Browsing articles tagged with " running tips"

Blue Lake Fun Run Training

Oct 28, 2015   //   by phil.ackland   //   Articles, Blog, Events, Goal Setting, Motivation, Running Articles  //  No Comments

Here’s my Super-Simple training plan for the event.

3 Simple sessions each week:

1 – Hill Repeats:
Using a hill that resembles Bay Road, run a 500m section, jog/walk down. Repeat for 15-20mins

2- Steady Run:
Using a flat road, run a moderate, steady pace for 30-40mins.

3- Pace/Hills – Mount Gambier parkrun course
The parkrun course is a marked 5km around the Blue Lake so it makes complete sense to make use of this as a training tool for this event. Find some pace over the 5km course and use as a time-trial each week.
Ideally, you’ll jump in on the Saturday morning event and use the social atmosphere for a little extra competitive edge. If you can’t make it at that time, just follow the markers at any other time that works for you during the week.


Using these three easy to follow sessions spread across each week, you’re much more likely to have a more enjoyable and successful event day.
Allow rest days between each session and be sure to warm up and cool down prior to each of them. Also be sure to check with your doctor prior to commencing anything more vigorous than your usual lifestyle.

So that’s it. Nice and simple.
Of course a plan can be much more specific for the event or your individual situation and will then give you more specific results.

If you’re after something more focussed and tailored for you, give me a call and we’ll get you under way.


Find out more by visiting the running page of our website here:


Happy running!

Race Day Strategy

Oct 16, 2015   //   by phil.ackland   //   Articles, Blog, Fitness, Goal Setting, Motivation, Running Articles  //  No Comments

Going into your event with a positive mindset is crucial to a successful run. It’s normal to feel some level of nervousness and anxiety but having confidence in the training you’ve done and making a clear race plan ahead of the day will help to keep those feelings under control.

Your race day strategy should be worked out and tested well in advance during training. For example, in terms of pace, for the longer events especially, consider a conservative start that leads into a stronger finish. This should be practiced over shorter runs during training.

Once you have your plan in place, it’s important to then focus on running your own race.
In the early stages, this means avoiding getting swept up in the excitement of the start that can lead to you running at a faster pace than you otherwise would. If you find this happening, address it early and reset back to the original plan.

On a good day, one plan will get you from start to finish with your goal time achieved. This isn’t always the way it pans out, and really, if it was that easy every time…..well….where’s the challenge, right?
It’s a handy strategy to take along a plan A, B, and C.
Plan A being the ideal run. Everything aligns and falls into place just like you dreamed it would.
Plan B is still a good day out on course that needs some focus to keep together.
Plan C is just about getting it done and across the line.
Without B and C in mind, you run a higher risk of throwing in the towel all together if that ideal plan starts to fall away.

Race day is not the time for surprises or to try anything new.
Working with a coach can help you piece all of these aspects together.


Nothing New On Race Day

Sep 18, 2015   //   by phil.ackland   //   Articles, Blog, Events, Fitness, Goal Setting, Motivation, Motivation, Nutrition, Running Articles  //  No Comments


“Nothing new on race day”
It’s one of those Golden Rules that you may have heard before.
Anyone that’s learned this the hard way, and there’s plenty of us around, will hastily give you this key piece of advice.

What this means is that anything you intend to use or do on the day of your event, needs to be tried and tested in the weeks beforehand during training. In training, it’s not as crucial if you have a wardrobe malfunction, stomach upset issues, or unexpected blisters as it is on the big day you’ve been working so hard towards.



Three main areas to look at:

Race day strategy:
It’s so easy to get caught up in the buzz of an event and shoot off from the start at a faster than usual pace. Get a feel for setting your pace and controlling it during training sessions and then think your own pacing strategy through ahead of time and stick by it when the starters gun fires. On the day, it’s about running your own race and not someone else’s.
Food and nutrition:
In longer distance events, it becomes necessary to refuel during the run. This is definitely one you don’t want to chance on the day. Exactly what you are going to need is such an individual issue that will take some time to work out. Many products and food choices are available to use and finding which ones best suit your needs should be trialled during training well before the race.
Grabbing whatever the aid-stations have on offer at a moment’s notice is a risky strategy and should be used only as a last resort.

Clothing and gear:
The day of the event is a big deal. You want to look pretty awesome in all those photos. A whole new outfit is great for a night out, not so great for your race. Do you know if those shorts are going to ride up as you go? Is that new singlet top going to chafe under your arms? Will those shoes, that look great out of the box, blister your feet a few km’s in?
All answers you really want to find out during training when you still have time to find an alternative if need be.


Bottom line is, don’t try anything during the race that you haven’t tested already at home.





Posture For Runners

Aug 28, 2013   //   by phil.ackland   //   Articles, Fitness, Running Articles  //  No Comments

Good posture is an important factor to consider when running to reduce the effects of fatigue, lessen injury risk, and therefore, keep you running for longer.

If you’ve done a few group fitness classes, the term “shoulders back and down” may be so familiar that you don’t even listen to it anymore. If this is you, or you’re not familiar with the term, it’s an important point to take on board. Moving down the body from there, don’t allow your hips and pelvis to sit or roll back. Think of holding a plank or hover but in a vertical position.

The forward lean is the next aspect to add to this improved posture. This lean will have you working with gravity to move forward rather than fighting against it. It’s important here to focus on tipping from the ankle rather than the hips as you start to run.

A handy way to get a feel for this lean is to stand just out from a wall, keep your elbows at your sides with your hands in front facing the wall. Setup your posture as mentioned above and then slowly tip forward until your hands rest against the wall in front of you.

You will now find that this position will have your body closer to being over the top of your foot as it lands, reducing the chance of landing too heavy on your feet and over-striding. There will be less “braking” effect from each stride and you will be allowing gravity to assist you in moving forward.

It should also be noted that each individual runner is a little different from the next so there will be some variations to these techniques that may work a little better for some.

Check out our running page for more info.


Running Arm Swing

Aug 19, 2013   //   by phil.ackland   //   Articles, Fitness, Running Articles  //  No Comments

Running is about more than just your legs. Paying attention to the way your arms move as you run is important to create an efficient running style while maintaining momentum, rhythm and balance.

Things to look for:

Arms should be relaxed with roughly a 90 degree angle at the elbow. Aim to maintain a motion with your hands in the direction you are traveling while avoiding bringing them across the midline of your body. Any excessive rotational movement of the arms towards the middle of your body will need to be counter-balanced by your torso and hips, using excess energy to maintain the forward motion that you’re after. Think of running in either a straight or a zig-zag line. Which one is going to be a more efficient way of traveling from A to B?

Keep your shoulders relaxed (back and down away from your ears) to avoid building tension through your neck and upper back, then think of driving backwards with your elbows rather than pushing your hands forwards.


If you’d like more info and help with your running, check out our  Running page as well.