Local Fitness Expert Donates Free Fitness Resources To World's Largest Health

Local fitness expert Darren Checkley today announced a very special invite to take part in the world's largest ever fitness information gift-giving, www.12daysoffitness.com where an estimated 500,000 people will benefit from the combined fitness expertise of over 250 personal trainers, physical therapists and nutritionists.



Checkley was chosen to represent Coventry and Warwickshire from among thousands of fitness experts in recognition of his specialist knowledge in the area of fat loss and is expected to make quite an impact when he releases his latest report called ‘The Christmas Survival Guide’ which is aimed at helping the health conscious to safely and rapidly lose body fat and increase fitness during the Christmas season.



Checkley said "The reason I created this report is because I believe that excess body fat has become a real problem to so many people who have tried all of the traditional approaches to fat loss and yet still failed to achieve appreciable results. I wanted to give slimmer’s a simple, straightforward, yet seriously effective means to lose body fat over Christmas, without having to spend hours working out at the gym."



Checkley continued, "what makes the release of this report so special is that it's going to be part of a much bigger and impactful program as part of Dax Moy's '12 days of fitness' program where we anticipate that over 500,000 people will receive advice and help with achieving their health and fitness goals for 2009. To have been selected for such an important role within the project is a great honour indeed."



You can receive your own free copy of Darren Checkley's Christmas Survival Guide and hundreds of others for free by visiting www.12daysoffitness.com and getting your name onto the gift list which will begin delivering fitness gifts worldwide from December 10th.

Cassidy Lady Godiva Half Marathon 2008 Race Results

Congratulations to everybody who ran in the Cassidy Lady Godiva Coventry Half Marathon today, there were over 1500 runners. Well done!

Make sure you take some recovery time and relax this evening. It's inspiring to see so many people who have achieved their personal goals.

Enjoy the feeling of being a half marathon runner, be proud of yourself for completing the distance; the Cassidy Lady Godiva Coventry Half Marathon is a tough route, I have spoken to lots of other runners who have ran half marathon races all over the world and they agree that the Coventry route is very challenging.

It is good to set and achieve goals; if you have enjoyed running this race there a plenty of other runs locally. The next step for many half marathon runners is to imrove on their time, I have already had my wife tell me that she is going for under 2hrs next year (she knocked 15 minutes of her previous personal best today and wants to do the same again); set your goals and go for them, they keep you moving.

Many half marathon runners also decide to go for the full marathon next, if this is the journey you want to take next, let me know, I may publish a weekley online training programme for the full marathon in the New Year to work towards the London Marathon 2009.

Again well done for achieveing your half marathon goal today. Here are the Cassidy Lady Godiva Half Marathon 2008 Race Results for some of the runners using this programme.

Fran 2:14.33
Darren 2:14.33
Bali 2:30.37
Colin 1:42.46
Heidi 2:24.05
Keiron 2:31.24
Kannahi 2:07.38
Hayley 2:16.45
Steve 2:16.44
Donna 2:13.46

Clare 2:22.30

Darren

Helping you Achieve

PS I would also like to say get well soon to Janet Asbridge who wanted to be running today but has had to spend some time in hospital.

Birmingham Children's Hospital

I convinced one of my family to follow this training programme and join us on the Coventry Cassidy Lady Godiva Half Marathon 2008. She is raising money for Birmingham Children's Hospital, if you have found this training programme useful on your quest to complete the Half Marathon please donate kindly. I'll let her explain more.

One of my mottos in life has long been 'I don't do running'. However, several of my friends run and have completed the Coventry Half Marathon for the last 3 years, and 10 weeks ago they convinced me to take part in this year's event. On the 10th August I began my training with a run of 2 whole miles, my furthest run previously being a distance of 'to the car' and even then only if it was raining and I'd just had my hair done. I decided that in order to spur me on on the day I would raise funds for a worthy cause. It was not difficult to pick Birmingham Children's Hospital as it is a cause which is close to the hearts of all of my family. My cousin Katie was born with one unformed kidney and the other only partially working and was on the waiting list for a transplant from birth. Throughout her early years she spent a lot of time at the Children's Hospital for various check-ups and finally underwent a kidney transplant at the age of 6. She continued to attend the hospital for regular check-ups throughout her childhood and then for dialysis as a teenager when her 'new' kidney began to fail. Katie is still on dialysis and waiting for another transplant. Throughout all of this, Katie has always been bubbly, full of life and laughs and doesn't let things get her down. BCH are currently trying to raise £1.5 million for a new kidney unit to provide better facilities for its patients. Katie feels a new facility is badly needed, particularly for dialysis patients as the current unit doesn't even have any natural daylight - not a fun place to spend 4hrs twice a week hooked up to dialysis machines.
Please, please give whatever you can to help raise funds for this worthy cause to help me and my family to begin to say 'thank you' for the fantastic care that Katie has received from the staff at BCH.
Click here to visit my fund raising page.
Donating through Justgiving is quick, easy and totally secure. It’s also the most efficient way to sponsor me: Birmingham Children's Hospital Charities gets your money faster and, if you’re a UK taxpayer, Justgiving makes sure 25% in Gift Aid, plus a 3% supplement, are added to your donation.

