JJB Running Talk and Tips

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Top reasons why you should start running today

Running is one of the best forms of exercise, not only for getting fit but for weight control too. A 30-minute run, three to four times a week, trims your waistline, strengthens the cardiovascular system, improves muscle tone and definition, and installs a positive mental attitude. Running can also be a great social activity. Here running specialists realbuzz.com give you their top tips on why you should start running today.

  • Running is the quickest way to cardiovascular fitness. You get fitter faster by running regularly.
  • Running is one of the cheapest forms of exercising. You only need a pair of trainers and shorts and a running top, which you can find just over the page!
  • Running is easy to learn.
  • Running makes you feel good - not only physically, but mentally as well.
  • Running is excellent for reducing stress levels. There is nothing better than a run to clear your head and concentrate the mind. Many great ideas have been formulated on training runs.
  • Running is one of the most flexible methods of training around. Wherever you are in the world, it is nearly always possible to get out for a run. You can jog, steady run or sprint depending on how you feel that particular day.
  • Running is good for your heart. It not only strengthens the heart but also reduces the actual resting heart rate.
  • Running helps you to lose weight and tone muscles. The more your train and run, the more weight you will lose. Also by toning up, you are getting rid of the excess fat and converting it to muscle.
  • It is good for your sex life! By being more physically active you increase your sex drive.
  • When run training, you can get away with eating chocolate and legitimately say it is part of your training programme.
  • Running is a great safety aid. Being able to run away from people puts you in a much better position if you are chased.
  • You can use running to change other people's lives. Run for a charity and raise money to help the needy or less able.
  • Running with friends gives you time to catch up on gossip and get fit at the same time.
  • Running is a challenge that can be motivational and bring great personal satisfaction.
  • Running improves your concentration as you are forced to concentrate more when running. This in turn improves your concentration when you have to focus in other areas of life.
  • You nearly always work better after a run because you are still on a runner's high and feel ready for anything.
  • Running is a great way to meet people, especially if you join a club or enter a race.
  • There are no monthly subscriptions with running. You just put your trainers on and go for a run, free as a bird.
  • Endurance built-up through running can be transferred to other sports.
  • If you drink alcohol you can just run a little bit further the next day to work off the extra calories.

    For more information and advice on running and running training, check out realbuzz.com

Top 10 reasons to run for a charity

The rewards of running a race for charity

Opting to run a race for a charity is a fantastically rewarding experience. Even with the weeks of gruelling training that lie ahead, you are guaranteed to get a lot more out of your run training and race than you put in. Not only will the sense of achievement at training for and completing your race be amazing, but the fact that your running efforts will help a worthy cause too is a truly unique feeling. Here are our top 10 reasons why you should run a race with a charity.

Your running can save a charity money

Charities with guaranteed places in races have costs associated with buying those places from the race event that you are entering. But if you are lucky enough to have secured your own place through the race’s ballot, opting to use your place to run for a charity means that the charity will not incur the costs of that place. What you raise will be largely profit, with only a certain number of things – for example the general admin costs – having to be covered by the charity.

It provides you with a purpose for your running

Running just for running’s sake may not be enough reason for some people to take on a race. You may look at the challenge and think: “What’s the purpose of actually doing it other than just getting to the finish line?”. But raising valuable funds can be your very reason for doing it – although you’ll definitely derive some self-satisfaction from completing the race itself, too.

Motivation for running

When the dark nights have set in and the prospect of training in the cold and wet doesn’t quite seem appealing, you might be tempted to give it a miss or even consider pulling out of your race. However, if a charity is relying on you, you won’t want to let them down, so there will be an element of compulsion to make you continue with your training – which may even give you that extra motivation to complete the distance on the big day.

Personal charity running goal

There may be a personal reason for you wanting to run for a charity – for example if you, a family member, or friend has been affected by a particular disease or illness. Running for a charity may help you feel like you’re doing your bit for the cause that is closest to your heart. It’s often the case that people are motivated by the memory of a loved one – and you might even be able to encourage one of your friends to run for the same charity.

Support network during your running training

Charities offer tremendous support and back-up to ensure that you get to the start line in the first place. They provide great support pre-race – often offering training plans – so that you are well prepared for the big day. And it’s likely that they’ll help you with your other arrangements as well, such as getting to the race and finding accommodation if you decide to stay a night or two pre- or post-race. 
The rewards of running a race for charity

Be with fellow runners

If you run for a charity then there’ll be plenty of you in the same boat, so you’ll never be without someone to turn to on race day should you be nervous, unsure or start to flag. Most charity runners will be distinctive because of their clearly marked running tops, so you’ll certainly be in no doubt who they are backing with their run. There is always a real sense of camaraderie amongst charity runners on race day – and there will certainly be some people from the charity on the sidelines willing you on.

