Active 2014

Don't let bad weather prevent you for reaching your 10k running goals

The bad weather doesn't have to prevent Scottish runners from keeping fit and continuing to run.

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This 10k event will come to Glasgow for the first time, meanwhile 10k races are held in the city all year round.
This 10k event will come to Glasgow for the first time, meanwhile 10k races are held in the city all year round.

Organisers of the Women's Running 10K are offering women some advice on how to keep up their training and maintain fitness levels.

The Women's Running 10k, which is a first for Scotland, will take place at Glasgow's Strathclyde Country Park on Saturday, September 6. It is part of a ten-race series which has been organised by top UK magazine, Women's Running. The magazine inspires, motivates and encourages women to start or improve their running.

Christina Macdonald, editor of Women's Running Magazine, said: "If possible, don't let the wind and rain put a stop to your running or exercise routine. You can still keep fit and build up mileage during the bad weather, either outside if feasible or in other environments if the weather is too severe to train outdoors.

"If you're running outside in the rain, try to avoid running in the dark when your vision could be limited and you'll be more likely to trip or fall over debris or uneven surfaces you can't see so well. Wear suitable clothing in the form of a windproof and waterproof jacket and if it's raining during your run, wear a peak cap so that the water drips off the edge of the peak and doesn't go into your eyes. This will make your run much more comfortable and prevent your vision from being restricted. If you're running in the park or off-road, wear trail shoes to provide strong grip on muddy and slippery surfaces.

"If it's not raining when you go out, but you suspect it could, then don't stray too far from home so that you can get back indoors quickly if the weather turns really nasty. Keep doing loops of a route that is close to home if in doubt, or do a short 'out and back' run where can you get to a certain point and try to get back home in less time than it took you to run there."

Christina also highlights the importance of staying hydrated whatever the weather. She said: "Even though it's raining, you still need to stay hydrated and sip water at regular intervals, so always carry a water bottle with you, especially if you're on a long run."

For those who prefer to keep dry whilst training during the winter months, or if the weather is unsafe, training indoors is just as beneficial, and can be accessible for everyone.

Christina added: "If you're a member at your local gym, stay fit by using the treadmill. To maintain fitness levels, run at a slightly faster pace than you would outside or put the treadmill on a one percent incline as the workout will be easier without the elements to overcome.

"Make your workout more interesting by challenging yourself on the treadmill. Try tempo running, where you work at an 8 out of 10 intensity. Run at this intensity for five blocks of five minutes, with 90 second recovery periods where you slow down and jog, rather than stop altogether in between. This will boost your fitness and it also means that the treadmill is more interesting than just doing a regular plod.

"If you find the treadmill boring, make the most of the hill sessions or random interval sessions it offers. Most treadmills in gyms offer these training options and they will make your workouts much more varied and also help boost your fitness.

"If you don't like the treadmill then try using the cross-trainer or the rower, both of which work the muscles of the upper and lower body and will keep you fit for your running when the weather finally does improve. If you'd prefer not to use cardio machines, or want to mix things up a little, try a spin class or circuits, both of which offer a chance to work up a good sweat and boost stamina.

"If you don't belong to a gym you can do your own circuit training routine at home. Try devising your own circuit of box press ups, followed by tricep dips, lunges and squats, without any rest in between each exercise. Do 15 repetitions of each and then repeat the circuit two or three times without rest. This will be a great way of keeping your stamina up and you will feel like you've had a great workout."

To help runners around the 10 kilometre course, Women's Running pacers will be on hand to run with participants, to help them achieve their target time. Suitable for runners of all abilities, there will be a team of four pacers, targeting times of 50 minutes, 55 minutes, 60 minutes and a run/walk group aiming for approximately 70 minutes.

Christina added: "As gloomy as things are currently, try not to let the bad weather rain on your parade. We will provide as much support as we possibly can over the upcoming months for our runners. Have a look at the dedicated Women's Running 10K website and social media pages for top tips and information to get you through to Spring, and make the most of our pacers on race day this summer."

The race experience this summer includes a warm up, led by an expert from Women's Running Magazine, a technical t-shirt, a high quality drawstring goody bag and medal for every finisher, a post-race warm down and a personalised text message confirming race times for all finishers.

In addition to the Scottish race, the 2014 Women's Running 10K Race Series will include two events in London and one in Birmingham, Cardiff, Southampton, Milton Keynes, Nottingham, Liverpool and Bristol.

This is the second year of the race series, with the first year seeing events in Bristol, Nottingham and London. Nell McAndrew, top model, busy mum and talented runner is the ambassador for the race series and is working closely with Women's Running to provide inspiration and advice to entrants - whatever their ability.

Entry costs £26, with group entries even lower. For more information, top training tips and to enter, go to www.wr10k.co.uk.

Facebook page: www.facebook.co.uk/womensrunning10k

Twitter: @Womens10k

Twitter hashtag: #Womens10k

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Tips to help you keep active from the Glasgow Club

  • Be realistic about what you want to achieve
  • Build up the intensity and frequency of your activity sessions gradually
  • Find an activity which you enjoy
  • Exercise with a friend
  • Use the stairs as often as possible
  • Make active choices as part of your daily routine
  • Get out at Lunchtime! Why not go to the shops or park at lunchtime instead of staying at work? The walk will also make you feel more awake in the afternoon