So please sponsor me now!

Hayley Shortt

Coventry Cassidy Lady Godiva Half Marathon 2008 Race Day Preparation

Only 4 days to go. Take it really easy on your run tomorrow; it’s only to keep your legs moving and fresh for Sunday.

You should have received your race pack through this week, if not contact the race organisers, details on the website. It includes your race handbook detailing the order of events for the day, make sure you allow yourself plenty of time to get to the start, you may be nervous on the morning and you don’t want to increase your stress by rushing around trying to find parking or even the start line. I have been in this situation a few times and it makes the race less enjoyable.

Don’t change any of your normal running routine on race day; have the same breakfast and fluids you would normally have before your long run. Layout your running gear the night before; including any accessories (heart rate monitor, hydration pack, gps, phone holder etc) you normally use, again you want race morning to be relaxing not spent rushing around trying to find things. Also write your details on your race number the day before and attached to your t-shirt.

Take a small amount of cash with you for parking etc. Take a small bottle of water with you to drink at the start, but make sure you allow time to use the toilets before the race starts. If it is cold or raining on race morning take some disposable clothing with you, which will keep you warm and dry but you don’t mind putting in the bin just before the race starts, it makes the wait much more comfortable.

If you have any questions or would like to meet up with the group I’m running with email me darren@achieve.me.uk

Darren
Helping you Achieve

PS One of the readers of this blog is running the race for charity. Here are the details if you would like to sponsor her:

My team and I are taking part in the Cassidy Lady Godiva Marathon on 19th October on behalf of CLICSargeant.

CLIC stands for Cancer and Leukaemia in Childhood. Sargeant is another cancer charity and the two merged together to form CLICSargeant. It is the UK's leading cancer charity. It treats and supports children with cancer and leukaemia and helps their families as well. The charity is a great organisation and is with the children and their families every step of the way. With 10 children being diagnosed with cancer every 24 hours, this charity plays a vital role in society. There is more information about CLICSargeant on www.clicsargeant.org.uk
My team target is £2,000 and we more than half way there. We warmly welcome every support people can give as every contribution helps. It is quick, efficient and easy to sponsor me online via my fundraising webpage www.justgiving.com/kannahimuthalagappan.

Many thanks
Kannahi

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 10

Only one week to go; how do you feel? Excited, nervous, apprehensive or raring to go; let me know. If you have followed this programme you can be confident that you have prepared your body to complete the Coventry Cassidy Lady Godiva Half Marathon 2008.

In this weeks programme, we are lowering the mileage to give your legs some recovery before the race day on Sunday; you may have heard this called tapering. I want you to focus on self myofascial release, try to roll your legs every day this week.

Make sure you stay hydrated all week, refer to the hydration and running performance post to calculate your minimum fluid intake.

Relax into your runs this week and reward yourself for how far you have come in such a short time; I have spoken to some of you who had never ran outside before starting this programme. Well done, next week you will be classed as a half-marathon runner.

Monday 13th October 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

Tuesday 14th October 2008
3-4 mile run - RPE 5-7
Focus on running technique

Wednesday 15th October 2008
Resistance Circuit x 2

Thursday 16th October 2008
3-4 mile run - RPE 5-7
Nice and steady

Friday 17th October 2008
Total Rest Day

Saturday 18th October 2008
Total Rest Day

Sunday 19th October 2008
Race Day
Run your own race, relax and enjoy it
I will post some information later this week on what to do on race day.

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 9

Have you signed up yet? Today’s the last day to sign up for the Coventry Cassidy Lady Godiva Half Marathon 2008, click here to go to the page. Did you watch the Great North Run this morning, I’ve ran it twice and it’s a fantastic run, the most runners for any half marathon in the world, 50,000. It’s inspiring to watch the event on TV seeing so many different reasons to run and hearing their stories.

In only 2 weeks, you’ll be classed as a half-marathon runner; it feels good. Today’s run has set you up to complete the distance, this week we drop the distance for your long run back to only 10 miles, but run alternate miles at a higher intensity.

As the race day gets closer I have had many people ask me how long it should take; there is no set time to aim for, you should just aim to get round the course and enjoy it. Try not to put pressure on yourself and aim for a quick time or try to keep up with friends if you feel uncomfortable; run your own race.

Make sure you are staying hydrated on your long runs and drinking plenty of good quality water following your runs. Again, spend plenty of time stretching and performing Self Myofascial Release; allow time for relaxation following your runs.

Monday 6th October 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

Tuesday 7th October 2008
4 mile run - RPE 6-8
Hilly Route.

Wednesday 8th October 2008
Resistance Circuit x 2

Thursday 9th October 2008
6 mile run - RPE 6-8
Hilly Route

Friday 10th October 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2

Saturday 11th October 2008
Total Rest Day

Sunday 12th October 2008
10 miles
1m (5-6)
1m (7-9)
x 5

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 8

How was your run? Did you improve on last week’s time? This week we’ll be taking the distance up for the last time before the Cassidy Lady Godiva Coventry Half Marathon 2008 race day.

