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Run (Off-Road/Hill)

Throughout the autumn, winter and sping we run an additional run session each week on a Saturday morning between 10.30-12.00.  The programme is varied between:

  • Park Sessions
  • Hill Sessions
  • Cross Country Sessions
  • Long road runs
  • Long off-road runs: Winter Scrambles

The aim is to keep your fitness throughout the winter and help prepare you for the clubs targeted running races including:

  • Manchester Area XC League
  • Pennine Bridle Relay - Mary Townley Loop
  • Helsby and Macclesfield Half Marathons

Schedule

Date: Session Type - Coach/Leader

03/10/2009: XC Training - Jonathan Dabbs: Bruntwood Park, Cheadle
10/10/2009: Long Run (off road) - Rob Harper: Chorlton Water Park
17/10/2009: Interval Session - Rob Harper: Chorlton Water Park
24/10/2009: No session - XC League - Match 1 (Heaton Park)
31/10/2009: Long Run - Jonathan Dabbs
07/11/2009: XC Training Jonathan Dabbs: Bruntwood Park, Cheadle
14/11/2009: No session - XC League - Match 2 (15/11 - Sherdley Park, St Helens)
21/11/2009: XC Training - Jonathan Dabbs: Bruntwood Park, Cheadle
28/11/2009: Long Run (off road) - Jonathan Dabbs
05/12/2009: Interval Session - TBC: Chorlton Water Park
12/12/2009: No session - XC League - Match 3 (Boggart Hole Clough, Blackley)
19/12/2009: Long run - Rob Harper: Chorlton Water Park
26/12/2009: No session - Boxing Day
02/01/2010: No sessions - XC League - Match 4 (03/01 - Woodbank Park, Stockport)
09/01/2010: Interval Session - Rob Harper: Chorlton Water Park
16/01/2010: No session - Helsby Half Marathon (Provisonal)
23/01/2010: XC Session - Tim Johns: Wythenshawe Park  
30/01/2010: No session - XC League: Match 5 (Wythenshawe Park) / Pennine BridleRelay (31/01)
06/02/2010: Interval Session - Rob Harper: Chorlton Water Park
13/02/2010: Long Run - Jonathan Dabbs
20/02/2010: Interval Session - Jonathan Dabbs
27/02/2010:  Long Run - Rob Harper: Chorlton Water Park
06/03/2010: Interval Session - Jonathan Dabbs
13/03/2010: Long Run (Wilmslow) - Jonathan Dabbs
20/03/2010: Interval Session - Jonathan Dabbs
27/03/2010: No session - Wilmslow Half Marathon (Provisional)

From this point onwards the Brick Session at Longford Park will take over from this session.

 

Session Details

Park Interval Session

Manchester has a number of traffic free parks which are ideal venues for structured running sessions.  By choosing a looped or out and back course an interval session based on time or set distance can be completed on grass, trail or tarmaced paths.  The idea is the same as training on the track at Longford Park expect the surroundings and course can provide more variety.  It's also worth practicing race pace training on undulating / mixed terrain as very few if any triathlons include a run leg all on a running track or even a completely flat course.  You need to learn to adjust your pace, intensity and stride length as the terrain changes.

Hill Sessions

Using hills for interval training is a great tool and the benefits are different depending on how the session is structured.  When we take part in hilly races many of us will tend to work hard on the climbs and ease off afterwards on the flats/descents to recover.  It may be a better tactic to try to keep your intensity of effort more consistent by slowing slightly on the climb and accelerating back to speed over the top.  Hill sessions can therefore be used to practice this pace judgment up various degrees and length of climb.  This type of hill session is especially useful if you continue to run over the top of the climb and get used to getting back up to speed on a flat or slight descent.

Alternatively you may know that this isn't the way you plan to run.  You know that in competition you will need to push hard on a climb to keep with other runners and hold your position in a group.  In this case you can experiment to see how hard you can work up various lengths / gradients of hill and whilst still being able to run and recovering on the flats and descents.

You may just be more motivated to work hard when running up hill and find it an effective way to perform some of your interval sessions.  Think 'I just need to get to the top one more time'!  Running up hill can eliminate some of the 'shock' associated with running hard on the flats and downs.  It can also help with your technique by challenging you to keep a high stride rate and shorter stride length when the tendency is to slow your leg turnover and push off harder.  You also tend to lean into a hill so if you keep your body straight and don't pike (lean forward) at your hips you are teach your body an effective running position.

Cross Country Sessions

Hills, descents, grass, mud, paths, streams, often rain and sometimes snow.  This is what make cross country running so great.  The varied terrain means that all but the very best runners pace and intensity will vary and sometimes the challenge is staying upright.  It's not just about speed; it's also about building strength endurance and improving joint stability and proprioception.  As a club we compete in the Manchester Cross Country League with one match each month throughout the winter.  We also arrange regular training sessions one the league courses and other venues around Greater Manchester.

Long Off-Road Runs: Winter Scrambles

can be anything from flat runs on forest trails through to fell runs involving significant climbing and some map reading.  Past locations have included Delamere Forest, Lyme Park and stretches of the Mark Townley Loop of the Pennine Bridleway North of Rochdale.  As a rule of thumb we try to stick to places within one hour's drive of Manchester.  Normally the run will follow a well marked trail, path or bridleway making navigation straight forward so you can focus on enjoying the views!  If the route is point to point then we will usually meet at the end, squeeze into a few cars and drive over to the start, this means arriving about 30mins in advance of the scheduled start time for the run.

