STRENGTH TRAINING FOR RUNNERS – CRAIG COGGLE (PT)

I started working with Craig in October 2016 to get me in top shape ready for each season and with his help I have had successful seasons. He has written a blog for me about strength training to help others out.

So you are a runner and you want to go faster, you just need to do more running, right? To a certain point you would be correct, but what if you could increase the power that you exert into the floor to propel you along! Surely that would make you faster too?

There are many reasons for you to hit the weight rack with increased strength, increased power, injury prevention etc. etc. but let’s look at the key aspects of what you need to cover to get you moving faster:

  • Leg strength;
  • Gluteal Strength;
  • Core Stability; and
  • Explosiveness.

Using a mix of strength and ballistic/plyometric exercise will get you the results that you need.  Ballistic and plyometric exercises require a great deal of force to rapidly and repeatedly get you off the ground and reduce your foot contact time with the floor.

For a runner, strength training is important in order to increase the amount of force that the body can produce by increasing the stability of the joints, control of movement and importantly the strength of muscles.  This new found strength combined with plyometrics will make you a more powerful runner, force x speed = power.

Plyometrics is a very overused word within the training community, truly plyometric exercises would require a contact time with the floor of less than 0.2 seconds, anything more than this and the exercise would become a ballistic one.  For true speed development plyometrics would be your best route to get the firing mechanisms within the calf and Achilles to work at their full potential.  To put it basically if you pull an elastic band and fire it, it will cover a few feet, but if you pull it fully and fire it, it will travel faster for a much further distance.  This is what we are trying to achieve, so lets get a more powerful and faster you moving forwards…

The Programme –

2 sessions per week as well as your normal running training. These strength sessions will be built up of a combination of supersets and tri-sets to make your training time the most efficient possible (supersets and tri-sets is a fancy way of saying exercise’s put together without a rest)

3 sets of 8-10 reps of each sequence of exercises

Sequence 1 Sequence 2 Sequence 3
Squat Bulgarian split squats Bosu single leg balance
Ballistic Lunges Pogo (plyometric) A-Steps
Press ups (with a jump if possible) Bent over row Plank Rotation

 

Establishing the right weight would benefit you greatly but take it easy and don’t rush too much you should feel like you could perform 1 or 2 more reps at the end of every set if you feel like you could do another 10 its time to put that weight up!

The Squat is one of the most simple and best “compound” exercises for developing leg strength and core stability.  Some key aspects to performing this exercise would be to keep the core engaged, your chest lifted, upper back engaged with the bar pulled into your shoulders, and most importantly you need your hips to drop below the centre of the knee with the knees tracking over your toes. The reason for this is to protect your knees and the best hamstring and glute activation happens when you break parallel.

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With ballistic lunges be stable and be safe, slow them down really concentrating on landing and producing an upward explosive force for you to jump and change your feet.

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Press ups are great for improving upper body strength, but remember to hold that core in tight especially if you are making it ballistic. To make it ballistic you would exert a force to allow your hands to come off the floor and absorb the landing, if you wanted to get fancy you could always add a clap!

 

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The bulgarian split squat is great for single leg development, with your rear foot elevated on a bench you want to sink until your front leg achieves 90% angle at the knee by driving your back knee down towards the floor.

 

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Pogo’s are the easiest plyometric exercise to perform both feet together and flexed ,legs straight and you are looking to produce a jump by striking you forefoot off the floor with no upper leg help. If you feel like an idiot doing this o r struggle skipping would be a good alternative.

Bent over rows are great for the upper body, nice flat back parallel to the floor, soft knees and core engaged start to pull the barbell up your thighs towards your waist concentrating on squeezing your shoulder blades together.

 

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Bosu single leg balance, we are trying to increase the stability of your ankles with the bosu dome side up you will stand on top for as long as you can. If you are a balance ninja and find this really easy try moving the other leg around to challenge your balance.

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A-steps are a classic knee drive running drill to encourage an athlete to drive there knees higher whilst running and thus encouraging the cycle movement required for speed.

Plank Rotations are great for upper body strength and core stability. If you feel this in your back there is something wrong with your initial set up. I know people say you need to be straight in a plank which is true but its your skeleton that needs to be straight with a flat pelvis. Remember your bum is attached to the outside of your skeleton.