You’re nearly there now, stay strong and keep going. Try to remain positive, now is the time when self doubt is most common, your body will be fine; you’ve just got to get your head to believe it.

Again, spend plenty of time stretching today and try to do the Self Myofascial Release, at least on your calf muscles and feet with a ball.

Your home strength exercises are more challenging this week; if you are not sure on technique get a qualified fitness professional to show you.

A detailed plan of the route is available here; it takes a while to load up.

Monday 29th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Hands on Fitball Plank with Alternate Leg Hip Flexion
Step Forward and Back Lunges - Alternate Legs
Heels on Fitball Single Leg Curls
Feet on Fitball Plank - if this is too easy, lift alternate feet of the ball
Burpees
Shoulders on Fitball Single Leg Bridges

Tuesday 30th September 2008
4 mile run
Include sprints in miles 1.5-3.5. This could be simply be sprinting between 2 lampposts and jogging for 4 lampposts; or performing more specific goals on a football pitch or tennis court. The aim is to really push your speed over short distances.

Wednesday 1st October 2008
Resistance Circuit x 2

Thursday 2nd October 2008
6 mile run - RPE 6-8
Hilly route; try to push a little harder than last week.

Friday 3rd October 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2

Saturday 4th October 2008
Total Rest Day

Sunday 5th October 2008
12 mile run - RPE 6-8
Take it steady, aim for your race pace.

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 7

How did your run feel today? 10 miles is good distance, you should be feeling comfortable-ish now on your shorter runs. In only four weeks time you will be classed as a half marathon runner; that is something to be proud of.

Make sure you spend plenty of time stretching today and try to do the Self Myofascial Release I told you about earlier in the week, at least on your calf muscles. You may also find that the muscles in your feet feel a little tight and tired; you can release these by rolling your foot on a tennis ball or golf ball, the latter being more intense.

Record your time from today’s 10 miler, this week we’re sticking with the same distance, but just trying to improve our time. Your home strength exercises are remaining the same this week also; next week they will become more challenging.

The official route still isn’t available to view online, but it is publish in the Cassidy Lady Godiva Coventry Half Marathon 2008 handbook, click here to get your copy.

Monday 22nd September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

Tuesday 23rd September 2008
3 mile run / walk
Mile 1 - RPE 6-7
Mile 2 - RPE 10
Mile 3 - RPE 6-7
Go all out for the middle mile, record the time of this mile; compare that to the mile from week 2, let me know how you compared.

Wednesday 24th September 2008
Resistance Circuit x 2

Thursday 25th September 2008
6 mile run - RPE 5-7
Hilly route.

Friday 26th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2

Saturday 27th September 2008
Total Rest Day

Sunday 28st September 2008
10 mile run - RPE 7-9
Try to improve on last weeks time.

Darren
Helping you Achieve

My Favourite Recovery Smoothie Recipe

Smoothies are great for getting some fast nutrients in to your body after any workout; but particularly after long runs when it is common to lose your appetite. They are quick and easy to prepare and are much cheaper if you make your own. Home made smoothies are also a lot more nutritious than shop bought as you get the juice when it is freshly squeezed, retaining all of the vitamins, minerals and antioxidants.

Here’s my favourite recipe, it has a good combination of carbohydrates, fats and proteins:
Juice of 4 apples (about 200ml of apple juice)
1 banana
1 pot of natural yogurt (150g)
1 tablespoon of peanut butter (optional)
Ice on hot days

To make a smoothie you don’t need to buy a fancy smoothie maker, you can just use a stick blender or mini blender, I use the magic bullet. If you have any recipes that you use yourself add them to the comments section to share with other readers.

Darren
Helping you Achieve

Self Myofascial Release

Self Myofascial Release (SMR) is a form of self massage and flexibility training. It can help improve your running performance without putting any additional volume or workload into your programme. It is like performing a mini sports massage on yourself.

It works by allowing your muscles more room to move by releasing the fascial system. Basically, imagine your muscles as long strips of meat and each strip is covered with some cling film. If you were to take the ends of this meat and push them closer together and pull them apart repeatedly, you would get bits of the cling film sticking together. It is these adhesions that prevent your muscles from moving freely and can cause you to feel stiff.

To perform SMR, you will need to get a foam roller; it is possible to use a 2l round drinks bottle wrapped in a towel but they tend to be less forgiving and it hurts a little more (if you do use a drinks bottle, fill to the brim with water, that way if it splits you only need to clean up water).

We will be using SMR like a rolling pin to smooth out these adhesions. We will focus on areas that runners commonly have tightness in; the calves, adductors (inner thigh), quadriceps (front of thigh), iliotibial band (ITB - outside of thigh) and piriformis (deep bottom muscle).

Basic technique
Position the bottom of the appropriate muscle on the roller and roll slowly and smoothly up the length of the muscle; avoid moving quickly as this will have the opposite effect.
If you find any spots that are particularly tender, hold that position until the tenderness / discomfort eases by at least 75%.
Continue up the muscle until you find another tender spot. It may feel like you are chasing a spot up the muscle; this is not the case you are simply finding a new one close to the last. This is common the first few times you perform SMR.