The benefits of running off road are numerous.  When we run on the track or flat roads we will become very efficient at using the same or a very limited range of stride lengths as the consistent footing allows this.  Off-Road chopping and changing to avoid rocks, puddles, holes, mud .... Combined with the some more extreme terrain (steep hills) makes using a range of stride length unavoidable.  The loose or uneven footing puts more stress on your ankles and core to keep yourself aligned improving both your proprioception and stability.  Often the terrain off road will be softer putting less stress on your Achilles tendon and calf muscles.  Time also tend to pass quicker as you have always got something to think about, whether it's not loosing your footing, the great views or the prospect of another big hill 2 hours can pass in a flash.

So with the increasing popularity of off-road running in triathlon (think Helvellyn) this may be the specific training you need to complete these events.  Even for on-road races the feeling trying to run off the bike and keep yourself aligned and efficient may be similar to running off-road.  It's also just a good way to spend an afternoon.

 

What will be provided?

  • Coach
  • Session Plan
  • HR/RPE tables and Running Pace Calculator to guide intensity if appropriate

 

What do you need to bring?

  • Membership card or training voucher
  • 1 x 750ml drink (as a minimum)
  • Sports Watch (for timing)
  • Optional: Heart rate monitor
  • Ideal: Knowledge of your Max HR and recent 5k time trial performance

For long off-road runs (Winter Scramble) you may need to carry a Bum Bag or backpack containing the following:

  • Windproof (preferably waterproof) whole body cover i.e. cagoule and overtrousers
  • Map suitable for safely navigating the course
  • Compass
  • Whistle
  • Hat
  • Gloves
  • Emergency food should also be considered

A drink or at least a water bottle to collect water from a suitable stream

 

What should you wear?

  • Appropriate clothing for the weather
  • Running shorts / tights
  • Running vest, t-shirt, jacket if cold.
  • Running shoes or off-road shoes depending upon the terrain

 

Etiquette

  • Turn up at the stated meet time, 10 minutes early if possible especially if it is a point to point run that requires everyone to drive over to the start.
  • Remember it is a training run not a race, don't blast off and break up the group.  Run with others for safety and easier navigation.
  • Be courteous to others using the route.  Let other walkers and cyclists pass.
  • Take care navigating.  Taking an extra minute to check the map is better than heading down the wrong side of the hill.
  • Look out for others.  If people are struggling or getting cold due to unsuitable clothing then help them in any way you can.

Follow the countryside code.  For more information see: www.countrysideaccess.gov.uk

Summary of 3 of the 5 sections below:

Leave gates and property as you find them

Please respect the working life of the countryside, as our actions can affect people's livelihoods, our heritage, and the safety and welfare of animals and ourselves.

  • A farmer will normally leave a gate closed to keep livestock in, but may sometimes leave it open so they can reach food and water. Leave gates as you find them or follow instructions on signs. If walking in a group, make sure the last person knows how to leave the gates.
  • If you think a sign is illegal or misleading such as a 'Private - No Entry' sign on a public footpath, contact the local authority.
  • In fields where crops are growing, follow the paths wherever possible.
  • Use gates, stiles or gaps in field boundaries when provided - climbing over walls, hedges and fences can damage them and increase the risk of farm animals escaping.
  • Our heritage belongs to all of us - be careful not to disturb ruins and historic sites.
  • Leave machinery and livestock alone - don't interfere with animals even if you think they're in distress. Try to alert the farmer instead.

Protect plants and animals and take your litter home

We have a responsibility to protect our countryside now and for future generations, so make sure you don't harm animals, birds, plants or trees.

  • Litter and leftover food doesn't just spoil the beauty of the countryside, it can be dangerous to wildlife and farm animals and can spread disease - so take your litter home with you. Dropping litter and dumping rubbish are criminal offences.
  • Discover the beauty of the natural environment and take special care not to damage, destroy or remove features such as rocks, plants and trees. They provide homes and food for wildlife, and add to everybody's enjoyment of the countryside.
  • Wild animals and farm animals can behave unpredictably if you get too close, especially if they're with their young - so give them plenty of space.
  • Fires can be as devastating to wildlife and habitats as they are to people and property - so be careful not to drop a match or smoldering cigarette at any time of the year. Sometimes, controlled fires are used to manage vegetation, particularly on heaths and moors between October and early April, so please check that a fire is not supervised before calling 999.

Consider other people

Showing consideration and respect for other people makes the countryside a pleasant environment for everyone - at home, at work and at leisure.

  • Busy traffic on small country roads can be unpleasant and dangerous to local people, visitors and wildlife - so slow down and, where possible, leave your vehicle at home, consider sharing lifts and use alternatives such as public transport or cycling. For public transport information, phone Traveline on 0870 608 2608 or use our other useful links
  • Respect the needs of local people - for example, don't block gateways, driveways or other entry points with your vehicle.
  • Keep out of the way when farm animals are being gathered or moved and follow directions from the farmer.
  • When riding a bike or driving a vehicle, slow down for horses, walkers and livestock and give them plenty of room. By law, cyclists must give way to walkers and horse-riders on bridleways.
  • Support the rural economy - for example, buy your supplies from local shops.