Running alone or in a group

Running alone or running in a group? It's not something I worry about too much but I wanted to take the opportunity to share what I feel are the benefits of both. 

The solo runner (me!)
Since I started running in 2014 I've predominantly run alone due to the flexibility that it brings. Family life and a busy job mean that set training opportunities are not a possibility so running alone became a natural response.
Running alone gives me the freedom to get out whenever an opportunity presents itself and also gives me the thinking space I need. You will often read that both of these are common factors for many runners who train alone. I also believe that an additional benefit of training alone is the flexibility of exploring new routes. I might have a set route in my head but could act on instinct and change things mid-run. This has helped me build up a large bank of routes in my local area which cover a variety of distances.
Whilst sticking to solo running, I'm fully aware of the negative aspects, however, I keep these at the forefront of my thoughts so they help spur me on. For example, not pushing hard enough in training: My response to this is to keep a close eye on heart rate. My heart rate monitor clearly tells me if I'm working in the right heart rate zone. If it's been a tough day at the office I have occasionally taken it easy during a run, however it is easy to glance down at my watch to see how hard the ticker is working. Usually this helps me react and lift things but there have also been times when I haven't been able to do this but I don't get too disheartened. It's just the impact of a busy day.
More info on heart rate zones (The link will take you to the detail on this if you require it.)
I also maximise my running opportunities: What I mean by this is that each run has a purpose. I never just go for a run. I might be out on a long run with the main aim of building aerobic capacity with a fast finish or it might be a Fartlek session working on speed sections. I find that having a purpose to each session keeps me working hard whilst helping me progress as a runner.
More info on Fartlek training

Running in groups

Park run time

The closest I get to running in a group is when I enter a race or take part in the local Park run. I'm sure many of you have a Park run nearby or know what they offer. If you haven't heard of it I recommend visiting http://www.parkrun.com/about/. Each Saturday at 9am, the Parkrun takes place at various venues across the country. Once you've registered (for free) and printed your barcode you are ready to go. 

For most of us, running is about bettering yourself and not beating other runners. Park run harnesses this approach and gives you a timed event to enable you to see how your 5km PB is going. It isn't a race, but having other runners around you definitely spurs you on to push harder. There are a whole range of running abilities on display with the vast majority of runners embracing the event by fully supporting others. 

Some runners aren't too worried about the time and take part to enjoy the experience. For me, I often use the event as a speed session or to see how my 5km time is progressing. At our local Park run they sometimes hold pacers week which I find particularly beneficial to hitting a personal best. 

Staying ahead of a pacer guy in a chicken hat helped me get under the 22 minute barrier! 

In addition to pushing harder, you also get to have a chat with other runners. People often turn up early to have a chat or warm up which means the event is far more than just a timed 5km run. There is a sense of community about the group and it is clear that it has helped form some strong friendships. 

Let's 'Pootle' together 

There are many informal groups who meet to run together. They often focus on steady runs that can include everyone. It is clear that this approach could be beneficial to help motivate runners to get out there and maybe help find other like minded runners you could partner up with for other runs. The sense of 'we're in it together' will no doubt help keep you motivated and possibly add a social dimension to your running. 

One key factor about these groups is that they are often inclusive which allows everyone to run with others no matter what level they are at. I know that I was quite cautious about attending a group run as I thought I'd be the slowest there and would feel silly. I can promise you that this does not happen in these groups. It's quite the opposite. 

My local group Pootle Facebook page meet on monthly basis and have also included effort sessions during the week to add extra impact. I believe that this offers an ideal setup for those runners wanting to run with others without the need to join a local athletics/running club. 

Find your local run together group by clicking here 

Joining a running/athletics club might be what you need to take you to the next level. I've considered it a few times but as I stated at the beginning, it would be hard to fit training sessions into my working week and I've become so accustomed to training alone. I can't add much about running in a club but I'm sure that the structured training sessions and access to skilled coaches would bring many benefits. 

In summary, I believe that a mixture of solo and group running would benefit us all. I've become so used to running alone that it feels safe and I've always had the motivation to keep going. I feel I'm at a point where group running could help me improve at a faster rate but I can't see it fitting into my lifestyle at the moment. I'm happy flying solo and browsing YouTube for advice and coaching. I hope this has given you a glimpse into solo and group running and would love to hear your thoughts about the topic in the comments below. 

Tracking your runs

Staying motivated can be tricky for most runners and one thing that works for me is data. I use it within my job to identify areas for improvement and to measure success so it naturally transferred into my running. This post talks through a couple of ideas on how tracking runs might help you to stay motivated.

1. Picking the right app
Before I decided to take up running I browsed the various tracking apps that were available. You will find lots of running magazines review running apps and give feedback on who they might suit and the type of data they provide. Here's a typical example Runners World reviews.
Strava was widely used and could easily transfer between running and cycling. I decided to give it a go and haven't looked back since.