Calves
Place the foam roller under the muscle at the bottom of your leg; cross your opposite leg over to increase the pressure, if needed.
Slowly roll towards your knee.
Repeat on opposite leg.

Quadriceps
Lie face down with your leg resting on the foam roller just above your knee.
Roll towards your hip.
You may find it necessary to roll several times, changing your body position slightly to focus on a different angle on the thigh.
Repeat on opposite leg.

Adductors
Lie face down with your leg resting on the foam roller just above the inside of your knee, turning your foot out to the side.
Roll towards your hip.
Repeat on opposite leg.

Iliotibial Band
Lying on your side, position the foam roller just above your knee, lift your hip of the floor, cross your other leg over providing support; you may place this leg on top to increase pressure.
Roll towards your hip.
Repeat on opposite leg.

Piriformis
Sit on the foam roller and cross one leg over the other; tilt towards that hip using your hand for support.
Roll along your bottom muscle until you reach your waist band.
Repeat on opposite side.


If you find SMR particularly painful, stick with it; the more you do it the easier it will become. Initially perform SMR once or twice per day; when you find that there is minimal tenderness reduce to once or twice per week as part of your regular exercise programme.


Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 6

Only 5 weeks to go. You should be feeling strong and confident that the Coventry Half Marathon is well within your capabilities. How was your run today? Increasing your speed over set distances helps to strengthen your legs and improve your fitness and recovery. You may find that your legs feel tired as a result of the increase in pace; ensure you have a good stretch, a hot bath can also help

This week we will be upping the mileage to 10 miles; at this stage 10 miles actually sounds harder than it is. Your legs and body will be fine; set a playlist of your favourite tunes and relax into the run and you will cover the distance comfortably. Stick to 10 miles though; we are aiming to peak in 4 weeks time without any injuries and feeling good. It is tempting at this distance to continue and push yourself that bit further, this can lead to little injuries and your body becoming fatigued.

We are changing some of the exercises in your home circuit this week to challenge your core muscles and add a little power. If you are unsure of how to perform any of the exercises, check with a qualified fitness professional or email me at darren@achieve.me.uk. Do each exercise for 1 minute and move straight on to the next, have a 2 minute rest and then complete the second circuit.

Monday 15th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Hands on Fitball Plank with Alternate Leg Hip Extension
Step Forward Lunges - Alternate Legs
Heels on Fitball Leg Curls
Thighs on Fitball Plank - if this is too easy, move further away from the ball
Squat Jumps
Shoulders on Fitball Bridges

Tuesday 16th September 2008
4 mile run - RPE 6-9
Include sprints in mile 2-3. This could be simply be sprinting between 2 lampposts and jogging for 4 lampposts; or performing more specific goals on a football pitch or tennis court. The aim is to really push your speed over short distances.

Wednesday 17th September 2008
Resistance Circuit x 2

Thursday 18th September 2008
6 mile run - RPE 5-7
Try for a hilly route.

Friday 19th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2

Saturday 20th September 2008
Total Rest Day

Sunday 21st September 2008
10 mile run - RPE 6-8
Try to stick at the pace you ran for the 8 miles two weeks ago. Remember to drink plenty of fluids on route and to up your fluid intake following the run. I will post a recipe for my favourite recovery smoothie later in the week, home made is far better than shop bought.

Now that the evenings are becoming darker, try to run as part of a group and be aware of your surroundings. Let somebody know your route and expected time home and check in with them on your return. If you run with music, have the volume at a level that you can still hear your surroundings, or only have one ear plugged in. Wear bright colours or hi-vis clothing to ensure you can be seen by traffic; arm bands, LED’s and vests are the most cost effective methods.

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 5

How did your long run feel this weekend? 8 miles is an accomplishment, you should feel proud of yourself. Make sure you are completing your stretches every day and spend extra time on them after your longer runs. I will post information about how to perform a form of sports massage on your legs that will help to re-energise them in the future.

This week we will keep the resistance circuit in the same way as last week, but I would like you to increase the intensity by pushing yourself harder. I also want you to add an extra resistance circuit day to your programme.

Next week we will be adding some equipment in to your strength sessions, you will need to get a fitball to use. They are available in most supermarkets for around £5, however it is better to pay for a better quality one around £15-£20; the cheaper ones tend to lose their shape and burst more easily, meaning you will have to replace them more frequently, ultimately costing you more.

This week during your runs I want you to focus on increasing your pace; we will be adding fast mile intervals into your runs. If you focus on only running at a steady pace you will struggle with any adversity on the course, adding varying pace and hills into your training will make the race day more comfortable.

