BRR Blog - 17 November 2025
Howdie Road Runners
The BRR Team at the West Ham Track Night
There were no official Club races this weekend, so all the excitement came from the West Ham United Track Night, and there was certainly excitement, as well as good fun for those of us able to attend. All the details in Greg’s Race Report, below.
It was also fantastic to welcome little Ikenna into the world. Congratulations to mum and dad Isabel and Obi. We look foward to Ikenna taking part in his first race for BRR!
Dad Obi and baby Ikenna
Members’ Cup
It is the last few days to register your vote for the 2025 Members’ Cup. The is awarded each year to the member judged by his or her fellow members to have made the biggest contribution to the Club in the year in question. You can’t vote for yourself (shame, I know) and the same member cannot win the Cup two years in succession, so Greg. who won last year, is out of the running. It is important that the vote captures the views of as many members as possible so, if you haven’t voted already, you can do it now via this link.
Zahra’s Uni Unload
What differentiates between a good run and an amazing run? Well it's not just about how you train but it's all about your mindset. There’s a concept called ‘self efficacy’ which is the belief that you can successfully execute a skill or behaviour required to produce a certain outcome like getting a new PB or running a certain distance. A psychologist called Albert Bandura came up with a theory which explains motivation and behaviour. Having high self efficacy can help runners, especially on race day. There are four aspects to increasing self efficacy; the first step is previous accomplishments so you are focusing on your successful experiences in the past. Something I did at the first cross country was telling myself I had finished it before so I could finish it again. Doing this can remind yourself what you are capable of. The second step is ‘vicarious experiences.’ This means watching other people who are a similar age and ability to you succeed because it will make you believe that if they can do it , so can you. The third step is verbal persuasion; just receiving positive talk can change your whole mindset, whether it's from yourself or from a coach or someone else you look up to. The fourth step is physiological states. This is how you interpret your feelings. If you interpret your feelings in a bad way you won't feel good but if you interpret how you feel as your body preparing you for something good then you will feel better and more like you will succeed!
Running Backwards for Christmas?
Every now and then, we will do some backwards running, also called retro running, at the track. It may look and feel a bit silly, but it actually has real training benefits. Originating in ancient Chinese practices to restore bodily balance, backwards running is gaining momentum in Western fitness circles, with growing numbers of athletes and events, such as the Retro Running World Championships.
Unlike traditional running, retro running places less stress on the knees and patellar tendon, making it good for rehabilitation and injury prevention. It challenges the body’s balance and coordination, strengthens underused muscles like the quads and shins, and allows the lower back to rest while the core muscles engage. Cardiovascular fitness also gets a boost, as heart rates rise quickly at lower speeds, and posture improves thanks to the naturally upright stance required when running backwards. Mentally, it keeps training fresh and sharpens focus. But beginners need to be mindful of visibility and balance challenges, and always start slowly to avoid overuse.
Want to give it a go? Try this:
· Warm up: Begin with 5–10 minutes of walking or light forward jogging.
· Start small: Try 2–3 minutes of backward walking, progressing to 20–30 second intervals of retro running.
· Add intervals: Finish a run with 4 × 50m of retro running on a track or grass. On a treadmill, set a low speed and hold the rails until confident.
· Use as a finisher or rehab tool: Include at the end of runs or on recovery days to strengthen legs and reduce impact.
· Build gradually: Increase up to 5–10 minutes in total over several weeks.
For safety, always use flat, obstacle-free surfaces, keep your torso tall, look over your shoulder periodically, shorten your stride, and stop if you feel dizzy or uncomfortable.
A-Z of Running
Episode fourteen in the A-Z of running, and this week it is brought to you by the letter ‘N.’ Nice!
Nagging Injury: a persistent, low-grade injury that doesn’t fully heal (tell me about it…). Proper rest and rehabilitation, including strengthening exercises, can stop a nagging injury from becoming chronic.
Negative Split: Running the second half of a race faster than the first. This pacing strategy is often used to conserve energy early and finish strong. It requires discipline and awareness.
Neutral Shoes: Running shoes designed for runners with a neutral gait (neither overpronating nor underpronating). Get a gait analysis at a running shop to determine if neutral shoes are right for you, although, nowadays, the emphasis is on what is most comfortable for you.
Newbie: A beginner or someone new to running. A dead give away that someone is a newbie? In a race they pin their bib number to their back.
Night Running: Running after dark! Wear reflective gear, stick to well-lit routes or, if you are sure the route is otherwise safe, use a headtorch. Let someone know your route and expected return time.
Running at night? Running tights like Dawn’s are ideal.
Nipple Chafing: Irritation caused by friction between clothing and skin, usually experienced by men who don’t have the added protection of a running bra. Using anti-chafing products, wearing moisture-wicking fabrics, or applying plasters or tape to sensitive areas can prevent the problem.
Nonstop: Running continuously without breaks. Useful for building endurance. Start with shorter nonstop runs and gradually increase duration. But, remember, there is no shame in following a run-walk strategy, which can actually help you to build up your endurance better than trying to go nonstop then blowing up.
No Pain, No Gain: A motivational phrase, used by Jane Fonda in her aerobics videos in the 1970s, suggesting that you can’t improve your fitness without effort and discomfort. These days, while pushing limits is part of training, it is recognised that pain can signal injury, so ‘no pain, no gain’ is falling out of favour. Learn to distinguish between discomfort and damage.