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And there it is your basic strength plan to get you running stronger and faster. For video guidance of this article please go along and have a look at my you tube channel where you will find Strength training for runners video covering everything we did in this article.

You Tube Craig ‘Coggles Fitness’ Coggle

Safe running guys!

Craig Coggle

Cogglesfitness@gmail.com

 

 

 

 

 

 

So you are a runner and you want to go faster, you just need to do more running, right? To a certain point you would be correct, but what if you could increase the power that you exert into the floor to propel you along! Surely that would make you faster too?

There are many reasons for you to hit the weight rack with increased strength, increased power, injury prevention etc. etc. but let’s look at the key aspects of what you need to cover to get you moving faster:

  • Leg strength;
  • Gluteal Strength;
  • Core Stability; and

Using a mix of strength and ballistic/plyometric exercise will get you the results that you need.  Ballistic and plyometric exercises require a great deal of force to rapidly and repeatedly get you off the ground and reduce your foot contact time with the floor.

For a runner, strength training is important in order to increase the amount of force that the body can produce by increasing the stability of the joints, control of movement and importantly the strength of muscles.  This new found strength combined with plyometrics will make you a more powerful runner, force x speed = power.

Plyometrics is a very overused word within the training community, truly plyometric exercises would require a contact time with the floor of less than 0.2 seconds, anything more than this and the exercise would become a ballistic one.  For true speed development plyometrics would be your best route to get the firing mechanisms within the calf and Achilles to work at their full potential.  To put it basically if you pull an elastic band and fire it, it will cover a few feet, but if you pull it fully and fire it, it will travel faster for a much further distance.  This is what we are trying to achieve, so lets get a more powerful and faster you moving forwards…

The Programme –

2 sessions per week as well as your normal running training. These strength sessions will be built up of a combination of supersets and tri-sets to make your training time the most efficient possible (supersets and tri-sets is a fancy way of saying exercise’s put together without a rest)

3 sets of 8-10 reps of each sequence of exercises

Sequence 1 Sequence 2 Sequence 3
Squat Bulgarian split squats Bosu single leg balance
Ballistic Lunges Pogo (plyometric) A-Steps
Press ups (with a jump if possible) Bent over row Plank Rotation

 

 

Establishing the right weight would benefit you greatly but take it easy and don’t rush too much you should feel like you could perform 1 or 2 more reps at the end of every set if you feel like you could do another 10 its time to put that weight up!

The Squat is one of the most simple and best “compound” exercises for developing leg strength and core stability.  Some key aspects to performing this exercise would be to keep the core engaged, your chest lifted, upper back engaged with the bar pulled into your shoulders, and most importantly you need your hips to drop below the centre of the knee with the knees tracking over your toes. The reason for this is to protect your knees and the best hamstring and glute activation happens when you break parallel.

 

 

 

 

With ballistic lunges be stable and be safe, slow them down really concentrating on landing and producing an upward explosive force for you to jump and change your feet.

Press ups are great for improving upper body strength, but remember to hold that core in tight especially if you are making it ballistic. To make it ballistic you would exert a force to allow your hands to come off the floor and absorb the landing, if you wanted to get fancy you could always add a clap!

 

 

 

 

 

The bulgarian split squat is great for single leg development, with your rear foot elevated on a bench you want to sink until your front leg achieves 90% angle at the knee by driving your back knee down towards the floor.

 

 

 

 

Pogo’s are the easiest plyometric exercise to perform both feet together and flexed ,legs straight and you are looking to produce a jump by striking you forefoot off the floor with no upper leg help. If you feel like an idiot doing this o r struggle skipping would be a good alternative.

Bent over rows are great for the upper body, nice flat back parallel to the floor, soft knees and core engaged start to pull the barbell up your thighs towards your waist concentrating on squeezing your shoulder blades together.

 

 

 

 

 

 

Bosu single leg balance, we are trying to increase the stability of your ankles with the bosu dome side up you will stand on top for as long as you can. If you are a balance ninja and find this really easy try moving the other leg around to challenge your balance.

A-steps are a classic knee drive running drill to encourage an athlete to drive there knees higher whilst running and thus encouraging the cycle movement required for speed.

