Welcome to the first week of the Summer Speed Challenge!!
We've had a fabulous response so far - and there's still plenty of time to sign up!!
Here's a list of our fleet-footed friends. If you've not told me your distance and/or base time yet, or if I've got it wrong, please comment below...
★ Maddee_6333 - 5k in ?
★ misswobble - 8k in ?
★ ju-ju- - 5k in 32:00
★ APScotland (5) 5k in 32:32
★ APScotland (10) 10k in ?
★ Decker 10k in 1:00:33
★ Tbae 5k in 45:00
★ Sqkr 5k in 25:46
★ Oldfloss 5k in ?
★ C3PO 5k in 35:00
★ BLEWI 10k in 1:00:29
★ marco83 13.32k (8.3mi) in 01:01:30
★ runningnearbeirut 5k in 35:06
★ Macmac 10k in 55:43
★ TedG 5k in 33:30
★ Lordi 10k in 58:23
★ Langley-Loper 5k in 29:30 (sorry, I've reached my tagging limit!)
★ DiveMonkey 5k in 32:05
I'd love it if folk, challengers or not, could share tips on running faster in the comments!
Here's something to kick us off - have you thought about your running form lately? I'm often boringly repeating my story about how I increased my cadence (steps per minute) in the last couple of weeks of C25K so that I was able to run 5k in under 30 minutes. I used a metronome (definitely boring!), and many listen to music with a faster beat, and it works because we naturally run to the rhythm. But consider also how the positions of your head, torso, arms, legs, feet, breathing, all contribute to efficiency and speed. Think about looking ahead, relaxing the shoulders, straightening the back, pumping those arms faster, kicking the feet a bit higher behind, maybe extending the hips a little for more air time. Remember, though, to keep landing with your foot squarely beneath the hips, to maintain forward momentum, and to help prevent injury.
That's a lot to think about, right? Try concentrating on it only for a few short intervals during your run, and see how you feel
But most importantly - have fun!!! When it starts to hurt (and it will) remind yourself of how satisfied you'll feel when you're done - and try to smile!
I'll be posting again next week to find out how you're all getting on
Link to the original challenge post: healthunlocked.com/marathon...