Run Together Group of the Year 2020 – West Midlands

RunTogether Group of the Year – West Midlands

Penkridge Runners

Winners of the RunTogether Group of the Year for the West Midlands, the group is known for the welcome, encouragement and support the members receive regardless of their experience. Martin and the other run leaders are always on hand to give advice and nothing is ever too much trouble which keeps the feeling of camaraderie going even when the groups can’t meet up. During the pandemic, the group was given weekly running and fitness challenges to complete as well as fun challenges so that no one was left out. Sessions are adapted for those with physical or mental health struggles so that everyone can achieve their goals for everyone to celebrate with them.

If you would like to join us please email for further information or visit our Facebook page

A new beginners course will be starting in January 2021 (subject to any Covid restrictions) 

Penkridgerunners@aol.com

PENKRIDGE RUNNERS charity relay helps the local community.

Penkridge Runners charity relay event which was held last year has helped fund the Community Group AED. 

The AED was purchased by Penkridge & District Community First Responders using Community Resuscitation Funds donated by groups such as PR. 

The defibrillator is available for the community to use at any local event which includes Penkridge Runners having access to the unit on most training days. 

We would like to thank The Penkridge and District Community First Responders for making this unit available to us.

Gavin & Laura complete the Edinburgh Virtual Marathon

Congratulations to both Gavin & Laura who completed the Edinburgh Virtual Marathon today. They set off at 8.0am on Sunday morning from Laura’s home in Wolves, finishing at Gavin’s home in Stafford at around 1:45pm. The route took them via Coven, Gailey, Cannock, Huntington, Penkridge, Dunston & Stafford. What has made this run so special for them and me is the incredible SUPPORT they have received on route from many fellow PR members, family and friends. The pictures showed the amazing PR support throughout every mile of this 26.2 mile course.

This is definitely a truly #PR&PROUD moment. 🇳🇺🇳🇺

PR Covid 12hr Virtual Relay

Penkridge Runners Covid 12 hour Virtual Relay….. the Results !

Well the final results are now in and counted for the PR Covid Virtual Relay…. and in true PR style you have all given it 100%, pulling together and supporting each other remotely to totally smash it and achieve an outstanding 406.19 MILES in 12 hours, just short of Luxembourg City (as the crow flies).
71 runners took part in the non-stop relay throughout the day.

All credit and enormous thanks to Gavin for planning and managing this event which has kept us all involved throughout the day either performing or/and supporting our PR team mates …. MASSIVE WELL DONE to all who took part

Wednesday & Saturday sessions are back!

Following the strict guidelines issued by the UK government and England Athletics we are now able to train in restricted groups of 5 people plus one coach / run leader. We have limited spaces available so Pre-Booking is essential for Wednesday or Saturday.
We have received a great response and some encouraging feedback.

PR Covid Relays

Penkridge Runners will be taking part in a 12 hour relay session on Sunday 28th June.
Let’s stay Motivated, Run Safe and look forward to when we can all run together again.
Follow us on Facebook to see how we get on !

Training from home during COVID 19

Training from home.

5-10 mins read – grab some rays !!

Extremely pertinent topic for this months article ….How to maintain and some areas improve whilst we are all experiencing the unique and unprecedented restrictions that COVID-19 has brought to our lives!!

To start then your running based training (unless you have viral symptoms or you are in full isolation) shouldn’t be hugely impacted upon as you are still permitted to exercise daily and running meets government recommendations as this form of exercise.  But this can also be where we have an issue !!

Due the effects of the virus you may have been furloughed or simply have more time on your hands and secondary to this, often to ease boredom you have actually INCREASED your weekly mileage in what is quite a short space of time (refer back to the article on load progression I wrote in August 2019).  One of my colleagues has termed the phrase ‘COVERLOAD’ when he describes acute training overload from the effects of COVID-19.  Essentially too much volume too soon with an increased training frequency per week/month.  

The flip side of this coin is de-conditioning effects when people alter their normal training excessively i.e stop running or if they take an aspect out of their normal training plan i.estrength and conditioning due to gyms being closed.  Or finally the effects of low motivation and people just feel lethargic/low in mood which we know people are beginning to experience at this stage of the ‘Stay at Home’ guidance. 

A lot has been spoke of ‘flattening the curve’ at the momentwith respect to virus transmission but the same principle can be allowed to the ‘training load curve’.  If we alter the training load curve too aggressively up or down it can increase injury risk …So  a few points to help you all remain fit, healthy and un-injured !!!!

1. Focus on the opportunities not the problem – use this enforced time of altered lifestyle and training to spend time addressing the things you normally don’t. For example I hear many runners tell me they have ‘shocking mobility/flexibility’ …Well use this time to address this and come out of lockdown in a more mobile position.The same can be applied to strength/balance/nutrition…Happy to help in any way I can !!!

2. Vary loading patterns – mix up runs with longer walks/cycling to avoid loading spikes caused by excess runs per week.  You can maintain ‘physiological fitness’ with lower ‘mechanical loads’ 

3. Address niggling injuries !! – it probably seems I’m biased but so many runners run on niggles/injuries and never address them fully…Now is the ideal time to get an injury assessed and rehabilitated fully (I am very busy providing online video consults with people all around the UK and even Abu Dhabi !!!) – see  https://www.active-therapy.com/online-consultation/

4. Sleep – we all lead such busy lives and this is an ideal opportunity to monitor and regulate your sleep pattern…Dysfunctions in sleep are linked to an increased injury risk and illness…So working on ‘sleep hygiene’ helps keep you healthy during the virus pandemic but also re-sets the system ready for resumption of more normal life…. A great reference for this is Dr Matthew Walker who is an internationally recognised expert in the field…Look him up in amazon/You-Tube…

5. Nutrition – not only to build a healthy immune system but also to address those areas of nutrition you know are contributing toward poor sleep, excess BMI, fluctuating energy levels, recurrent injury and/or pain….There is a handy group of tips in this leaflet 

https://www.co-kinetic.com/media/render/bf7560a01f191b608e341a377806ad61/media.pdf?brandContent=true&user_id=12153

I hope you have found this article interesting.

Active Therapy is a specialized clinic of The Running Clinic who are world leaders in the field of injury risk reduction and treatment of running injury. We have completed intensive training over several years and we are experts in running injury assessment and treatment. We have a high level of clinical competence and serve as a reference to other health professionals and contribute to advancing knowledge through scientific research and education.

PENKRIDGE RUNNERS CAN BENEFIT FROM

20% off initial assessment & 10% off follow up appointments

For appointments please contact Jo (Practice Manager)

07970110526

admin@active-therapy.com

www.active-therapy.com

Coronavirus – How we can continue to train.

Following the Government’s latest instructions, we have suspended all large group training sessions until further notice. Athletes are encouraged to maintain their own personal fitness and keep active but do so whilst complying with the social distance measures.

We have put in place a number of options for you to continue with your own fitness and well-being. 

  1. Home circuit sessions are available on request.
  2. Virtual training sessions for the loan runner available on request. 

Please share your runs and workouts on our Facebook posts so we can all retain our motivation and maintain our positive mental well-being whilst  keeping our running spirit alive. 🇳🇺

(THIS IS SUBJECT TO ANY CHANGES WITH THE CURRENT GOVERNMENT GUIDELINES)