Plank Rotations are great for upper body strength and core stability. If you feel this in your back there is something wrong with your initial set up. I know people say you need to be straight in a plank which is true but its your skeleton that needs to be straight with a flat pelvis. Remember your bum is attached to the outside of your skeleton.

And there it is your basic strength plan to get you running stronger and faster. For video guidance of this article please go along and have a look at my you tube channel where you will find Strength training for runners video covering everything we did in this article.

You Tube Craig ‘Coggles Fitness’ Coggle

Safe running guys!

Craig Coggle

Cogglesfitness@gmail.com

 

 

 

 

 

Givaudan Ashford 10k running with a different experience

img_5255As some of you may be aware I am currently nursing an Achilles injury.  I had signed up a few months ago to the Givaudan Ashford 10k on Sunday 9th October as it was my running club (Canterbury Harriers) Club Championships and I was sorting this out for the club. Due to my minor problem I was advised by my phsyio not to race Sunday and run round with my wife. At first I was a bit disappointed but I knew that was best for me as I have only been doing easy training. My wife liked the idea of me running with her and pace her to a PB.  We never run together so I thought it would be nice.

It was the 30 year anniversary of this race with record numbers; this is the biggest 10k in Kent and attracts around one thousand runners. I do recommend this race as it is all on closed roads and you get a nice finish inside the Julia Rose Stadium.

The day came for the race and I was very tempted to race because I had a chance to place highly in the club championships. Despite the wet conditions there was a record turnout of 48  Harriers – the biggest number of Harriers in any race since the club`s formation in 1993. That felt good as I really tried to get a lot of Harriers to do it. I decided to wear my GB tracksuit to the race and make use of it. I did feel a little uncomfortable when I first got there as quite a few people were staring and pointing at me. I also found it weird turning up to a race at the Julia Rose Stadium because that is where I train on a weekly basis after work.

So I warmed up on with a couple of Harriers and I knew that it would be a different experience running a race at a much slower pace. It was chucking it down, so I stood at the start line with my wife and when it was time to start I let my wife go in front and I tucked in just behind her as I didn’t want to put her off.  Due to where I was running I heard lots of people talking to themselves. For example one lady stressed she had gone out too fast to herself. I suddenly found myself in the way of other runners so I moved to the right to allow people to pass me. I let my wife run the first mile without any advice and after one mile I started to tell her what to do and what pace to stick to.  It was nice to see lots of runners I knew and this time I was able to cheer them on.

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The rain kept coming down and I was freezing; I thanked some of the marshals on the route. I was still tempted to run fast and it was just a weird feeling to be where I was but it was also fun. At certain parts of the course I was helping my wife by encouraging and telling her what to do; when we came up to inclines I would say to her attack the hill you can recover in the down hill section. When we came down to the last 400m I said to her its up to you what you want to do and she sprinted for 200m then eased off then sprinted again the last 100m, overtaking people at the end. I know she likes a sprint!  Well she left me behind in the sprint and she finished in 47:22, taking a huge chunk off her last PB in May 2016. I was very proud and happy for her, I really enjoyed running a race with a different point of view.

As featured on Triradar.com Yiannis Christodoulou Represents Team GB After Olympic Inspiration

Yiannis Christodoulou Represents Team GB After Olympic Inspiration

This year has been an amazing journey; my first year competing at a national and international level in Aquathlons. It all started back in June at the National Aquathlon Championships where I took home a bronze medal and two weeks later at the European Aquathlon Championships I came home with another bronze medal, this time during my debut competing for Great Britain. This led me to compete in the ITU World Aquathlon Championship in Mexico.

What inspired me to do this? Well it started four years ago, just after the 2012 London Olympic Games. I started swimming to keep fit and was a very slow swimmer with poor technique; I hadn’t run since my school days and just wanted to keep fit. Inspired by the Olympic Games, I joined my local running club, the Canterbury Harriers.

y3I slowly improved but started to get a lot of injuries.  The following summer, inspired by the Brownlee brothers, I entered a local Triathlon. Unfortunately this didn’t end well as I sustained a bad calf strain and had to jog back to the finish. I was out of action for 7 months on and off and nearly gave up running. By the time the following summer however, I had regained fitness and competed my 2nd triathlon. Sadly a few weeks later I had an Achilles injury and was out for another 3 months.