Good running support on race day

You’ll have one less worry on your race day, as charities usually take much of the hassle out of your race event by ensuring you know everything you need to ensure your race day runs smoothly. And when you start to struggle, you can guarantee there’ll be gangs of cheerleaders from your charity lining the route to ensure that you get to the finish line.  

Gift aid benefits

If you make the decision to help out a charity by raising funds, UK taxpayers can also benefit the charities even further by adding their address to your sponsor form or online page. If this information is given then the charity will receive an extra 28%, which can make a real difference to their work.
Helps raise awareness of the charity through running

High profile race events such as marathons are great opportunities for a charity to raise awareness of their cause. Scores of runners decked out in their running vests on race day can help bring the charity to public consciousness – and you as an individual will be just one of those runners. During the course of your own fundraising you‘ll also be highlighting the charity and its efforts to all of your friends, family and those kind individuals that back you.

Gets you fit through running

If you are just starting out in running, training for a race can be a huge challenge – particularly if it’s a longer race such as a marathon – but, provided you do it properly, you will be fitter than you’ve probably been in some time, if not in the whole of your life. So in some respects, by running for a charity, you get something back in return – a fitter, healthier and more active you. It’s a good reason as any to get off the couch once and for all...

For more advice please visit www.realbuzz.com

Preparing for your first running race

What to expect from your first major run

You have been training hard at running for several months and finally feel ready to enter your first road race. You might have no idea of what to expect, but by following a few basic running guidelines you will have a successful first race experience, after choosing the right run for you and signing up early...
Choose the right running race

It is important to choose a distance you can handle and enjoy for your first race. If you have only been training a few months, save the marathon for later and find a shorter race for your debut. A common distance is the 5k, or just over three miles. The distance is challenging, but short enough for you to easily complete the race after a couple of months of training.

Sign up for the race early

You can find race applications at local running stores, online, and at health and fitness clubs, or you can often request an application from the race organisers. It is a good idea to get your application in as soon as possible. This is not absolutely necessary, but by signing up early, you are making a commitment to yourself to run the race. Also, often the price rises significantly for race day registration.

The night before the run

The night before the run can be as important as the day of the race. This is the time to get all of your running gear ready and make sure that you are properly fuelled for the task that lies ahead.

Pre-race meal

Eat food that will agree with your stomach. It is a good idea to experiment with foods during your training. If something doesn’t agree with you (and you will know it) then definitely don’t eat it before the race. In other words, this is not the night to try the new Cajun restaurant that just opened in town.

Don’t worry about carbo-loading unless you will be racing at a high intensity for 90 minutes or more. The amount and what you eat is totally up to you, but it is probably better to eat light. Don’t forget to drink plenty of fluids. You should try to drink around 200ml every hour you are awake leading up to your race to avoid dehydration.

Race equipment check

Lay out the clothes and shoes you plan to wear the night before. It would also be a good idea to pack a race day bag. Include an extra change of clothes, towel, water bottle, light snack, registration money (just in case your entry didn’t get there) and clothing for unpredictable weather.

Race day itself

Don’t try and squeeze a few extra hours of sleep in before the race. Your body will function much better at the starting line if you have been up and moving for two to three hours. As soon as you get up, eat a light breakfast and drink plenty of fluids. Stay away from fried foods; bagels or toast with jam are usually a safe bet.

Arrive for the run early

Arrive at least an hour before the start of the race. Allow for traffic and queues at the registration tables and restrooms (which you will want to visit before the gun goes off). If you have already registered, simply find the early registration table and get your race number, which you will pin on the front of your race shirt or singlet. If you have not pre-registered, find a registration table and sign up for the race that you plan on running - it’s that simple.

Warm up for the run

You will be nervous, but you still need to warm up. This will get you ready for the race and relieve some of your pre-race anxiety. Make sure you get plenty of jogging (at least 10 minutes) and stretching in.

