Coaching The Outrunners Youth 13 - 19

     Photo credit: @s_e_b_w

I was blessed with the opportunity of being asked by CEO and Founder of The Outrunners, Tyler Williams-Green (@tylerwilliamsgreen) to lead on the Outrunners Youth 13-19 running club. This was an amazing opportunity as I have worked with young people in an education capacity since 2004. My experience in teaching young people and those with Special Educational Needs ranges from English, Employability Skills to GCSE PE. I taught 14 – 25 year olds and on the adult provision too.

Our amazing CEO and Founder Tyler Williams-Green 

Prior to the programme starting (during lockdown 3), the planning had already started with The Outrunners Youth designing their own programme in terms of what they would like the club to look like and what goals they would like to work towards. There were lots of zoom conversations, ideas shared and also fear and anxieties.

  

  Photo credit: @tylerwilliamsgreen

The charities aim for the youth is to nurture and empower fitness and group exercise. The Outrunners host weekly running sessions for 8-19 year olds (two separate sessions), in partnership with local youth clubs in the Borough of Hackney. These sessions aim to provide a ‘fun space for the community to engage with each other with the opportunity to give the young people the starting blocks to succeed as they grow with soft skills such as teamwork, confidence and communication’. – theoutrunners.co.uk

The amazing Georgia Witter, Operations and Programme Coordinator ( Photo credit: @tylerwilliamsgreen)

I was provided with the opportunity to complete my Leadership in Running Fitness (LiRF), which I completed and passed! Happy days. I hope to complete the Coach in Running Fitness (CiRF) at some point in the near future. As an Outrunners coach I am looking to help push, encourage, motivate and inspire young people to do their best and develop a healthy lifestyle through running which can help them to accomplish their goals and chase down their dreams. The feeling you get from preserving and completing a race, not giving up is a mind-set that you can transfer into any area of your life. I know that feeling when I completed my first marathon; miles 23-26 were the worst, but I knew I could not stop, even if I had to walk; I was raising money for Mencap the charity and they were depending on me. If a young person can find something positive that they are passionate about, a guiding light in their lives can help to lead them away from negative things. It can help them develop the skills and values necessary to lead and be successful as they move through the journey of life.

    Photo credit: @tylerwilliamsgreen

My coaching style can be described as a leader, supporter, and encourager. I will not just tell you what to do; I will show you and do it with you. I am a firm believer in actions speak louder than words. I will be there with you every step of the way and if I cannot, we will work together on a mantra that we will use to get us through whatever it is we need to do.

The programme kicked off on 1st April 2021. This was like an induction, an opportunity to meet the young people 1:1 to find out their goals, general discussions about the programme, answer any questions as well as finding out if they had the clothing necessary to take part in the fitness activities. The following week, there was a scavenger hunt in the local area (bit like a Easter egg hunt) but finding stickers rather than chocolate…haha.. The crew worked hard and had celebratory soft drinks and pizza when they finished. It was a lovely way to get to chill and get to know the crew as individuals and have a chitchat along the way.

I cannot believe the programme has now been running for 17 weeks! In that time the crew have had so many amazing experiences and fitness professionals come along to deliver some ‘out of this world’ sessions! To name some of the amazing collaborations and supporters of the club:

HIIT with Adrienne (@adrienne_ldn) – Adrienne LDN is the host of the Power Hour Podcast, TEDx speaker and Director of Innovation and Performance at @Fiit. She delivered the crew’s first ever HIIT session. It was HOT!

Pilates with MsKesington (@cynthiakesington) – Cynthia Kesington is a speaker and a life + fitness coach. She delivered the crew’s first ever Pilates class in May. A great session and for many, had never participated or heard of Pilates. So another amazing experience to add to their list!

     Photo credit: Me 😄

Boxing with BOXX trainers (@boxxldn) – The aim of Boxx is to ‘inspire self-belief through the power of boxing’. The crew have had two sessions so far and will have at least one session a month. This is one of their favourite sessions and they vocalise this at the end of every session. Totally amazing.