I remained positive and watched a lot of triathlon on the TV. Feeling inspired by this, I decided I wouldn’t quit and I kept trying to be the best I could be. The following year I decided to try Aquathlons and I finished 5th in my first race with 3 GB athletes in the top 5. That spurred me on and three months later I had taken minutes off my time which meant I had qualified to represent Great Britain. My greatest memory is the sprint home, 800m from the finish to pass two athletes and take home the bronze medal from the European race.

y2This spurred me on this season and I have achieved success I didn’t think was possible as I approach my mid-thirties. Looking back over the last four years, I am proud of what I have achieved with hard work and dedication. Of course, I wish I had taken up swimming and running much earlier, but it is never too late!

To read the article click here

V02 Testing – Is it worth it and can you benefit from it?

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In March 2015 I was approached by Phil Anthony from Christ Church University sports lab to be part of his research and test subject.  I jumped at the chance as Phil is an amazing runner and ran London in 02:16 a few years ago and was a national Ultra champion. I wasn’t sure if it would work and benefit me so I decided to try.

What is V02? Research shows that successful performance in endurance running is closely related to the level of aerobic metabolism that a runner is able to sustain throughout a race. This directly impacts on the runner’s ability to maintain their speed throughout the duration of a race. Aerobic metabolism refers to the body’s ability to convert oxygen, delivered to the working muscles, to usable energy. The maximal point at which each athlete is able to achieve this is referred to as their maximal oxygen uptake or their O2max.

The test consisted of a ramp test where you run on a treadmill in stages of four minutes with each stage going up a level in speed until you need to stop. The second test was a 5k time trial on the treadmill after running at 16kmph for 10 minutes.  The third test was that I had to run my long run on another day which was 1 hour and 30 minutes at 70% heart rate.

After this I was sent away for 6 weeks where I had to increase one long run by 6 minutes for 3 weeks and the other long run by 9 minutes for 3 weeks and then maintain it for a further 6 weeks.  I then went back into the lab and preformed the 3 tests like before. I was given my results and this showed my V02 max had gone down so could struggle a bit in my runs but my running economy had improved hugely and something I needed to work on more. So what is Running Economy?

A common method for assessing an athlete’s running economy is to look at the volume of oxygen ( O2) they are able to consume at a speed of 16km h-1. The average O2 in well trained runners at this speed is~52ml•kg-1•min-1. However, as an individual athlete’s running economy can differ according to their speed, and 16km•h-1 can be too fast for many athletes, it can be better to assess RE in terms of distance covered ml•kg-1•km-1. The average RE for well-trained runners, when expressed in this form, would be ~200ml•kg-1•km-1.

So mine had improved but was still poor so I was told to work on easy long runs at 70% heart rate through the winter. This was to purely make me more efficient and burn fat instead of carbs. I found I enjoyed the winter months as the training was easy and in a space of a year I had managed 15 PB in all different types of disciplines.

So I was asked to go back in August this year for another test but this time a test for the difference between running indoors and outdoors. This test consisted of a Ramp test on the treadmill, 5K time trial after running 15kmph for 10 minutes on treadmill then I had to do this on the track.

So what did I learn this time? That running on a treadmill is quicker as I was 20 seconds quicker on the treadmill. Does that help me? Probably not but the data I got from it does. I was told my V02 max was a lot higher than last year because I was purely training for 5k’s, however my running economy was still poor but much better than last year. So looking at the data the short running reps help for 5k’s but the longer distances help for the longer races. As I have decided not to do a marathon next year I will be focusing on speed in the winter but also targeting my running economy.

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Did I find the data useful and did I improve? Well I did, at first I didn’t think this would work but now I have the science behind me I can move my training forward. The first test last year did work hugely and now it’s time to put the August test in practice.

The next journey begins now. Goals for the cold winter months!

After a very successful Aquathlon year and being able to represent GB twice which was a huge honour, I have not been able to PB much in running and improve my running since the winter months. Therefore while the Aquathlon season is over until next spring, I will be focusing on improving my running on a whole ready for next season; of course I will still be swimming and improving so I have included all my targets from now to start building for another successful year.

