Porthkerry 5: multi-terrain running race

Mark took part in the Porthkerry 5 this morning, it's a 5 mile off road (multi-terrain) running race held in Porthkerry Park, near Barry.

It's a tough race, all off road and it has some tough, tough hills thrown in at several points in the race, just to spice things up a bit!

Mark used this race as a training race in the run up to his 'A' race of the season (Holland in July as part of the GB off-road triathlon team) and managed a very creditable 7th pace in a very large field of runners - well done Mark!

Mark provides one-to-one running, cycling and triathlon coaching and online training plans, so if you're in Cardiff, Penarth, Barry or Cowbridge and are contemplating getting a coach to guide you through your 2013 season contact Mark (Cardiff, Penarth & Barry) on 07947 010276 or visit the brand new WhittleFit website for more details on the running coaching services that Mark provides.

New WhittleFit website NOW live!

Our sister company, WhittleFit, has just launched their new website, please read their press release below and check out their website.

Welcome to the brand new WhittleFit website!

Our goal is to help guide you on your health and fitness journey. Whether your goal is to get fit, lose weight, stay fit, attempt a challenging endurance event or set a new personal best; WhittleFit are here to help you achieve your goals.

Whether you choose to work with our personal trainers and coaches in person or online, our tools, techniques and progressive training approaches are individually tailored to you, to make you faster, leaner, fitter and stronger in the most time efficient manner. Our methods provide you with the motivation and direction required to achieve the results you require.

WhittleFit specialises in:
Running Coaching
Triathlon Coaching
Cycling Coaching
Personal Training
Outdoor Training
Sports Massage

WhittleFit provide our coaching and training services in the south Wales area. We enjoy training in the natural environment of the Vale of Glamorgan with our outdoor coaching and training sessions, and when not outdoors we can be found at our exclusive personal training and Pilates studio in Penarth, on the outskirts of Cardiff.

If you live further afield or would prefer an online training solution, we offer interactive online coaching for triathlon, running and cycling events and downloadable standalone training plans for fitness, strength and fat loss, as well as triathlon, running and cycling.

Please keep popping back to check out the website, we’ll be updating the site all the time with news, articles, FREE resources and much more!

If you have questions regarding WhittleFit and what we can do for you, please do not hesitate to get in touch.

Running technique workshop - Cardiff

How would you like to run faster, with less effort? Well, with our Learn To Run workshop you’ll learn an effective run technique that allows you to run more efficiently, with no injuries and best of all, faster! With these new running skills you’ll enjoy a more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running.

Personal trainer John Bruno and running coach Mark Whittle have teamed up to present this amazing workshop. The workshop is primarily aimed at beginners and novices, so fitness levels aren’t important; the goal is to teach you the steps, principles and drills for you to become more successful at running.

The next Learn To Run workshop is:


Date: Sunday 19th May 9.30am - 12.30pm

Location: John Bruno Total Training studio, Glebe Street, Penarth
Cost: £40


So if you live in Cardiff, Penarth, Barry, Bridgend, Cowbridge or Llantwit Major and would like to learn how to run more efficiently, faster and with less injuries, register with John Bruno on 07976 769390 or Mark Whittle on 07947010276.

Great Learn To Run workshop today

This morning we presented another successful Learn To Run workshop in Penarth, on the outskirts of Cardiff. The goal with our workshop is to teach the runner the steps, principles and drills to enable them to become more successful at running.

Richie, a local runner from Cwmbran, really enjoyed the workshop and had this to say about it:

"As a new runner I was looking for tips on technique when I came across the Whittlefit ‘Learn to Run’ Workshop. I have been coached in other sport most of my life and in comparison found the workshop format easily digestible. Match this with the welcoming, friendly and informative style of the Whittlefit team and I would recommend the Whittlefit ‘Learn to Run’ workshop to any new runners. Since attending I have noticed improvements in both pace, and more importantly comfort, and will be keeping a keen eye out for any future Whittlefit events."