The start of the race

At the starting line, position yourself in the middle or back of the line. Stay out of the front row; it is usually reserved for the most experienced runners. You don’t want to get caught up in their race plan; remember your goal is to finish the race. Keep the pace easy the first few minutes. If you go out too hard you will be miserable for the majority of the race and may have difficulty finishing. Once you are into the race, settle in at a pace that feels comfortable to you and enjoy the scenery.

Congratulations and good luck!

You are ready for a long and successful run racing career!

If you're looking to get started in running, why not check out www.realbuzz.com

Top 10 reasons to run for a charity

The rewards of running a race for charity

Opting to run a race for a charity is a fantastically rewarding experience. Even with the weeks of gruelling training that lie ahead, you are guaranteed to get a lot more out of your run training and race than you put in. Not only will the sense of achievement at training for and completing your race be amazing, but the fact that your running efforts will help a worthy cause too is a truly unique feeling. Here are our top 10 reasons why you should run a race with a charity.

Your running can save a charity money

Charities with guaranteed places in races have costs associated with buying those places from the race event that you are entering. But if you are lucky enough to have secured your own place through the race’s ballot, opting to use your place to run for a charity means that the charity will not incur the costs of that place. What you raise will be largely profit, with only a certain number of things – for example the general admin costs – having to be covered by the charity.

It provides you with a purpose for your running

Running just for running’s sake may not be enough reason for some people to take on a race. You may look at the challenge and think: “What’s the purpose of actually doing it other than just getting to the finish line?”. But raising valuable funds can be your very reason for doing it – although you’ll definitely derive some self-satisfaction from completing the race itself, too.

Motivation for running

When the dark nights have set in and the prospect of training in the cold and wet doesn’t quite seem appealing, you might be tempted to give it a miss or even consider pulling out of your race. However, if a charity is relying on you, you won’t want to let them down, so there will be an element of compulsion to make you continue with your training – which may even give you that extra motivation to complete the distance on the big day.

Personal charity running goal

There may be a personal reason for you wanting to run for a charity – for example if you, a family member, or friend has been affected by a particular disease or illness. Running for a charity may help you feel like you’re doing your bit for the cause that is closest to your heart. It’s often the case that people are motivated by the memory of a loved one – and you might even be able to encourage one of your friends to run for the same charity.

Support network during your running training

Charities offer tremendous support and back-up to ensure that you get to the start line in the first place. They provide great support pre-race – often offering training plans – so that you are well prepared for the big day. And it’s likely that they’ll help you with your other arrangements as well, such as getting to the race and finding accommodation if you decide to stay a night or two pre- or post-race. 
The rewards of running a race for charity

Be with fellow runners

If you run for a charity then there’ll be plenty of you in the same boat, so you’ll never be without someone to turn to on race day should you be nervous, unsure or start to flag. Most charity runners will be distinctive because of their clearly marked running tops, so you’ll certainly be in no doubt who they are backing with their run. There is always a real sense of camaraderie amongst charity runners on race day – and there will certainly be some people from the charity on the sidelines willing you on.

Good running support on race day

You’ll have one less worry on your race day, as charities usually take much of the hassle out of your race event by ensuring you know everything you need to ensure your race day runs smoothly. And when you start to struggle, you can guarantee there’ll be gangs of cheerleaders from your charity lining the route to ensure that you get to the finish line.  

Gift aid benefits

If you make the decision to help out a charity by raising funds, UK taxpayers can also benefit the charities even further by adding their address to your sponsor form or online page. If this information is given then the charity will receive an extra 28%, which can make a real difference to their work.

Helps raise awareness of the charity through running

High profile race events such as marathons are great opportunities for a charity to raise awareness of their cause. Scores of runners decked out in their running vests on race day can help bring the charity to public consciousness – and you as an individual will be just one of those runners. During the course of your own fundraising you‘ll also be highlighting the charity and its efforts to all of your friends, family and those kind individuals that back you.

Gets you fit through running

If you are just starting out in running, training for a race can be a huge challenge – particularly if it’s a longer race such as a marathon – but, provided you do it properly, you will be fitter than you’ve probably been in some time, if not in the whole of your life. So in some respects, by running for a charity, you get something back in return – a fitter, healthier and more active you. It’s a good reason as any to get off the couch once and for all...

For more advice please visit www.realbuzz.com

The right clothing for runners

Correct running equipment for training

It’s always important to have the correct running equipment to train safely and correctly. Running is a simple sport and, luckily, requires very little specialist kit. The most technical and most important purchase will be your running shoes. Running shoes have evolved over the past ten years into sophisticated pieces of technology which each manufacturer has their own version of. Here's the realbuzz guide on what running kit to buy before you start your training plan.