Nutrition: The food and drink consumed to fuel running performance. Prioritise complex carbs before long runs, hydrate well, and experiment with race-day fuelling strategies during training runs.
Greg’s Race Report
With no races this week several Barking Road Runners’ members took part in a Friday night 5k track event at the Olympic Park organised by West Ham United. BRR’s Darren Graham won the big prize of a West Ham shirt a a years subscription to a training app.
Prizewinner Darren at the West Ham track night
BRR parkrunners
Barking - Jason Suddaby 23:18, Mark New 23:34, John Mitchell 23:37, Joshua Ezissi 24:14, Rosie Fforde 24:14, Joe Stacey 25:07, Daniel Plawiak 25:22, Jason Li 28:31, John Lang 29:28, Nikki Cranmer 29:34, Rob Courtier 31:20, Andy Hiller 31:31, Martin Mason 34:18, Alan Murphy 50:36 and George Hiller 53:27.
Basildon - Ron Vialls 25:22.
Ron at Basildon parkrun
Chelmsford Central - Gary Harford 31:07.
Colchester Castle - Rory Burr 24:54.
Rory at Colchester Castle parkrun
Crystal Palace - Paul Withyman 20:34, Belinda Riches 26:20, Barry Rowell 31:02, Emma Paisley 31:38, Steve Colloff 34:22, Darren Graham 53:00 and Denise Graham 59:28.
Paul, Emma, Denise, Darren, Belinda, Steve and Barry at Crystal Palace parkrun
Franks Farm - Sunny Bulchandani 26:49.
Hockley Woods - Louise Chappell 32:35.
Pymmes - Stuart Mackay 20:16 and Jess Collett 26:15.
Valentines - Richard Dudman 28:10 and Andrew Gwilliam 57:48.
Highest BRR age gradings this week were Belinda Riches for the women 66.96% and Ron Vialls for the men 72.34%.
BRR Diary
The highlights of the coming weeks are listed below but you can see the full diary of BRR events on the TeamUp app. Simply download the TeamUp app to your phone, then enter the calendar key: ks67p21gt8p5gzdo66 when prompted. If you don’t want another app on your phone, you can also find it under the ‘events’ tab on the Barking Road Runners website: https://www.barkingroadrunners.org.uk/calendar.
7.00pm, Tuesday 18 November - speed session. Jim Peters Stadium, Mayesbrook Park. It is John Lang’s turn to take track this week, and it’s his ever-popular ‘Chase the Coach’ session:
Coach John sets off in one direction, runners set off in the other.
When you pass John, you increase your pace
Next time you pass him, you decrease your pace.
The session will last around 28 minutes (excluding warm-up and cool-down stretches) and John will give us more information on the pace on the night.
7.15pm, Thursday 20 November - Club road run. Castle Green Centre, Gale Street, Dagenham. A social run around the pavements of Barking and Dagenham, usually around 4-5 miles long. This time of year, it helps to wear something hi-viz and reflective (not all black, like I did last week).
1.45pm, Saturday 22 November - Chingford League 03. Trent Country Park, Cockfosters Rd, Cockfosters, EN4 0PS. Race 3 in the series, and this is a proper cross country race (courtesy of Barnet & DAC, as part of their historic Fraternity and Sorority Cups). Expect plenty of mud if it has been raining. Free entry for BRR members. Remember to bring your bib number, if you already have one (let Alison know if you need one).
10.00am, Sunday 30 November - SECCL 02. Hockley Woods, B1013, Hockley, Essex, SS5 4RQ. Second race in the South Essex Cross Country League competition, organised by Rochford Running Club. Entry normally £5 but BRR members pay £3. Usually a nice cross-country run through the woods - not too much mud! There is a nice pub just outside the woods for a drink/lunch afterward.
Cracker Corner
Every time I ride my trike it hurts me - I guess it’s a vicious cycle.
I had to leave my part-time job at the explosives factory. My boss had a short fuse.
I’ve only got two or three Motown jokes. Four Tops.
Quote of the week
Just to show that Jane Fonda wasn’t the first person to come up with the idea of ‘no pain, no gain’:
“Before the road of excellence the immortal gods have placed sweat. And the way to it is long and steep and rough at first. But when one arrives at the summit, then it is easy, even though remaining difficult.”
Hesiod
Greek poet (c. 750-650 BC)
And finally…I Beg Your Pardon
We are used to US Presidents giving pardons to their political allies. They even pardon a turkey every Thanksgiving Day. But now President Trump has pardoned…a runner.
You may remember the blog story from a few weeks ago about ultrarunner Michelino Sunseri who was convicted for running on a closed section of trail while setting a fastest known time on Wyoming’s Grand Teton (a 13,775-foot mountain) in September. He had used the “Old Climber’s Trail,” a section of path marked “closed for regrowth.” The closure was meant to protect fragile alpine vegetation.
Sunseri faced a fine of up to $5,000 or six months in jail, but before his sentencing hearing could take place, prosecutors and defence attorneys agreed to postpone the process while exploring a deferred prosecution deal. But the deal proved unnecessary after President Trump signed the pardon. Now, let’s hope Trump pardons the BBC…