So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 10K, half marathon or full marathon and would like some help with your running technique or your running training plan, check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

Learn To Run workshop

Would you like to run faster, with less effort? Well, with the Learn To Run workshop you’ll learn an effective run technique that allows you to run more efficiently, with no injuries and best of all, faster! With these new running skills you’ll enjoy a more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running.

Personal trainer John Bruno and running coach Mark Whittle have teamed up to present this amazing workshop. The workshop is primarily aimed at beginners and novices, so fitness levels aren’t important; the goal is to teach you the steps, principles and drills for you to become more successful at running.

The next Learn To Run workshop is:


Date: Sunday 20th January 9.30am - 12.30pm

Location: John Bruno Total Training studio, Glebe Street, Penarth
Cost: £40


So if you live in Cardiff, Penarth, Barry, Bridgend, Cowbridge or Llantwit Major and would like to learn how to run more efficiently, faster and with less injuries, register with John Bruno on 07976 769390 or Mark Whittle on 07947010276.

Running Coaching Testimonial - Chicago Marathon Runner

Received this great running testimonial from one of our runners the other day, he just recently completed the Chicago marathon in a new PB time.

"Mark's training plan really pushed me and helped me achieve a personal best in the Chicago Marathon of 3:31. I'll be training with Mark for upcoming London marathon. Mark is a great trainer and a top bloke!"

Darren has had an amazing year, he set new PB’s for the 5K and the half marathon during his training for the marathon, and I’m positive he will continue to excel as his training continues after securing a coveted place at the London marathon in 2013.

So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 10K, half marathon or full marathon and would like some help with your running training plan, check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

Learn To Run workshop

Would you like to run faster, with less effort? Well, with the Learn To Run workshop you’ll learn an effective run technique that allows you to run more efficiently, with no injuries and best of all, faster! With these new running skills you’ll enjoy a more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running.

Personal trainer John Bruno and running coach Mark Whittle have teamed up to present this amazing workshop. The workshop is primarily aimed at beginners and novices, so fitness levels aren’t important; the goal is to teach you the steps, principles and drills for you to become more successful at running.

The next Learn To Run workshop is:


Date: Sunday 4th November 9.30am - 12.30pm

Location: John Bruno Total Training studio, Glebe Street, Penarth
Cost: £40


So if you live in Cardiff, Penarth, Barry, Bridgend, Cowbridge or Llantwit Major and would like to learn how to run more efficiently, faster and with less injuries, register with John Bruno on 07976 769390 or Mark Whittle on 07947010276.

More PB's at the Cardiff half marathon!

Yes, we managed to get more running PB's at the Cardiff half marathon on the weekend!

 Two of our runners are in training for the Snowdon marathon in 2 weeks time (yes, running up the largest mountain in Wales!), so went into the Cardiff half marathon with some fatigue as this wasn't their most important race. Even though we didn't get the ladies to really taper (to freshen up for the race), I always thought they would both set new record times as their training has been going really well (well, one or two minor distractions, but overall, they've both had excellent training sessions recently).

To cut a long story short, Victoria took her half marathon time down from 1hr43 to 1hr38 and Angharad took 2 minutes off her PB to come home in a time of 1hr49!

Very well done ladies, very impressive running, it bodes really well for Snowdon in a few weeks time!!!

Cardiff half marathon 2012

Cardiff staged the Cardiff half marathon on a new course this year, with 18,000 people taking in the sights of Cardiff city centre, Penarth Marina, Cardiff Bay, Roath Park Lake and the impressive Civic Centre.

This year was a very different year for me, as I was there in a coaching capacity instead of running in the event! I had 4 athletes and a couple of sports massage clients running (I call all my running clients athletes, much to their amusement!) and to be honest, I’m not sure if I was more nervous when I was running in the event or there coaching!

My job this year was to cycle from point to point on the run course during the race trying to spot my runners amongst 18,000 and cheer them on, it wasn’t an easy task!

I'm happy to say that all the people running had an amazing day, with the majority of my runners setting new personal best times for the half marathon. A great day was had by all.

