Ho! Ho! Ho! Road Runners!

Only a few sleeps until Christmas. I hope you are prepared, and that Santa will decide you have been nice. But, while you enjoy the holidays, don’t forget there are still plenty of opportunities for running over the festive period.

There is one final track session for 2025 on 23 December, before the coaches take a bit of a break.
Rob Sargent from Ilford AC has invited us to join in a couple of his Warrior training sessions, on 24 and 30 December.
There is the Crown-to-Crown race on Boxing Day at Laindon Country Park; and
Everyone’s favourite cross-country race will take place at Hadleigh Country Park on 28 December.

All the details in the BRR Diary, below.

European Cross Country Championships

The specially made course for the European Cross Country Champs

While we prepare for next cross country race at Hadleigh, the elites were in action at the 31st European Cross Country Championships in Lagoa, Portugal, on Sunday 14 December. The course had been specially constructed for the event. To me, it didn’t look like a ‘proper’ cross country course as we understand it. But, apparently, it was a lot tougher – and more fun – than it looks in the aerial photograph.

The Great Britain and Northern Ireland (GB&NI) Team delivered a commendable performance, securing six medals across the seven-race programme, ultimately finishing third in the overall medals table, behind Spain and Belgium.

The standout achievement came from Innes Fitzgerald, who claimed her third consecutive individual title in the under-20 women’s race, as well helping secure the team gold for GB&NI. The under-20 men’s team also did well, winning team silver, despite the third scoring runner managing to lose a shoe early in the race. The mixed relay team (two men and two women) secured bronze, finishing just seconds behind Italy and Portugal in a thrilling contest.

In the under-23 categories, the women’s team finished fifth, while the men’s team went one better for fourth.

Team GB&NI also secured an individual silver medal and team silver in the women’s race. The senior men finished just off the podium in fourth. The event highlighted the depth and talent across the GB&NI squad, giving hope for the future.

Revamped Athlete of the Year?

After the controversy about the outcome of the 2025 World Athlete of the Year award that I mentioned a few blogs ago, World Athletics president, Seb Coe, has said in his annual year-end media call with journalists on 16 December that the voting structure will be reviewed.

Under the current process a “panel of international experts” compiles a list of nominees in each category. Those nominees are whittled down to two finalists per category (track, field, and out of stadium) after a first round of voting, with World Athletics Council’s votes counting for 50% of the total, the World Athletics Family votes counting for 25%, and a public social media vote counting for 25%. World Athletics does not release voting numbers. The results have been criticised for favouring well-known athletes over the lesser known, and shorter distance runners over endurance runners.

Committing World Athletics to review the voting process, Coe said “It’s a democratic vote, we respect the results…but again, we want to make sure that the voting structure is optimizing our opportunities to promote and celebrate the best of their generation.”

A-Z of Running

Episode n-n-n-n-nineteen in the A-Z of running, and this week it is brought to you by the letter ‘S.’ Sensational!

Second Wind - A sudden burst of energy experienced after fatigue during a long run.

Segment - A defined portion of a route or course, often used in tracking apps – Strava - for performance comparison.

Shakeout Run - A short, easy run done before or after a race to loosen muscles and aid recovery. Just remember, short and easy means short and easy.

Single track - A narrow trail, typically wide enough for one runner, common in trail running. Very frustrating if you are a speedster and it stops you from making progress.

Split - The time taken to complete a specific distance within a run (e.g., mile split). You will also hear the phrases negative split (a faster pace in the second half of a run), positive split (a faster pace in the first half of a run) or even splits (maintaining a steady pace throughout).

Stability Shoe - A type of running shoe designed to correct mild overpronation and provide support. They are often quite heavy due to the extra support and have become less popular in recent years as a result.

Static Stretching - Stretching performed without movement, usually after a run once muscles have already warmed up, to improve flexibility. We’ll have more on static stretching next week.