2. What Strava provides for me

A recent 10k race I took part in

When I first started using Strava, the trophies/achievements really gripped me. They captured those key milestones in the first year. E.g. 5km best time, 10km, fastest mile etc. Importantly, I could also use the map feature to build up a mental picture of the various routes I could use in my locality and the distances they covered. If I built up to 3km I could then look at parts of my route I could extend. By doing this I quickly built up a bank of routes that gave me a variety of distances and terrains. 

Strava also shows other runners you follow and how they are getting on. This really helped me get of the sofa if I could see others had been out and about. It has a feature where you can acknowledge other runners' achievements and leave a message. 

Segment achievement

Segments also help to push me during training runs. On one of my hill session routes there is a hill segment that really motivates me to give 100%. In my first year, I found it to be a really challenging hill section and I often needed to walk the last part but as I built up my fitness I started to get closer to the top spot. On this one I've held top spot for while but I often check back to see if anyone is getting close!

Capture the moment. Strava also lets you add a photo. It will display instead of the map and I find that I often add photos of memorable runs. Everyone loves a good selfie! 

This year in numbers

As well as tracking short term goals, Strava keeps track of stats for the year. I've always aimed to get to 1000km in a year and 2016 has been the first time I've achieved it. Again, data and a longer term goal really helps you get out and put the miles in. This year it's been the main driver in increasing my midweek milage. 

3. Gadgets

Until recently, I have always had my phone strapped to my arm to run Strava. Occasionally, at the Park run and for various races I would just wear a Nike GPS watch to track my pace. After the run, I would always add the details to Strava manually. However, for the last two months I've used a new watch: The Garmin Forerunner 35. This has become the only piece of technology I use on a run. 

This watch is fabulous! It isn't that big; my wrists are small!

I bought the watch for two reasons. 1. It has a built in heart rate monitor. 2. It syncs to the Garmin Connect app/website wirelessly and then automatically updates to Strava (This will need setting up but was easy to do.) 

I've used the Garmin Connect app before but struggled to get to grips with what it offered, however, some of the stats really do add to what Strava provides. If you look below you can see how it tracks your heart rate alongside pace. Impressively, it also tracks your average heart rate, speed, cadence and much more. I find the heart rate feature allows you to consider if you have worked hard enough and in the right heart rate zones. (Cadence is the amount of times your feet hit the ground in a minute. Click here to learn more about increasing your cadence to reduce the risk of injury: Cadence info)

Heart rate versus pace

Stats and more stats

There are many ways that people stay motivated to run. Data is one aspect of my running motivation and I hope I've clarified how tracking runs can keep you going. I'm sure I'll blog about the other aspects that make me tick. I'd love to hear what motivates you to run and how you maintain that motivation.

I've just been added to the Soar runner profiles. Click here to see my profile Link

Getting started

Getting off the sofa and into running should be easy right? Wrong. 

I made this mistake and nearly gave up straight away. I've played football for many years and always saw myself as active so thought a quick jog wouldn't be a big problem. 5 minutes into my first run and I soon had a different opinion.

Here's why:

• Your lungs hurt. They've been challenged to do something that they probably haven't done for a long time. 
• I went out too quickly so it soon became anaerobic which cause lactic acid to build up. 
• It was freezing. (I started in January)
• My feet started to hurt from rubbing against my trainers. 
• I became too hot. (Too many layers which included a hoody soon caused problems.)

The good news is that you can solve these problems before you start and have a better experience than mine. It will still be tough though! 

1. Lungs: It's common for them to hurt but after two weeks this stops and you start to learn how to breath properly. Yep you need to learn how to breath during running. 
2. Pace: Go slow. I mean really slow. Your pace needs to be slightly faster than a walk. If this makes you breath too heavy start to mix in a walk. 
3. Warm up: Maybe your a bit body conscious so a few star jumps and running on the spot would be good. Don't do the stretching you did back in school. Instead Google 'Dynamic stretches' for some ideas. (Getting injured on run one is bad news. Staying injury free is the key to improvement so I'll refer to this quite a bit in my blog.)
4. Feet: Invest in some proper running socks as they have extra padding in the key areas. I'd also recommend getting a gait analysis (a check on how your feet land so they can suggest an appropriate trainer) done at your local running shop. Then when you get some decent trainers you might have a little more motivation to keep it up to get your money's worth!
5. Clothing: Running gear is designed to be breathable and it makes a big difference. There are many products out there. Find something you feel comfortable in but of you choose to wear your normal sport gear be prepared for sweat. 

My first run was 2.2km and lasted a full 11 minutes! 

As well as the tips above, I also suggest getting a run tracker. I prefer Strava for many reasons. I'll blog about why at some point. 

My next tip is to book a race or attend a Park Run Park run website. This gives you something to build up to and will help you focus. 

Me at my first ever race. 5km, 4 months after first ever run. 

And finally, consider following a program to give you structure to your runs. There are many couch to 5km plans out there. The NHS one: Couch to 5km plan with podcasts would be ideal and mixes in walks into your runs. 

Please comment if you have other tips or have just completed your first run. It would be great to hear from you.