Congratulations must go the organisers of the Cardiff half marathon, they did a wonderful job in producing a great event with an excellent new course. I'm sure to be running this event next year, perhaps you'll be taking part too!

Running strides, what's that all about?

The term “strides” often comes up in running training plans and I use strides within my own training plans too, however, occasionally runners aren’t exactly sure what they are, when to use them and why.

Well, the term “strides” refers to a faster piece of running, often before a race or a planned faster paced training session. The strides are relaxed, easy sprints, at approximately 70 to 80% of your all out max effort for anywhere between 40 and 100m. In fact, the actual speed or distance is not that important, the goal is to run in a smooth controlled manner, with good form.

The purpose of strides before a race or a faster paced training session is to get the body used to what is about to happen to it (i.e. run fast!) and to encourage the athlete to run with a smooth economical style; this is significantly more beneficial than warming up in a slow, steady manner, which only encourages a runner to run slow and steady.

Strides should be smooth and quick, your head should be held high and not looking directly at the ground, you should feel no excessive tension in your neck and shoulders, your feet should feel light and fast as they quickly contact the ground. This fluency of motion should transfer seamlessly across to your “normal” running style, which will enhance your running economy and speed.

Elite runners often use strides in their daily workouts. Some athletes will incorporate them into an easy session, perhaps running a mile or two easy, then include 5 or 6 strides, then return home for another easy mile or two; or add in a few strides at the beginning or end of a normal planned session just to reemphasise a little bit of speed and good running form.

Adding some strides into your running training sessions can have some real benefits and for little extra effort, give them a try, I don't think you'll be disappointed! 

FREE 5K Beginner Training Plan

Have you ever wanted to start running training but weren't sure where to start? Or perhaps you thought you're too unfit to attempt a 5K run? Well, you're not alone, lots of people are dying to get off the couch and start running, they just don't know where to start. Hence we've produced the FREE WhittleFit 5K beginner training plan.

The 5K Beginner training plan is designed to take a novice from a total non-runner to be able to complete a 5K run (or race if you feel that way inclined) in about 10 weeks. It tells you what clothing you might need to start your running journey, what nutritional tips you might want to consider to aid your health and wellness and takes you step-by-step through 10 weeks of structured training with the aim of increasing your running fitness to allow you to complete a 5K run. This really is aimed at the total beginner, so don't be put off by the idea of running 5K, the plan will guide you in the right direction.

If you'd like a copy of your FREE 5K beginner training plan, or one for a friend or family member, drop Mark an email at info@WhittleFit.com.

Yasso 800's: the good, the bad & the ugly!

If you’ve ever done a marathon or been involved in distance running for a number of years you’ve probably heard of Yasso 800’s. If not, here’s a quick synopsis. Bart Yasso, the Chief Running Officer of Runner’s World magazine, “invented” the Yasso 800’s where he suggests that if you can run 10 x 800m in the roughly the same time (in minutes and seconds) as your goal for the marathon (in hours and minutes) AND you have trained correctly for the marathon, you should be able to achieve your goal time. So, if you want to run a 3-hour marathon, you run 10 x 800 in 3 minutes. A 4-hour marathon would equate to running the 800’s in 4 minutes and so forth. The rest or recovery period should be equal to the interval you just ran, so if you ran your 800m in 3 minutes, your recovery period will be 3 minutes.

Sounds good, right? Well, yes and no.

The good:
One of the main advantages of following a Yasso 800 plan is that it is easy to remember and easy to implement. There’s not much planning involved, if you want to run a 3hr30 marathon, go to the track and run 10 x 800m with each 800m being completed in 3min30, easy! And with the Yasso 800’s you don’t need a coach to tell you specific paces or split times or reps, just go out and do 10 x 800m at your goal pace (building up from 4 or 5 x 800’s to 10 over a period of a number of weeks). In essence, this is a great-uncomplicated go-to session when you just want to get a decent session done without putting too much thought into it.