     Photo credit: @tylerwilliamsgreen

Trail running with Black Trail Runners (@blacktrailrunners) – This was the crew’s first ever trail run and for many their first time to Epping Forest. We travelled there by minibus, kindly driven by Sonny! Sonny (@runnysunny) and Rachel (@denchruns) led the crew through the trail including Rachel delivering the warm up. We completed 5KM of trails! What an amazing day. The furthest many of the crew have ever run.  Can I also say the weather was amazing and felt like we were on holiday.

      Photo credit: @tylerwilliamsgreen

     Photo credit: @tylerwilliamsgreen

Bootcamp with Michael Myers (@michaelmyersfit) – A coach and motivator from the US delivered a tough but achievable session to the crew. Coach Myers was introduced to The Outrunners by Adrienne (@adrienne_ldn). An inspirational session which showed the crew no matter how hard things might get sometimes, there is always a way through. It is important not to give up.

     Photo credit: @fiit

      Photo credit: @tylerwilliamsgreen

Participated in a mile race at The Outrunners first event  (@theoutrunners) – This event was held on 21st June at the London Marathon Community Track in Stratford. There was an opportunity for 5K or 10K fun run with the young people participating in the mile. The crew did an amazing job recording their first run on Strava (@strava). What an achievement!

    Photo credit: @wilsonandgamble

     Photo credit: @wilsonandgamble

     Photo credit: @tylerwilliamsgreen

Yoga with Chantell (@mindfulyogapsychologist) – Dr Chantell, a clinical psychologist and a yoga teacher is part of the adult Tuesday running group and delivered an amazing yoga session (their first) to the crew. This was after a run session. Perfect way to end the session with a good ol’ stretch. The weather was perfect and the session was held outside using the amazing yoga mats generously donated by @fiit

     Photo credit: Me 😄

Feedback so far from the crew:

“The sessions are much better than I thought it was ever going to be. I really enjoy running”.

“I love the variation of activities, all fun and interesting. I would like to do some more skill-based work. My stamina is getting better”.

“I love running, would also like to try martial arts. I enjoy the boxing session. I enjoys all the sessions”.

The crew give their all week in, week out and I couldn't be more proud. They are always up to try new things and so resilient! Keep up the great work and believe that you can do anything you put your mind to! 

The Outrunners youth 13-19 is on every Monday (regardless of whether it is a bank holiday or not!). We are an all-weather club and remember ‘skin is waterproof’. We start at 5:30pm from Hackney Bridge (E15 2SJ). If you know a young person that would love to join us or even try out a session, do get in touch with (@theoutrunners) or message me directly (@trina_runs). The sessions are free and cater for all abilities.

 

 

Collaboration

Run the wild

Teamvaga 

Teamrunderwear 

The Outrunners Charity 

Sundried

The National Running show 

Runsome HQ

Starting from Scratch with Couch to 5K

Four months after my fifth metatarsal fracture and some physio, I felt ready to start running again albeit slowly. To keep me in check and avoid going off like a bull in a China shop, I thought it would be sensible of me to follow a programme. I decided to download the Couch to 5k app and get started. I originally planned to start at the beginning of February, but we had snow and ice and the last thing I wanted to do was to fall (again), so I patiently waited for the weather to get better.

The Couch to 5K app gives you a choice of coaches and helps you track your progress. It does not keep a record of your time or allow you to track your weight etc. I use my Garmin which is synced to Strava.

I chose Sarah Milligan to be my coach. I just love her voice and her comedy of course! You can also be coached by celebrities Jo Whiley, Sarah Milligan, Sanjeev Kohli or Michael Johnson. This is the NHS version of the app and I love it!

Choose your trainer

This app has so many things that you can adjust to make it more you. I obviously chose my trainer. The trainer is a positive aspect of the app and keeps you going. They will tell you when to walk and when to run. This allows you to put your phone in your pocket, if you don’t like running with your phone in your hand.