Monday 8th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

Tuesday 9th September 2008
3 mile run - RPE 6-8
Mile 1 - RPE 5-6

Mile 2 - RPE 7-8

Mile 3 - RPE 5-6

Wednesday 10th September 2008
Resistance Circuit x 2

Thursday 11th September 2008
6 mile run - RPE 5-7
Try for a hilly route

Friday 12th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2

Saturday 13th September 2008
Total Rest Day

Sunday 14th September 2008
6 mile run - RPE 5-9
1m (5-6)
1m (7-9)
x 3

Go for it on miles 2, 4 and 6. push hard and focus on a smooth rhythm and good technique. Pump your elbows back to increase power.

Remember to ensure you take time to recover and relax following the harder runs, allow your body time to just chill. Here’s my girls chilling after a 6 miler (from left; Poppy, Daisy & Fran).

Darren
Helping you Achieve

Hydration and Running Performance.

Many of the people I assess as a lifestyle coach are dehydrated; particularly recreational exercisers. Dehydration levels of only 5% can lead to a drop in physical performance of 30%, thus by only drinking more fluids you can increase your energy levels and perform better on your runs. The government guideline for drinking fluids is about 2 litres per day; however as with all guidelines this figure is generalized, as with calorie intake which is aimed at 65kg women and 75kg men. We are all individuals and vary massively; from the colour of our eyes to how our bodies process food and fluids.

A more accurate method of establishing how much fluid to drink is to take your body weight in kg’s and x by 0.033lts; for example, I’m 85kg, so 85 x 0.033 = 2.81lts of fluids per day. This is the minimum and all fluids were not created equal; try to drink water with a total dry residue mineral content of greater than 300mg/L, Evian (309mg/L) and Vittel (403ml/g) fulfil this. You can add a pinch of unprocessed sea salt to your water if it does not match this level; you should not be able to taste the salt.

The higher mineral content allows your body to absorb the water more easily, thus helping to hydrate you. As mentioned previously, try to consume about an extra litre per hour of exercise performed; adjust according to your sweat rate, some people sweat a lot more than others and will need to compensate for this fact.

You do not need sports drinks, they are packed full of chemicals and additives that the body does not need. You can make your own by mixing 2/3rds water with 1/3rd freshly squeezed juice of your choice and adding a pinch of unprocessed sea salt.

When running for longer than 60 minutes it is important to take on fluids during your run, this may mean hiding a bottle en route or simply carrying it with you, fist bottles are good for this. There are many accessories that make carrying fluids with you more convenient; for long runs I prefer to use a hydration back pack, but I have clients who prefer to use running specific bum bags. It really is a case of seeing which method suits you best; the important thing is to make sure that you drink regularly along the route.

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 4

Well done! With only three weeks of training you're already completing 6 mile runs. It’s a good accomplishment and shows you how much your body is capable of; 13.1 miles is well within your grasp now.

The total weekly mileage is starting to add up now and your legs may be feeling tired, make sure you are completing your stretches every day and spend a little longer on them after the runs. Treat yourself to a sports massage; this can really help to re-energise your legs.

Also now that you are running for longer periods of time you will need to focus more on correct fuelling and hydration. Even if you are aiming to lose a few pounds by training for the Coventry Half Marathon you will still need to consume some extra calories to ensure your body has the fuel it requires.

You will also need to drink more fluid to cope with your extra activity; a general guide is 1 litre extra for every hour of exercise that you do. I will post more information about this later in the week.

This week we will be increasing the intensity of your strength exercises by performing them for fixed times. Do each exercise for 1 minute and move straight on to the next, have a 2 minute rest and then complete the second circuit. Change legs at 30 seconds for the lunges and step ups.

Monday 1st September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

Tuesday 2nd September 2008
4 mile run - RPE 6-8
Try to do a hilly route, push on the hills.

Wednesday 3rd September 2008
Rest / Recovery Day

Thursday 4th September 2008
5 mile run - RPE 6-8
Push hard to get up the hills, relax your legs on the way down; I will include more about hill technique later in the week.

Friday 5th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2

Saturday 6th September 2008
Total Rest Day

Sunday 7th September 2008
8 mile run - RPE 5-7
Take it steady, more routes will be on www.walkjogrun.net later in the week.

Darren
Helping you Achieve

Testimonial for Half Marathon Training

I began training 10 years ago as a new member of my local gym, having never really taken regular exercise before then. The first 3 years were spent haphazardly training without any specific goals or direction. Gym work had become a monotonous routine within my daily schedule.

This was when I decided to take personal training lessons with Darren to hopefully inspire and motivate me with realistic goals and challenges. Initially he gave me a programme that would build up my core strength for overall fitness, but over the coming months instilled real inner belief that I could take my new found confidence out on the road and begin running.

Until then, I had viewed outdoor running as an impossible task that would require characteristics I could never aspire to. Darren devised a running program that complimented my gym training, which would see me begin with a 2-mile run that gradually over time built up to a full 10-mile run. Darren’s challenge of being ready for a half-marathon within several months, ludicrous as the thought first appeared, had suddenly become a reality.

On the day of the Godiva half-marathon Darren was on hand to run alongside myself and a group of his fellow clients. It is truly an understatement to say that without Darren’s professionalism, dedication and insight I would never have dreamed that I could undertake a run of 13 miles. Since my first race in 2005, I have run in the following two years to make it three in a row!

