What does Tier 2 mean for runners?
Just as England Athletics decided that running clubs could resume indoor activities, providing they were carried out in a covid-secure environment, the Government introduced its new three-tier system and London moved into tier 2, or the ‘high’ tier. But what does this mean in practice?
- We can still continue to exercise outdoors, as long as we are Covid-secure environment. In line with EA rules, we will be keeping the details of track attendees and making them available to NHS track and trace if anyone at the session is tested Covid positive. If you can scan the QR code on arrival, that would be very helpful!
- exercise classes and organised sport will only be permitted indoors if it is possible for people to avoid mixing with people they do not live with or share a support bubble with, or for youth or disability sport.
- Runners can also continue to go to their local swimming pool or gym. However, they should not go to these venues socially or in groups of more than six. Leisure facilities are allowed to stay open at this time as they have to meet strict measures to ensure they are Covid-secure.
- The Government is advising those living in a Tier 2 area to reduce the number of journeys they make, but there are no specific travel restrictions that we must obey.
- Rules on wearing a face mask don’t apply to exercise outdoors. The government guidelines state, ‘If you can, wear a face covering in an enclosed space where social distancing isn’t possible and where you will come into contact with people you do not normally meet. This is most relevant for short periods indoors in crowded areas – for example, on public transport or in some shops’. So, if you are going to come into the building at track, please wear a mask unless you have a medical reason not to do so.
Research has shown that it’s safer to be outside than inside when it comes to disease transmission. Runner’s World magazine spoke to Dr David Nieman, health professor at Appalachian State University, US who said ‘When people congregate together and someone sneezes or coughs, droplets get onto objects that people touch and then people touch their face.
‘When we’re outdoors, we’re much less likely to come into contact with infected surfaces. Tiny particles of the virus (called aerosols) are dispersed by fresh air and by staying two metres away from other people you are less likely to come into contact with the virus. Breezes, air currents, rain and wind all dilute the possibility of the virus particles being passed from one person and landing on another’.
So keep running – it’s good for your physical and mental health – but please do it safely!
Members’ Cup and Club Charity Vote
Time’s running out to cast your vote for the 2020 Members’ Cup and Club Charity of the Year (currently Richard House Children’s Hospice). You can vote for both via the following weblink: https://www.surveymonkey.co.uk/r/PKMBF8X or by telling Jason (last year’s Member of the Year) your preference. The vote closes on 31 October.
What a horrible evening it was for last week’s track session although, as I predicted, the rain finished at the same time as we did. Despite the weather, or maybe because of it, you all worked hard throughout the session (15 x 75 secs with 45 seconds recovery). Surprisingly, nobody wanted to take Rob up on his offer of some fast 200 metres, and we skipped the bodycon session, as no-one felt like laying on the damp track!
The forecast is looking a bit dodgy on Tuesday, I’m afraid. So I’m sure you will enjoy a nice tough session, devised by Captain Rob’s evil twin, to keep you warm. Don’t think you’re going to escape the 200s!
- 4 x 400m(ish) with 200m(ish) active recovery – 6 out of 10 effort
- 6 x 300m(ish) with 100m(ish) active recovery – 7/8 out of 10 effort
- 8 x 200m(ish) with 200m(ish) active recovery – 8/9 out of 10 effort
If the faster folk can use the outside lanes, they will get a longer run in whilst allowing us to remain socially distanced, hence the ‘ish’. If it’s dry enough, we’ll do some body conditioning exercises afterwards, so get ready for those Russian twists, crunches, and planks.
BRR dates for your diary
Thursday 22nd October – Club run from the Jo Richardson School (aka the Castle Green Centre), Gale Street, Dagenham, starting at 7.00pm prompt.
Saturday 24th October – for registered entries only: Chingford League race #01 at Chingford Plain E4 7JQ. Senior Men start at 9am, Senior Women at 10:15am.
Sunday 25th October – social Club run at Hainault Forest, starting at 9.30am from the car park near the Global Café.
Sunday 25th October – Rock Up and Run beginning and ending on the River Lea path in St. Margaret’s, Hertfordshire. 5k, 10k and HM distances are available. You just enter in advance or on the day, rock up in your selected timeslot, scan the QR code you’ve been given and run. Entry is £16.99. More details at https://www.fordyruns.com/rockupnrun.
We had four runners in this week’s Barking (not)parkrun (NPR), with second-claimer Natalie Traylen finishing first woman over the line in 23:45, also achieving the best female age grading of 66.88%. Belinda (24:52), Jason (26:49), Greg (33:54) and Alison (i.e. me! 39:30) also took part. I was still last despite achieving a NPR PB but, look out Greg, here I come!
Don’t just sit there on your ass…exercises for those who sit a lot
Exercise #5 – Bent-Over Row
A lot of posture flaws can be attributed to an imbalance of strength between the chest and the back, with the chest being more dominant. Rows can help balance that out.This exercise works your back and shoulder muscles including the rhomboids, traps, lats, and rear deltoids – I’m not even sure what half those muscles are, but it can only make you stronger if you work them. In addition, doing the exercise in a bent-over position also works your core.
- Hold a dumbbell in your right hand. Stand with your feet shoulder-width apart. Bend your knees and hinge slightly at your hips so that your torso is leaning forward, back straight.
- Keeping your body in this position, row the dumbbell up to chest level, keeping your elbow toward your side.
- In a controlled motion, lower the dumbbell back down to the starting position.
- Repeat for 15 reps, then switch arms.
How did Eliud Kipchoge, the marathon record holder and favourite to win the 2020 London Marathon, get pipped at the post? The eventual winner, Shura Kitata, has revealed the secret to his success this year.
Kitata has admitted getting his pre-race fuelling strategy all wrong when he came second to Eliud Kicphoge in the 2018 London Marathon. The Ethiopian runner said, ‘I made tricky mistake, I didn’t eat breakfast, I just had some fruits. I thought I’d be OK. But I end up being very hungry. At 35/36k, I felt my stomach touching my back, super hungry. Went out of energy’.
Two weeks ago, Kitata, corrected his mistake. Speaking to BBC Sport Africa, he said, ‘This year, I ate everything. I had soup, bread, eggs and yoghurt – everything that I could to boost my energy and it helped me keep my energy up and I was able to win the battle’’.
Of course, the fact that Kitata had trained in the rainy season in Ethipia, and that Kipchoge developed an earache during the race, probably helped with the win, too. But if a marathon winner says eating everything in sight will help my running, who am I to argue? Daily Munch here I come…