I was really starting from scratch as I had not run in four months and believe me that felt like forever! I tried to keep my fitness level somewhat up, but during this Lockdown 3, I noticed that my weight had crept up somewhat and I was comfort eating more than usual. Now working from home and sitting at the desk from 8am to 5pm, or later (as I am studying) doesn’t help. The app gives you a mixture or running and walking helping you to build up your stamina. I have not run since 25^th October 2020, so this is a great way to re-start. This mixture also works for beginner runners and anyone that has not run in a while for whatever reason. Many people also use this method after having a baby (once they are cleared to exercise).

Week 1 – started 14^th February 2021 (3 runs in total)

Started with a brisk 5-minute walk. Then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

Week 2 (3 runs in total)

Started with a brisk 5-minute walk. Then alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes.

Week 3 (3 runs in total)

Started with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.

Music

You can also play music during your activity. When it is time to slow down, walk or run, the music automatically lowers in volume so that you can hear your trainer. I use Spotify and depending on how I am feeling on the day it can be upbeat like Afrobeats or 90s Slow Jam. I listen to them all. If you are not that fused, Spotify has a range of Couch to 5K playlists for you to choose from.

 

This is what pops up when I open up my Spotify! You can see what I listen to most.

Rest days

Rest days are so important and I am making sure that I take at least one rest day between each run. It will help me to avoid further injury and allow the body to rest in working towards being a better and stronger runner. During my rest days, I join in zoom classes with my @strongertogether crew, use @Linqsport app or just rest if I really need to.

Top tips to help you get the most out of your running

Go at your own pace – This is all about you and it is important that you go at your own pace. You are not in competition with anyone else and I thoroughly believe it is about making the most of the process. It is a marathon as they say, not a sprint and you will learn a lot about yourself during the process. Although the app goes from Week 1 to Week 9, it does not mean that you have to complete it within 9 weeks. Take as long as you need.  Some people take 6 weeks, others 6 months. This is your journey. Make it count.

Know your goals – Why are you doing this? Who are you doing it for? What would like to see or be able to do on completion? If you want to build your fitness and be able to run further, this is a great start.

Playlist – I love to listen to music when I run. There are many free apps to use. I use the free version of Spotify, which has adverts every 30 minutes, but that does not bother me. If you do not want to hear the adverts, you can pay for the premium version.

Wear the right gear – It is so important to be comfortable during your run and also after your run. Some of the worst feelings are chaffing or sore feet from uncomfortable footwear or clothing. I always used to wonder why people would spend so much money on running trainers. Unbelievably, your feet, arches and ankles are in constant use (even when we are not running) and we really need to take care of them. If you are not sure what trainers will fit you best, you can visit a specialist running shop like Runners Need who can measure your feet and carry out gait analysis. Also think about socks and sports bra! It is all about comfort.

Keep going and enjoy the process! 

Let me know how you get on using the Couch to 5K method or if there is another beginner's programme that you used.

Road to recovery after injury

Coping with a Running Injury: Finding the Bright Side

1. You discover exactly how much … and why you love running.
➡️Do I love running enough to run even if there were no race, bling, friends, or finish line?

2. It’s a good time to evaluate your fitness level by doing other activities

3. You can prepare to Come Back Stronger
➡️Now is the time to evaluate what has been working … and what hasn’t been working with your training.

 Here are the exercises I have completed over the last 4 months to aid my recovery 

Foot strengthening exercises

1. Heel raises in front of a wall, x10 straight, 10 inside, 10 outside
2. Crab walk in a mid-squat, 5 steps to the right, 5 steps to the left x 3 sets
3. Backward lunges 10 x 2 sets

Towel scrunches

Sit in a chair, and place both feet on a towel on the floor.
Scrunch the towel toward you with your toes. Then use your toes to push the towel back into place.
 - Repeat 8 to 12 times.

Towel inversion and eversion

Sit in a chair, and place both feet on a towel on the floor.
Swivel your feet from side to side to slide the towel.
First, slide your toes, then your heels, as you move the towel with your feet.
Then change directions and swivel your feet from side to side to slide the towel back to the starting position.
 - Repeat 8 to 12 times.