The bad:
For all the good points, there are several negatives about the Yasso 800’s. Intervals are designed to stress the Vo2max system and are traditionally best done somewhere between 3 and 5 minutes at a pace that is between your 3km and 5km pace, the Yasso 800’s are definitely not that! Essentially the 800’s are a set of slow-ish intervals that are slightly too short (perhaps 1200m and 1600m intervals are more relevant) and slightly too slow to really stress your Vo2max system.

Yasso also recommends building up to 10 repetitions of the 800’s from 4 and building week on week. Indeed it is good to build up steadily, but unless you are a complete novice to faster paced running I wouldn’t recommend wasting your time building up over many weeks your Yasso 800’s. If you only do one session a week of faster paced running, like many people do, you want to make sure you’re getting the best bang for your buck and I’m afraid the Yasso 800’s are simply not that (for the reasons stated above). You could easily spend 6 or 7 weeks building up to the magic 10 repetitions, but this period of time could be spent far more wisely doing other more marathon specific sessions.

The ugly:
Yasso recommended this protocol as a good predictor of your finish time, so if you can run 10 x 800 in 3 minutes and have trained correctly for the rigours of a marathon, then a 3-hour marathon should be achievable. Yasso suggests that you can determine your performance potential at an endurance/stamina-based event (the marathon) by successfully completing a faster paced workout. This doesn’t sit well with me and most running experts agree that Yasso’s prediction is out by anywhere from 5 minutes to 25 minutes. Which means that if you actually run at the pace that the Yasso protocol “predicts” you could go through the half way mark of the marathon much quicker than you should be (or are capable of), which will almost certainly lead to a painful, slow second half of the marathon.


To surmise, the Yasso 800 protocol is a decent go-to track session if you don’t have a coach to tell you what training you should be doing, or if you simply want to turn your brain off and get a track workout in. But it’s not the be-all and end-all, I certainly wouldn’t use it to predict a marathon finish time and I can think of many more effective training sessions that would prepare the athlete for the demands of such a long endurance event such as the marathon.

Enjoy your training!

Hydration tips for runners

We’ve all heard at some point or other about the importance of hydration, in particular with regards to running and running performance. But what does it really mean? Our bodies are made up of approximately 70% water and to keep our bodies performing at an optimum level we need to keep those hydration levels relatively constant. As we exercise we sweat, which means a loss of water, salts and sugars; as these levels decrease our bodies become less efficient. Hence, it makes sense that the greater the deficiency, the more inefficient the body becomes.

So how much should we drink and when? Previous thoughts included drinking at regular intervals whether you were thirsty or not, with the intention of trying to get “ahead of your thirst” (i.e. drink before you are thirsty). The experts thought that by the time you were thirsty, it was too late, you were already slightly dehydrated and this would affect your performance.

However, studies out of South Africa by the well renowned Dr Tim Noakes suggest that this slight dehydration has no effect on your performance. Studies show that drinking during exercise only when you are thirsty has no detrimental effect on performance or health. In fact, studies show that drinking at a high rate (to try to get ahead of your thirst) has no advantages at all and has been seen to negatively affect some athletes by causing severe stomach distress by drinking too much.

Noakes would be the first to admit that drinking to thirst is not a perfect indicator of your hydration status, but it does seem to be a good indicator of optimal drinking rate and the limited dehydration that may occur from drinking to thirst will have no negative effects on your performance.

I think the bottom line is, like many aspects of running and running training, to try these things out in training. The old adage of “practise makes perfect” is key here. Everyone is different; therefore it is worthwhile trying different hydration strategies during your running training and see what works best for you. Good luck and enjoy your running journey! 

Swansea Bay 10K

On Sunday Mark took part in the Swansea Bay 10K. It's a fairly local race and is well renowned for its deep field and fast times. Well, the field was certainly deep and some fast runners turned up but perhaps didn't quite go as fast as they would have liked due to the atrocious weather conditions. Here's Mark's short race report:

I was coming into this race off limited training due to various running injuries, but the latest one was a badly sprained ankle, so I knew my time at this race wasn't going to set the world on fire. With that and the driving wind and rain, I knew I was in for a tough day.