Darren has set my sights on running a full London marathon next year. He is a personal trainer who not only ‘talks the talk’ but unequivocally ‘walks the walk’! Thanks Daz.

Bali Basra

Hill Training

Hill training is an important aspect of all running programmes; it helps to develop running specific muscles by using gravity (the hill) as extra resistance. Training on hills will make you a better all round runner. Your first hill training session will be incorporated into your 4 mile run; choose a route you know to be a little hilly and focus on powering yourself up each hill and allowing your legs to relax on the way down. Future sessions will include multiple attacks on individual hills, to focus on strength, but we are just getting a taste for them this week.

When approaching hills, it is easy to think about the negative and how hard it will be, particularly the steeper ones. I want you to start focusing on the positive, how much stronger and toned your legs will get by attacking the hills; it won’t make them any easier on your legs, but getting your head in the game on hills really helps. See each hill as a personal challenge that you can’t fail to achieve, the really positive side is that the faster you get up the hill the faster the hard work is done.

The key is to not let the hill beat you before you reach the bottom; think about attacking it as you approach and maintain a rhythm in your stride. This may mean shortening your stride to suit the incline, this is okay; you will be travelling slower but try to keep the same or a slightly quicker cadence (steps per minute). Keep an upright posture and try to be light on your feet, pump your arms to help propel you up the hill. As you reach the top maintain the same amount of effort and return to a natural stride. If you don’t make it to the top without a break, walk, don’t stop; note where you got to and get further up next time.

Coming down hill seems easier, but technique is more important. Poor down hill technique is one of the most common cause of muscle soreness. Try not to sprint down or surrender to gravity and lose control. Maintain an upright posture and keep your feet close to the ground for maximum control. Try to land lightly and not slap your feet. Relax into your stride and try to use the down hill as a form of active recovery, where gravity is doing some of the work; rewarding you for the effort you put in to get to the top. Increase the length and cadence of your stride, but maintain control, slow down by shortening your stride if you feel like you’re losing control and balance.

Use the momentum gained on the down hill to keep you going for a couple of hundred metres after the hill by maintaining the increased stride length and cadence.

Hills are a necessary part of training for the half marathon and will improve the performance of runners at any level. Try to enjoy them as part of your training programme and appreciate what they are doing for you; hill training really helps to firm up bums and tone legs. Make sure you stretch properly at the end of your training session.
Take the 6 mile run easy on Sunday and reward yourself; with only three weeks done you are nearly at the half distance mark. Well Done!

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 3

Your 5 mile run should feel good today, your legs may feel a little tired, so make sure you have a good stretch and use Bank Holiday Monday to have a walk or bike ride to flush your legs. This week, you will be completing a hill session, this is to help strengthen your legs for the Coventry Half Marathon - there were a few tough ones on last year’s route. The better prepared you are, the less you notice these.

With the strength exercises this week, I want you add a little resistance to the lunges, step ups and squats; holding a full 5 litre water bottle will be enough to begin with. I also want you to try to jog the full distances, if you still need to walk, set yourself fixed goals; for example, jog 1 mile, walk 3 minutes. Check my other blog for information about goal setting and general fitness advice.

Monday 25th August 2008
Recovery & Light Resistance Day
Light cross training (RPE 4-5)
Resistance Circuit x 2

Tuesday 26th August 2008
3 mile run / walk
Mile 1 - RPE 5-6
Mile 2 - RPE 7-8
Mile 3 - RPE 5-6
Speed up for the middle mile, pushing a little harder than last week.

Wednesday 27th August 2008
Rest / Recovery Day

Thursday 28th August 2008
4 mile run - RPE 5-8
Push hard to get up the hills, relax your legs on the way down; I will include more about hill technique later in the week.

Friday 29th August 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-6
Resistance Circuit x 2

Saturday 30th August 2008
Total Rest Day

Sunday 31st August 2008
6 mile run - RPE 5-7
Take it steady.

More routes will be on www.walkjogrun.net later in the week.

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 2

You should have completed your first longish run today, if your legs are starting to feel a little stiff spend some extra time stretching or have a long bath. Well done for making it through the first week, you should feel confident and capable of achieving your goal of completing the Coventry Half Marathon because you have took the most important step of goal setting - starting. Many people don’t achieve their goals because they are scared to even make a start toward them; I will post more about goal setting later in the week.

This week you will be performing some resistance exercises; many runners neglect strength training and find they suffer from niggly injuries. The exercises will be done as a mini circuit with only 2 laps of 5 exercises twice during the week; you do not need any equipment to perform the exercises and only a small space. We will increase the number of exercises and intensity as the weeks go on. If you are not sure how to do any of the exercises check with a qualified fitness professional or email me at darren@achieve.me.uk.