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Please keep an eye out on my website for my current race schedule as it will be updated regularly and my Twitter account for my results.  My goals are:

  • One area is my 5k time, to officially record a sub 18 minute 5k; I have run aquathlons quicker than my official 5k PB, so I want this to now show in PB times.
  • To improve on my 10k time of 36:50 set in May 2016. I hope to do this by the end of next year. Ideally I would like a sub 36 minute 10k.
  • To improve my 10 mile race time of 1:02:46. I would like to take off a big chunk. I aim to do this in either a race in December 2016 (Alan Green 10 mile race) or January 2017 (Parkers Steel Canterbury 10 miler). With the main aim of running a 10 miler under an hour in the future.
  • For a half marathon, I aim to PB this year to beat my time of 1:23:32 set nearly two years ago. I don’t do many half marathons so next year is a focus to do a couple and improve on my time. With the main goal of dipping under 1:20.
  • Build on my swimming and to improve my swimming times over the winter.
  • To have a successful cross country season with Canterbury Harriers.
  • Work and prepare with Gobinder (My confidence coach) ready for next season.
  • Strength training through the winter.

These are my goals for the quiet winter season which will keep me ticking over until spring. I have in mind my goals for next year in Aquathlons but will set these out in the New Year.

So I have treated myself to a new pair of Adidas cross country spikes and a pair of Adidas Ultra Boost. So what’s next for me? Why have I chosen these targets?

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Well because of all the aquathlons this season I was unable to record PB’s in my road running races, so this is the target for the winter months. The good thing about the winter is that there is not many road running races so I can focus on a good winter of training ready for the spring. Being a running coach I have sorted my plan out for the next 6 weeks, so I will be doing 6 week loading plans with the 7th week easy running and then start again. I will revaluated myself every 6 weeks and target what area is needed in my running from this. I am looking at targeting quicker times in half marathons so will be doing a few of them and building up the endurance for this. I will also be competing in some of the Kent Fitness League cross country races because this is important to strengthen me up ready for the summer.

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I have decided that swimming is an area I need to improve on a lot for next season and I will be working with Matt my swimming coach in December. This is much earlier than the previous season as I only started working with him in April and only had a few months to get stronger and faster.

I am a regular gym user and like to do weights in the gym twice a week depending on training. I figured that I needed help in this area so shortly I will be working with a strength and endurance coach. This is going to be very important to build strength up to make me stronger and faster and keep those injuries at bay. I am looking forward to this and it is going to be a new experience for me. I will keep you posted about this in the future.

Another aspect to improve is my confidence; I have just recently worked with Gobinder who has already helped a lot and we have implemented aspects ready for next season. I look forward to this journey as we have just started and look forward to the end outcome.

So what’s next?  Well keep looking at my current schedule as I will update it regularly. I have had two weeks off from training since the World Championships and to allow my body to fully recover. Unfortunately after the race I picked up an Achilles injury which I am trying to manage. I have slowly got back into running and swimming but only easy sessions and I enjoy the free time I have now.  I have entered the Givaudan Ashford 10k on the 9th of October as I organise the Canterbury Harriers Club Championships there, so wanted to run it. I am not fit for the race due to having a rest and I am yet to decide whether to run with my wife or to just race it and see where my current fitness levels are at the moment. I have also entered the Trispirit Events Chilham Castle 5k the following week which will be the first week of proper training. I have entered this because I won it last year and hold the current course record and it’s only a few minutes away from where I live so I wanted to do it. Ater this the hard training really begins with a target race being the Brooks Brighton 10k on the 20th of November. This is the race I hope to be fully fit for and hopefully knock on the door of a PB.

The World Championships experience

14292532_10154332576330225_815161498534774009_nThe 14th of September came round very quickly and it felt not so long ago when it was June and I took home 2 Bronze Medals. Could I do it again?

I was in tapering mode, however preparations didn’t go to plan. After the Whitstable Surf and Turf I decided to rest my leg as I was getting a problem when racing and doing speed work which was making it worse. For some reason jogging was fine so I decided to take 9 days rest from running and I still had 6 weeks left until the World Championships. So I decided to do more swimming sessions and realised my running fitness wasn’t going to be affected too much. After the 9 days of not running I was back to normal and running fine.

Just before I headed off to Mexico I had five days in Greece for my cousin’s wedding, where I ran on a treadmill those days in the hotel. But I decided to shut the windows in the gym there so I could acclimatise for Mexico. It was tough and very hot but good training.