Running socks

After shoes, you needsome running socks to train in. It is wise to invest in a proper pair of running socks that have been designed to wick away moisture and sweat from the foot so you don’t slip and suffer so many blisters when running. Look for more padding in certain areas to aid the shoes in cushioning. Some of the latest socks are designed to be left and right specific. As with most things nowadays, you get what you pay for and a £1 pair of socks won’t give you as much comfort as an £8 pair.

Running shorts and tights

Running shorts should be comfortable, lightweight and have the ability to wick away sweat when you train. Most running shorts now come with a pant liner so you don’t have to wear anything else with them. Try them on first, as some of the inners can be a little restrictive if you don’t get the right size. Most shorts come with elastic waist bands, but it is worth paying a little extra to get a drawstring as well, so you can tie the shorts to your specification rather than rely on the elastic to hold them up.

Elastic-only shorts often move down a little, especially in wet conditions. Your shorts shouldn’t be so tight that they cut off circulation round your waist but not so loose that they flap around all the time either. Check the slit up the side, often this is quite large to allow for a greater ventilation but make sure you are happy with how much leg it shows when you run.

When the weather gets cold it is advisable to wear tights to keep your legs warmer and thus reduce the chance of injury. Fabric technology has exploded recently with the aid of new synthetic materials and NASA technology. Running tights can be custom fit to hug the legs more efficiently and stop the wind and rain penetrating to the leg itself. This helps to reduce injuries from cold muscles and also means that you can enjoy running when the weather is a not ideal. Only die-hard older runners now wear loose fitting cotton tights.

Fashionable and technologically knowledgeable runners are choosing high tech garments that help them in their running. Tights should be snug fitting and comfortable. It is important to try them on before you buy because many manufacturers have different cuts to suit different styles of runner. Generally the more expensive the tight, then the more comfortable they will be, and the better at keeping you cool in summer and warm in winter.

Running t-shirts

Short and long sleeve t-shirts have also benefited from technological advances. The mid to top range t-shirts all wick away sweat to keep you cooler and allow a greater air circulation through the fabric. They feel very light-weight but have the properties to keep you warm or cool depending on when and how you wear them. Running t-shirts should be reasonably tight but not figure-hugging and likewise they shouldn’t flap around when you run in them. It is a fine balance between well fitted and slightly baggy you should aim for. With long sleeve t-shirts, you should aim to get ones with cuffed sleeves so they stay down around your wrists.If there are no cuffs, then the sleeves often ride up your arms when you run, and this can be both annoying and cold.

Running gloves

Gloves should be lightweight and comfortable. Only in extreme weather will you need to wear thick running gloves and more often than not you will heat up enough to be okay in the normal thin type. Woollen gloves are the norm because they are cheap but they don’t offer the same waterproof and wind stopper capabilities of the new high tech fabrics. Woolen gloves will be fine for most runners but if you are venturing out into cold or wet climates, it is worth investing in a high tech pair. Running with cold hands can ruin the experience for you, so choose carefully when you buy, especially in winter.

Running hats

Hats are similar to gloves in that woolen ones are the norm because they are easy to get hold of and cheap. The more high tech versions, such as fleece, offer wind stopping capabilities and some are waterproof as well. Caps have become more fashionable recently and are favoured by younger runners. Caps offer greater protection from the rain, snow and sun but often they can get blown off in windy conditions, and they don’t offer the same warmth capabilities as woolen or high-tech fabrics. In addition, they are better for runners who wear glasses because they help the glasses from getting rain or snow on.

Running tops

When the weather gets really cold or wet it is advisable to run in a gillet or a long sleeve waterproof top. These offer excellent wind-stopping and rain-resistance capabilities and can keep you warm and dry throughout any run. These types of tops are multi-purpose because they can be used casually as well and the ones at the top end are very high tech and guaranteed waterproof and windproof. Cheaper versions will be fine for most running conditions but they will sacrifice certain aspects like being 100% waterproof or windproof.

Being prepared for cooler conditions enables you to stay warm, dry and enjoy the run more. In warmer climates the new fabrics and technologies enable you to train harder by staying cooler and wicking away sweat and moisture from the body. Both of these mean you can’t blame the weather for not training anymore and you can get and stay fitter all year round now in comfort and style.
For more information visit www.realbuzz.com

JJB Sports Running Department