The way the wind was blowing was effecting slightly behind you on the way out (for about 5K) and then in your face for the return leg. I felt pretty good for the first 5K, but once we turned for the return home, it was simply no fun at all! I was working really hard into the wind and could tell I was slowing down from the pace being shown on my GPS watch, but everyone was in the same boat and I was now passing loads of people. It seemed that so many people had misjudged the first half of the race and were now paying the price.

I came home in a time of 38:15 which I am fairly content with considering the conditions and my reduced training. If the wind hadn't been so strong I am pretty sure I would have been knocking on the door of a new PB.

The winner was a Kenyan who came him win a time of 28:30, although I'm pretty sure he would have gone sub 28 minutes on a perfect day!

Anyway, back to training now, I've got a 10 mile road race in a few weeks time where I'd like to go quite well, lets hope the hernia holds off and the ankle stays strong! Train smart all!

3 running quick fixes to reinvigorate your training

If you need to reinvigorate your running training and give your running a boost, try these 3 quick fixes to make an instant difference! 

To break out of a running rut you need to change up your training and add in some different types of running. If you always run long and slow, you’ll become very proficient at running long and slow; which means when you try to run faster your body is simply not used to it, which results in fatigue and potential injury. Here are my 3 quick fixes to turn around your running fortunes:

Interval training:
Ditch some of your long slow runs for faster interval sessions. These interval sessions involve adding in some faster efforts into your longer slower paced runs, 30 to 60 seconds works really well. Some studies have shown that runners can improve their speed by up to 7 percent by cutting their running distance in half and adding in 50 to 100m faster efforts into their running program.

Progression runs:
A progression run, or a build run, starts off at a slower pace and then continually picks up the speed of the run until you finish your chosen route. So you may run 10 minutes really easy, then 10 minutes easy, then 10 minutes steady, then 10 minutes hard, etc, etc. This is a really good way of adding in some faster running without absolutely killing yourself in the process!

Increased flexibility:
Stretching and increasing your flexibility helps with injury prevention and recovery, thus allowing you to train more consistently, and as we all know, consistency is king when trying to improve at anything.

So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 5K, 10K, half marathon, full marathon or if you simply want to get fitter and faster, Mark can devise a bespoke running training plan for you. Check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

Another PB for one of our running clients

One of our running clients, Angharad, set a new personal best time today at the Great North Run half marathon in Newcastle!

Angharad has been training with Mark for about 4 months now with a view to run the Snowdon marathon in October. Mark sets out a detailed weekly running schedule for Angharad which is tailored especially for Anhgarad's busy lifestyle, taking into account all the stresses and commitments of our daily lives (including life, family & work).

Angharad has seen some massive progress in the last few months and I'm sure she'll run really well when she takes on the Cardiff half marathon in a few weeks in preparation for the Snowdon marathon a few weeks later. Watch this space to hear how Angharad gets on.

So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 5K, 10K, half marathon or full marathon and would like some help with your running training plan, check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

Want to run faster? Running coaching is the key!

Our running coaching service is aimed at people of all abilities. Your goal might be to get fit, stay fit, attempt a challenging endurance event or set a new personal best time; we’re here to help you achieve your goals! Our running coach, Mark Whittle, has trained countless people, from housewives simply wanting to get fit to nationally ranked athletes.

Whether you choose to work with Mark in person or simply online, he can definitely help you to achieve your running goals. His structured, progressive approach will provide you with the motivation and accountability required to achieve the results you desire.

Mark believes the key to quality coaching is the appreciation that everyone is an individual and “one size does not fit all”. You must balance your training and goals with your lifestyle and commitments. And let's face it; you won’t get that from a generic training plan.

Mark’s philosophy is that coaching is an educational process. High quality coaching/education allows the runner to understand the process and why they are training in a certain way, rather than simply “training”. This holistic approach is proven to provide the runner with a greater likelihood of improvement and achieving their goals.