 

Exercises from my physio 

- curling the toes with an elastic band  10 times x 3
- just big toe curl  10 times x 3
- eversion (curving the foot outside) against the elastic band 10 x 2
- towel position--> single leg balance for as long as you can  x 8 times
- stepping with the other leg to feel the weight even x 10 times
- free movement in water (write my name with the foot movements)

 

Strengthen - Band work is something I have incorporated into my daily routines since my foot injury, which help strengthen the tendons we usually have problems with, including the Tibialis posterior, Achilles and perineal tendons. It does not take much resistance to get an effect and these exercises can be completed little but often. Resistance bands can be used during the dorsiflexion and plantar flexion exercise and for inversion and eversion of the foot. 

IMPORTANT: I am not a qualified physio and the above suggestions were exercises mainly from my physio including some suggested from friends who have had a similar foot injury. If you are injured or in pain, it is always, best to consult a physio first before attempting any new exercises or training plan.

5 Exercise Bands Resistance Bands Set Elastic Bands Workout Loop Band of 5, 100% Natural Latex, for Men Women for Fitness Chest Expanding Arm Leg Yoga Pilates Physio Therapy Rehabilitation

January 2021 - What's on the agenda😃

We officially made it, safe and in good health to 2021. Let's not take that for granted as recently a number of people that I personally know have been affected by Covid 19 ending up in hospital.  I continue to pray for a speedy recovery for them and anyone else affected. Who would have thought that this pandemic would still be affecting our lives and the economy still. Stay safe and look after those around you.

*Photo taken by @shak_active

Since my last update, I have been taking time out, taking a step back and just enjoying the moment. Happy for the restful break over the Christmas period. For now I am just focusing on realising everything will be ok, just one day and one step at a time.

*Photo taken by @shak_active

During lockdown 1.0, I was still able to go full steam ahead with work and running with the opportunity for many virtual challenges and still having the privilege to run with a few people back then. 

Fast forward to October when I had my 1st major running injury. I call it major, because it actually put a stop to my running unlike the little or not so niggles us runners get but still manage to run with the hope a few days rest will help us recuperate. Other runners knows strains, sprains, and stress fractures don’t just affect your body. They also mess with your mind. Yes I cried, why me, I'll never be able to run again (that fear still lingers at the back of my mind), I'm going to lose fitness, I'm going to gain weight and the rest.

What I have since done is learn to respond with active steps that have been helping my physical recovery and mental recovery. Many people have said to me that working on your mental game when you’re injured may allow me to come back a better and more well-rounded athlete. AMEN to that.

I believe in self-talk. Self-talk can be both negative and positive. It can be encouraging, and it can be distressing. Much of your self-talk depends on your personality. My personality has always been, what's the worst that can happen. Just go for it.  I say this to myself and people around me. As Richard Branson said, 'If somebody offers you an amazing opportunity but you are not sure you can do it , say yes – then learn how to do it later!'

And actually been injured has allowed me to slow down and actually enjoy what I am doing more, rather than just doing it and moving on. I still have goals but I am learning to enjoy the journey not just the end result.

My Run Grateful journey has taught me to find gratitude in the smallest things and feeling thankful everyday. Just begin by simply taking notice and appreciating the simple things. If this pandemic has taught me anything, its to remain optimistic and open your eyes to life. 

*Picture from Run Grateful instagram

This month Run Grateful have their Run Grateful relay from January 8th to 10th. Run a mile and pass the baton to 3 friends 😉👊

*Picture from Run Grateful instagram

So January 1st, I joined the many other REDers out there taking part in RED January. If you are also taking part whether you are running,  cycling,  swimming, home workout or walking,  like me, remember you are not alone. There is a great community of REDers out there and you can join the Facebook group and share your journey.