Monday 18th August 2008
Recovery & Light Resistance Day
Light cross training (RPE 4-5)
Resistance Circuit x 2
- Step Back Lunges x 12 each leg
- Elbow Plank x 30s
- Step Ups with Knee Lift x 12 each leg (a sturdy dining chair could be used)
- Shoulder Bridges x 12
- Squats x 20

Tuesday 19th August 2008
3 mile run / walk
Mile 1 - RPE 5-6
Mile 2 - RPE 6-7
Mile 3 - RPE 5-6
Speed up for the middle mile, record the time of this mile.

Wednesday 20th August 2008
Rest / Recovery Day

Thursday 21st August 2008
4 mile run / walk - RPE 5-6
Do the same route as Sunday, try to improve your time.

Friday 22nd August 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-6
Same resistance circuit as Monday

Saturday 23rd August 2008
Total Rest Day

Sunday 24th August 2008
5 mile run / walk - RPE 5-7
Draycote Water, Dunchurch is about five miles around and has great scenery, even some llamas (Note: you can’t take your dog to run around the reservoir due to wild birds nesting).

Remember to stretch every day. Have you managed to talk a friend into running the Coventry Half Marathon with you yet; my run this morning was with five of my friends and family and our two dogs, it made it much more enjoyable and everybody turned up because they didn't want to let the others down. Social support is one of the key factors to staying focused and achieving your goals.

Darren
Helping you Achieve

Improving technique

With two runs already done, you may be feeling a bit stiff. This is normal when starting any exercise programme, but your body will get used to the extra activity. It is important to keep going, even when your muscles are a little sore; doing a little exercise will help to flush the muscles of toxins and ease the stiffness. Remember to complete the stretches each day. One client told me that her hamstrings were particularly sore; there are a number of reasons for this, the most common being muscle imbalances, inefficient running technique and poor footwear. I have already mentioned the importance of wearing good footwear when taking up running, so I will tackle running technique.

Running should be smooth, relaxed and have a natural rhythm. Here are a few pointers to an efficient running stride:
Keep a good upright posture; do not to tilt forward from your hips, lean slightly forward from your ankles.
Relax and don’t round your shoulders.
Let your arms swing naturally at your sides; focus on pushing your elbows backwards.
Don’t let your arms cross in front of you.
Don’t over stretch your legs as you swing through, this can lead to a braking effect as your heel hits the ground, slowing you down.
Focus on pulling your heel underneath your body and striking the floor under not ahead of your body.
As your heel makes contact, focus on rolling across your foot and pushing off from your toes.
Try not to bounce; you’re aiming to propel your body forward not upward.

The more efficient your stride the easier the run will be; I have a friend who lands with his foot almost side ways like Charlie Chaplin, his fitness makes up for his inefficient stride but his performance rockets when he focuses on good technique. Here’s a funny example of an inefficient running technique.



We are aiming to complete four miles at the weekend, there are routes on www.walkjogrun.net on the north (4miles) and south (4miles) sides of the city under ‘achieve coventry’. Remember to start out your run slowly and build your pace, always complete your stretches when you have finished. I will post next weeks workouts on Sunday.

Darren

Helping you Achieve

Measuring Intensity

The way we are going to measure your intensity is using the rate of perceived exertion, I prefer to use a simple scale from 1-10. When beginning any new programme it is important to build gradually and not to try and push for world record times in your first week (world record times in swimming are being smashed every day in the Olympics, but none of the athletes there have only put in 5 days of training). We are aiming to set the intensity at a level that is challenging enough to reach our half marathon goal, but not hard enough to make us feel like our hearts will explode and our legs fall off (leave that to the Olympians).

The levels will vary slightly depending upon the distance or time being aimed for; that is, a level 9 for 6 miles, would feel very different a level 9 over 100m. Here is a guideline to each level:

1. Chilling out and eating cake.
2. Taking a casual stroll around the park, you could carry on all day.
3. Strolling with purpose, breathing a little harder.
4. Feeling good, maybe sweating a little, you can still hold a conversation.
5. Starting to work, sweating a little more, talking still comfortable.
6. Good work rate, feeling slightly breathless, but can still talk.
7. Struggling to hold a conversation, underarm taps have been turned on.
8. Breathing heavily, the effort you would put in if a dog* were chasing you.
9. Breathing very heavily, it’s a big dog with big teeth, heart may explode.
10. Struggling to breath, it’s a pack of dogs; your legs might fall off.

*I love dogs and training your dog to run with you can be a great motivational tool. I use this example because everybody remembers being chased by a dog when they were young, if it happened or not.

Most of the initial training will be around the 4-6 level to get your body used to performing exercise.

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 1

This programme is a guide; if you can’t perform the specific session on the said day, don’t worry, move it around to suit your schedule; just make sure you get adequate recovery in the later phases. Adjust the intensity to suit your fitness needs, I have designed it for the complete beginner to finish the half marathon; if you are more advanced you can still follow this programme but you may wish to up the level appropriately.

Monday 11th August 2008
Rest / Recovery Day
Light cross training, not running or jogging; go for a bike ride or a walk, aim for around 20 minutes. If you are a member of a gym, try the crosstrainer, rower or a class. The aim is to start your body moving and get some blood flow to your muscles, on a scale of 1-10 (Rate of Perceived Exertion - RPE; more about this later in the week) you are aiming to reach between 4 and 5, you should be able to hold a conversation.
Take the time to familiarise yourself with the stretches you received for signing up to the newsletter and complete them all without pushing too hard. I want you to complete these stretches each day after warming up a little or at the end of your workout on training days.