So I raced at the Ocean Tri Aquathlon on Wednesday a week before the World Championships and finished 3rd. I tried a few things different on the day like listening to music as Gobinder my confidence coach recommended. I found it helped and got me ready for the race. At the race itself, I didn’t push too hard and found my 5k time was where I wanted it to be; my swim time was around 1 minute slower but I knew that would happen as I wasn’t wearing a wetsuit. I finished 3rd and only 50 seconds off the winner, so I was happy as I took it easy and was the only non-wetsuit swimmer. I didn’t use a wetsuit as I wanted to get used to swimming without one for the World Championships.

The time came and I was off to Mexico, I was raring to go but I had a slight concern at the back of my mind as I had an Achilles niggle. I arrived in Mexico safely and the first thing I done was check the beach out for training. It was amazing, I have never seen such clear water and white sand; this was paradise. It was even better when swimming in the sea as I could see loads of fish. I had one easy one hour run a few days before the race and it was hot and tough because of the heat.

The day before the race we headed down to the ferry port to Cozumel and found out that there were no early ferries for Wednesday that would get me to the race on time. This sent me into panic mode and I was stressing about it, which didn’t help. I then went back to our hotel in Playacar and grabbed my stuff in a rush – my mind was all over the place. I headed to Cozumel and went to the Expo first to register, then I went walking round with my wife looking for a hotel for the night. We managed to find a hotel. The hotel wasn’t great but it would do for a night. After we checked into the hotel, I was more relaxed and then it was time to go to the team GB race briefing, have dinner and then sleep.

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I woke up on the race day at 5am with the race at 8:50am, I wanted to be wide awake and ready to go. I always race better and train better in the evenings so it was important to be up early. I started to hydrate as it was very hot, roughly 32 degrees.  By the time I got to the race I had drunk over 5 litres of water which I found out later was probably not enough.

I then went and put my stuff in transition and I soon found Alastair Brownlee walk past me; he was racing too. It was a huge honour to be in the same race and transition with him.

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The race then started and I started off hard because of the different format of a 2.5k run followed by a 1000 metre swim and 2.5k run again. I was going strong and in 5th place after a mile, however all of a sudden my pace dropped and I started to struggle. I got into transition and felt dazed. My wife usually tells me where I am in transition and I chat back but something wasn’t right as I was feeling awful. I proceeded into the sea and found it a struggle to swim the first 500 metres with my shoulders feeling dead. Afterwards I started to feel fine and started to push the swim. I came out into transition and sprinted out onto the run; I then started to find I was struggling and my pace started to slow down. I saw a person collapse near me but the last part of the race was a bit of a blur. I remember the last 100m sprinting and taking a while to move away from the finish.

 

 

Overall I finished 28th; I am happy with my performance and the heat did affect me and therefore was not able to perform to my best. This has now given me a new experience and learning curve that I can use to build on next year at the Europeans and World Championships. It seems all the European Athletes suffered as the heat was awful, however I enjoyed the experience and hope to come back even stronger next year.

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On the evening of the race it was the parade of nations, which was a great experience  to be part of it.

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I have set new goals and targets and you can read this soon on my blog.

I am Team GB

I was asked a few weeks ago if I would kindly turn up to the Whitstable parkrun for their 309th run for the I AM TEAM GB day. This was a day nationally celebrated for the Olympians on 27th of August.

As it was a local event and only down the road, I was over the moon to be asked and was quite shy about it. So I turned up very early on the day, with my wife who was running the parkrun. Everyone was very friendly and chatting to me. The run director introduced me and said “This is what a real athlete looks like” I liked that however found it slightly embarrassing! This parkrun is special to me as it was where I started running my first 5k’s and won the Whitstable Surf N Turf recently, so it was nice to come and support them. I also used to train down there a lot when I lived nearby.

The Whitstable parkrun had record numbers of 259 runners. Well done to Jacky, the race organiser, for getting this started.

I had a lot of runners coming up to me after the run and families asking for photos with me, that was a nice touch. I really enjoyed the day and was very happy to be asked. Thank you.

I would always recommend a parkrun, because its very good training and you get to meet other people that share the same hobby as you. It was nice to see lots of Canterbury Harriers supporting the run, a few of them are below.

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You can read the full report from their run director here.

http://www.parkrun.org.uk/whitstable/news/