January 3rd, I had the pleasure of being on the panel for Love Trails Festival Project 2021. This was a half day virtual festival designed to give you the tools to make 2021 your best year yet. Whilst raising funds for runcrews doing important work for mental health @bemore.you and @runtalkrun. Thanks to @shahussain and @theolj for the invite.

* Pictures from Lovetrails Instagram

As I write this, its 9th January and I will be going out shortly.  I have walked 32km in 9 days  which includes joining Jasmine Cole Fit bootcamp class today and should really slow down! The plan is to walk January out to continue to build the strength in my foot following my physio's advice. To build my running base again, I have already downloaded the couch to 5k app and will start with that at the end of the month. I am actually really excited to start. I have never used the app before but I have read great things about it.

The One You Couch to 5K app guides people through a 9 week programme by encouraging them to run three times a week. This helps people to increase the distance they run little by little so that by the time they arrive at week 9 they are encouraged to run for half an hour, which is approximately 5k. *Taken from app

For the rest of January, the plan is to:

- Complete  RED January 

- Do strength training 

- Start Couch to 5k at the end of the month

- Stay safe 🙏🏿

 

2021 - My running and fitness goals

2021 – My running and fitness goal

Has 2020 been a complete right off? Absolutely not. It has been a year of new experiences, change, sadness, growth and one for letting things go – holding no grudges!

My injury and no-running for the past 4.5 weeks has given me plenty of time to reflect on my running goals and what I would like to work on when I am back on my feet.

Some of my goals from the beginning of this year included:

·        Completing 2 international races  X

·        Complete an ultra –marathon  X

·        Volunteer at, at least 2 events   X

As you can see the pattern of Xs, it hasn’t gone as planned but that was not because of a lack of trying, but 2020 already had plans of it’s own and just failed to inform me  ha-ha. Am I disappointed that not all those things have happened as planned out, no.

“Planning is bringing the future into the present so that you can do something about it now.” ― Alan Lakein, author

For me, setting goals is a great way to challenge your body, keep things interesting, and experience the satisfaction of accomplishing something new.  I think, as runners, we often find ourselves stuck in a rut, sometimes simply trying to run faster or further. I have definitely done this and feel like I am just continuously chasing numbers.

Without a clear purpose, many of us find ourselves falling into the trap of running aimlessly – regularly logging miles but failing to give these miles any sort of meaning.

I would say that lockdown 1.0 was a blessing in disguise – many probably disagree. I say this because it allowed me to carry on running and gave me the opportunity to sign up for virtual challenges that would never have happened if Covid-19 did not happen to us. I was also lucky enough to get free coaching from a Team GB Triathlete and that taught me a lot in terms of planning my running week including cross training and most importantly rest days. Yes, REST days, something as runners we feel cheated by! However, I have learned so much over the last 7 months that has made me a more confident and relaxed running.

What next?

I have started thinking about what I would like to work on when I return to running once I am declared fit to run. I start my physio sessions on 30^th November, so I am very hopeful that from the start of the New Year I will start building up the mileage slowly again. A few races that I had postponed from this year that hopefully will run in 2021. Nevertheless, I would like to start off the year by working on my fitness again as I know I would have regressed and will be almost ‘scared’ to run again. I plan to focus on short distances and working on mainly 5k and working up to 10k. I would definitely like to improve my 5k and 10k times and I think that I would like to work on the distances in between, 6k and 8k for variety. I found this cool training plan in runner’s world that I would like to implement https://www.runnersworld.com/uk/training/10km/a775732/10-best-training-sessions-for-5k-and-10k-races/

If you have any recommendations or training plans that you put together yourself, and would be kind enough to share, please do get in touch. Learning from ‘real people’ for me is even greater than taking something out of a magazine, as not 1 size fits all. I will adapt as needed but it is a good starting point as I have nothing at the moment. Seeing how I get on, I will most likely get back in touch with Jake Keast (Coach that I worked with during lockdown 1.0)

What are your goals for 2021? Do you still set goals or just go with the flow?