Tuesday 12th August 2008
2 mile run / walk
Set a route of around 2 miles (Click Here for a 2 mile route in the War Memorial Park, Click Here for a 2 mile route from Sutton Stop), start out by jogging and walk to recover if you need to, the aim is simply to cover the distance. Record your time. Complete your stretches when you get home. Aim for RPE 5-6.

Wednesday 13th August 2008
Rest / Recovery Day
As Monday. Put a little more in to the stretches, you should be able to feel them but without pain.

Thursday 14th August 2008
2 mile run / walk
Do the same route as Tuesday, try to improve your time.

Friday 15th August 2008
Non-running Cardio Training Day.
Aim for RPE 5-6 during any activity other than running and walking. Go for a bike ride, a swim, use some of the other equipment at the gym, but not the treadmill. Complete your stretches at the end of the activity.

Saturday 16th August 2008
Total Rest Day

Sunday 17th August 2008
4 mile run / walk
Set yourself a route (there are many online planners), I will be putting some routes on http://www.walkjogrun.net/ later this week. Your aim is to complete the distance and record the time; if you don’t manage to run the full distance, don’t worry, walk when you need to and just do the best you can and complete the distance. Try to run in places that you will find interesting to stimulate your senses and make the run more enjoyable, this way you will be less likely to focus upon the uncomfortable feelings you may experience when starting out running. Coombe Abbey Country Park, Coventry has some excellent paths to run along; I tend to run along the canal from Hawkesbury (very peaceful).

I will post the following weeks programme every Sunday until the Coventry Half Marathon. Next week, I will include some basic resistance exercises to improve the strength of your whole body and make the running more comfortable.
Sign up for the newsletter at the top of the page to receive an explanation and photos of the stretches; I will also send out regular information to help you get the most from the training programme.

Darren

Helping you Achieve

Where to start

If you can walk without pain you will be able to complete the Coventry Half Marathon. The key to achieving any goal is planning and support. This blog will provide advice and a plan for you to follow to make completing the Coventry (or any for that matter) Half Marathon a realistic goal. I have placed a section on my community website for the half marathon; in this area you can ask for advice, chat with others who have the same goal, swap running routes and offer support and advice to each other. I must point out that it is important to consult with your GP or medical professional before embarking upon any new exercise programme.

What qualifies me to give this advice?
I have been a full-time personal trainer and lifestyle coach in Coventry for over 12 years. I have helped literally hundreds of people achieve their lifestyle and fitness goals during this time, including; the London marathon, the great north run, the Coventry half marathon, triathlons, mountain climbs, long distance cycle rides and many charity events. I have helped people who had never run before complete half marathons and enjoy them; you get an amazing sense of achievement crossing the finish line. Running outdoors is a great calorie burner, so you could lose a little weight over the next ten weeks. It is not important to focus on a specific time to finish in if this is your first half marathon, but to get around without injury and with enjoyment.

Equipment.
Before we get into the details of the exercise, I will give some advice to those of you who have never ventured out on to the streets to run before. Running is quite a cheap form of exercise to take up, although like with all sports, it is possible to spend hundreds on accessories. Most of us have a pair of shorts and a t-shirt that will be sufficient to get you started. What may be necessary to buy is a good pair of running shoes; they can be expensive but will make your training much more comfortable and can prevent injury. Looking around many ‘sports’ shops recently I have noticed that many fashion trainers have been labelled as suitable for running, this is not the case and they do not provide the support or cushioning necessary. For more advice on choosing the correct trainer look at: http://www.sportsshoes.com/advice/choosing-running-shoes. Locally you can go to Coventry Runner in Radford, Coventry.

Accessories.
I’m a gadget lover and it is easy to spend hundreds of pounds on accessories for running. You can buy heart rate monitors(can be useful for monitoring intensity, but are not necessary), running gps systems (are good for measuring distance, but again are not essential), apple and nike have joined forces to create the Nike+ running tool for the ipod (my wife has this and it is brilliant for motivation and distance monitoring). Running can be boring if you have to venture out on your own, so an mp3 player of some sort is useful and you can pick music to help focus your pace. A training journal can be useful, but a notebook does exactly the same job when you know what to record. One of the best running accessories you can have is someone to run with; a training partner provides motivation and when you set a time to run you will not want to let each other down, so if you’re interested in starting running try to get a friend or relative to join you.

On Sunday I will post all the information you will need to complete your first week of training. Believe in yourself and you will achieve all of your goals. You can do it, as Confucious said “A journey of a thousand miles begins with a single step”.

Darren Checkley
Helping you Achieve!

This is me and my client Martyn Smith at about 24 miles into the 2005 London Marathon, a lot of money was raised for Breast Cancer Care. This year he's running the 2008 New York Marathon for Cancer Research UK; to sponsor him click here.