question. Some people just breathe in through their nose, which is wrong. You won't get enough oxygen in that way. Breathe in through your nose and your mouth. Breathe deep from the belly, and breathe in for 3 strides, then out for 2 strides. If you get out of breath, or get a stitch, slow the pace.
Why not try running with a personal trainer for a few sessions, to make sure your technique is correct? Foot placement, length of stride, breathing, relaxed posture (and what to do with your arms! - they all contribute to running well.
5K races in London
If you've never entered a race before, a good one to start with is the 5K (which is 3.1 miles). How should I train for a 5K race, I hear you ask. Here's some 5K tips:
Train for 8 weeks before your first 5K. Run 3 times a week, with one day's gap between each run. On 2 of the other days, do core strength and resistance training. One day a week rest completely.
Before every training run, walk for the first 5 minutes to warm up. Then after your run, walk 5 minutes before going back indoors. When you're indoors, stretch for at least 10 minutes, focusing on hamstrings, quads, and calves.
Here's a guide to the length of each run, in your 8 weeks of training:
Week 1: 1 mile 1 mile 1 mile
Week 2: 1.5 miles 1.5 miles 1.5 miles
Week 3: 1.5 miles 1.5 miles 2 miles
Week 4: 2 miles 2 miles 2 miles
Week 5: 2.5 miles 2 miles 2.5 miles
Week 6: 2.5 miles 2 miles 2.5 miles
Week 7: 3 miles 2.5 miles 3 miles
Week 8: 3 miles 2 miles rest
Superheroes Fun Run (Community Links)
Sunday 15th May 2011, Regents Park
Registration Fee £25, Sponsorship Level £100
http://www.community-links.org/get-involved/running-events/
Big Fun Run Crystal Palace Park
September 11th 2011
Crystal Palace Park
http://www.cancerresearchuk.org/bobbymoorefund/getinvolved/running/5krun/
Adidas Womens Challenge London
September 11th 2011
Hyde Park
http://www.womenschallenge.co.uk/home/
10K races in London
10K is 6.2 miles, the next step up from a 5K run. I recommend you do a couple of 5K races before attempting a 10K.
The Bupa London 10K
Now sold out but you can still take part with a charity place. The 2011 race will be held on 30th May 2011 and will be run on the course likely to be used for the 2012 Olympic Marathons. It costs £25 to sign up for a charity place in the race, and we then ask runners to raise £250 in sponsorship for Sue Ryder. All the money raised in sponsorship will go towards caring for people with end of life and long term conditions such as Cancer, Multiple Sclerosis and Stroke. We only have limited places available so if you would like to reserve a place, please follow the link below and fill out your details (selecting Bupa London 10K from the drop down list)
Click on this link to enter
British 10K (Community Links)
Sunday 10th July 2011
Starts Hyde Park Corner, run past Big Ben, Downing Street, St Paul's Cathedral, Trafalgar Square, finishes Whitehall.
http://www.community-links.org/get-involved/running-events/
Half Marathon
Training for the half marathon is not unlike training for the 10K. The half marathon is 13.1 miles, which is 21K. Make sure you're familiar with 10K races before attempting a half marathon.
Run to the Beat
September 2011
Distance: 13 miles, a half marathon set to music including live bands.
Starts and finishes at O2 Arena, Greenwich. 12,000 runners.
Registration Fee: £35, Sponsorship Level: £200
http://www.community-links.org/get-involved/running-events/