To be honest I am ‘one of those’ people that write continuously and I do mean write as I can hear my husband in the background just shouting, ‘what are you writing now?’ As a thought comes into my head, I have to just write them down. I have pens and notebooks in most rooms in the house except for the bathroom and toilet! Many people say, oh just make notes in your phone, I do, do that but I also love pen and paper. Maybe because I used to be a teacher?

One thing I have wanted to do for a while now is help others either start their road to being fitter or just motivate them to keep going. I am delighted to say that I have started my NCFE Level 2 Certificate in Fitness Instructing course (REPs) - Register of Exercise Professionals endorsed and I should be qualified by the end of December. I am looking forward to helping and encouraging other people not only to run but also to do workouts that they enjoy. That's important, because if you are not enjoying it, you are not going to be motivated to do it.  Simple maths!

Thinking ahead to 2021:

·        Concentrate on 5k and 10k slowly building up endurance and speed again

·        Deliver coaching session with Our Parks https://www.ourparks.org.uk/ online and hopefully in London parks.

·        Complete cancelled races of 2020

·        Continue to empower and motivate others to be whatever it is they want to be.

Comment below and let me know what is next for you. 😊

Fitness products I love

Hats – I developed a love for wearing caps in 2019 and ever since have grown a lovely little collection. I am an ambassador for Team Vaga. VÅGA is a new, innovative company designing running caps with the runner in mind. Check them out @teamvaga or website. I also love the Fractel brand of caps. Fractel website was born in Queensland, Australia. I was part of their photoshoot back in the summer. It was a great experience learning more about the brand and meeting other people.

 Leggings - My favourite leggings are Sundried, New Balance, Under Armour and Adidas. I love them all for the fit around the waist, no need to keep pulling them up whilst running. The New Balance ones have the drawstring in the waist band, but it fits so nicely that I do not always need to tie them. The Under-Armour ones, are sleek, have a shimmer look and make my legs look long and toned 😊 The sundried ones have pockets too as well as being a great fit. You can get 50% off any of their products through their Sundried website. Just use the code: DAWKINS

 Aftershoz – I have tried so many different headsets from wired ones to wireless. My all-time favourites have to be the Aftershokz. I might as well throw away the others (but I won’t do that as they still work). Perfect for running and general use. Listen to music on the move without blocking your ears thanks to the AFTERSHOKZ Trekz Titanium Wireless Bluetooth Headphones bone conducting technology. They send vibrations through your cheekbones which sends soundwaves directly to your inner ear. This way your ears stay uncovered giving you better awareness of the world around you, useful when you're cycling or going for a run.

 ROAD iD – Probably the most important product (not necessarily fitness) that I take out with me on every run. Also, ideal especially for races, when they ask you to complete the back of your race number, if I have this on my wrist, I don’t usually complete this. Road iD is the premier line of safety identification tags and bracelets for runner id, cyclist id, medical id, bicycling id, and emergency medical id. 

Taken from ROAD iD website

Top 10 reasons to own one: 

 • If you can't speak for yourself, ROAD iD will speak for you. 

• ROAD iD enables First Responders to immediately contact family members and friends. 

• ROAD iD enables family members to provide additional details about your health or give consent for potentially lifesaving procedures. 

 • ROAD iD enables hospital staff to locate vital medical records.

 • ROAD iD can communicate medical conditions or allergy information to medical staff.

 • ROAD iD can prevent serious delays in treatment by saving crucial time during the "golden hour" of medical treatment.

 • It's far better to have Road ID and not need it than to need ROAD iD and not have it. It's not just a piece of gear, it's peace of mind. 

• Accidents happen far more than you think they do. Each year approximately 450,000 of us are taken to hospitals unconscious and without identification. 

• ROAD iD looks good on and makes a statement about your athletic lifestyle – not to mention that studies would probably prove that people that wear Road ID are considerably smarter than those that don't. 

• ROAD iD can save your Life. Period.

 There are many other fitness products which I really like but the above are the ones I really cannot do without on my runs. If you run or enjoy working out, then you know exactly what I mean.