 


Mark is a qualified British Triathlon Federation coach, a Newton Natural Running Form coach (one of only 12 in the UK) and has over 22 years experience in competitive sport within the military, which includes multiple Ironman triathlon races and representing Great Britain at the European Age Group Triathlon Championships.

Services available: 

Online bespoke training plan:

The online training plan is structured to include and integrate all the stresses and commitments of our hectic daily lives (including life, family, work & financial), with the goal of achieving a balanced life, thus leading to consistency in training, which in turn leads to significant improvements in performance.

Mark writes a fortnightly plan that is totally bespoke to the individual (most coaches provide 4 week plans as it’s VERY time consuming to update a plan every week). There is nothing copied and pasted from the internet, it is totally individual to that person, their goals, fitness level, work/family/social life, etc. Our view is that there is no point in piling on loads of training sessions on top on of our hectic daily lives, it has to be integrated into our life, this is the key to our highly successful training plans.

The service includes an initial consultation, goal setting and season planning, an individual training plan structured to fit around your life, unlimited adjustments and updates to the training plan and unlimited email and text contact and advice.

Price: £50 a month (based a 3 month minimum commitment)

One-to-one running coaching:

Mark offers one-to-one running coaching in the Cardiff area. This predominantly covers running technique but also includes pace control, breathing, understanding of training methodologies and correct warm up and cool down protocols.

The one-to-one running coaching session teaches the runner an efficient and effective run technique. This technique allows you to run more economically, with fewer injuries and best of all, faster! With these new running skills you’ll enjoy a more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running.

Price: £35 per session

Combination of online training plan and one-to-one coaching:

A bespoke combination of online training and one-to-one running coaching sessions can be arranged to suit the runner’s needs. 

Price: depends on combination of coaching required

So if you're a runner or want-to-be runner and are seriously looking to improve your running and general fitness, lose weight, look and feel great, and get faster, then check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276. 

Sports massage in Cardiff, Penarth and Cowbridge

With many sporting events coming up (Ironman Wales, Cardiff Half Marathon, Cardiff 10K, Swansea 10K, etc) more and more of us are getting out there and doing some serious fitness training. This occasionally brings along aches and pains, but have no fear, Mark and Delme are here to help and support you through this process and get you back fighting fit!

Sports massage is designed to assist in correcting problems and imbalances in soft tissue that are caused from repetitive and strenuous physical activity and trauma. The application of sports massage, prior to and after exercise, may enhance performance, aid recovery and prevent injury.

So if you're in the Vale of Glamorgan, Cardiff, Barry, Penarth, Cowbridge or Bridgend and need some sports massage, check us out at Vale Sports Therapy.

Running PB for one of our clients

One of our local runners, Victoria, managed to claim an amazing PB (personal best) at the Cardiff ParkRun (5K) this morning! She had a great run, particularly as she's in the middle of marathon training so is not really doing too much speed work at the moment.

Victoria gave us a great testimonial a few weeks back (thank you!), but the improvement we've been seeing is purely down to her hard work and her consistency in training. I'm positive she's going to achieve all her goals this year!

So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 5K, 10K, half marathon or full marathon and would like some help with your running training plan, check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

Cardiff half marathon training plan

The Cardiff half marathon is only 6 weeks away, how is your running training going? Your training should be starting to build towards a peak very soon, with your longer runs starting to increase to build your race specific endurance. But what else should you be doing? How many times a week should you be running? How fast should you be running?

This and all other questions can be answered by our running coach, Mark Whittle. Mark is able to design a bespoke half marathon training plan, one that is designed specifically for you, nothing just copied from the internet! Mark will look at your previous running experience, your current fitness level, the amount of time you have to train and also take into account all the stresses and commitments of your daily life (family, work, social, etc).

So if you're doing the Cardiff half marathon and need someone to take the stress out of planning your training schedule, give Mark a call on 07947010276 or check out the website at Vale Sports Therapy.