Stochastic Training - A training approach that introduces random variations in pace or terrain to improve adaptability. I bet you do this without even realising it is stochastic training!

Stride - The cycle of steps taken during running, from one foot’s contact with the ground to the next.

Stride Frequency - The number of steps per minute (cadence), important for efficiency and injury prevention.

Stride Length - The distance covered in one stride; influenced by flexibility, strength, and running mechanics. Just avoid over-striding, where your foot lands too far in front of your body’s centre of mass. Over-striding leads to inefficient form and increased impact forces.

Strides - Short, fast accelerations (usually 80–150 meters) done to improve speed and form.

Supination - An outward rolling motion of the foot during running, opposite of pronation.

Surge - A brief increase in pace during a run or race, often used tactically to get past competitors, or at the finish line.

Swing Phase - The part of the gait cycle when the foot is off the ground and moving forward.

Greg’s Race Report

The festive BRR crew outside Kensington Palace

Barking Road Runners had their annual Royal Parks Christmas run this week. A social approximately 10k run taking in St James and Hyde Park with the faster runners doubling back so no one was left to run alone. The nine members running this year were Alison Fryatt, Nikki Cranmer, Joyce Golder, Cristina Cooper, Emma Paisley, Belinda Riches, Mick Davison, Dennis Spencer Perkins and Rob Courtier.

For the good of her elf, Louise Chappell took part in a festive 6-mile, self-navigated, fun trail run finding various Christmas related objects and noting them on the way with time bonuses for each object found along the way.

BRR parkrunners

ARU Writtle - Belinda Riches 25:04, Gary Harford 27:58, Steve Colloff 29:34 and Dennis Spencer Perkins 32:09.

Dennis, Belinda, Steve, and Gary at frosty ARU Writtle parkrun

Barking - Jason Suddaby 22:31, Owen Wainhouse 22:42, Doug King 26:30, George Hiller 27:11, Nikki Cranmer 28:28, Emma Paisley 29:27, Joyce Golder 29:33, Andrew Hiller 31:07, Rob Courtier 34:42 and Alan Murphy 53:30.

Chalkwell Beach - Joe Stacey 19:34 and Rosie Fforde 23:52.

Chelmsford Central - Louise Chappell 30:48.

Franks Farm - Sunny Bulchandani 27:00

Harrow Lodge - Rory Burr 23:52.

Raphaels - John Mitchell 32:39.

Upton Court - Darren Graham 47:02 and Denise Graham 55:25.

Denise and Darren at Upton Court parkrun

Valentines - Mark New 24:37, Kevin Wotton 29:59 and Andrew Gwilliam 49:02.

Wimpole Estate - Martin Brooks 27:36.

Highest BRR gradings this week were Belinda Riches 70.35% for the ladies and Joe Stacey 68.23% for the men.

BRR Diary - December/January

Reminder - the Great Baddow 10 on 17 May 2026 will be a Club Grand Prix race. Enter before the end of December for the earlybird price of just £25. Baddow Races | 17th May 2026

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 23 December - speed session. Jim Peters Stadium, Mayesbrook Park. The last session before Christmas, and it will be crackers! In other words, random 12 minute rep sets, with maybe some strength work thrown in, depending on which cracker is cracked open.

10.00am, Wednesday 24 December - Warrior Training Session. Meet at the Rugby Club car park, Central Park, Dagenham, RM10 7EJ. Led by Rob Sargent, one of the coaches at Ilford AC.

9.00am, Thursday 25 December - Barking parkrun. Barking Park, starting near the tennis courts. Always our biggest parkrun of the year, it’s the only way to start Christmas Day.

11.00am, Friday 26 December - Boxing Day Crown to Crown. Westley Heights Country Park, 1 Dry St, Langdon Hills, Basildon SS16 5LT. A measured 5k undulating part-trail and part-road route, which is challenging in parts, yet equally picturesque. Just £2.50 (£4.50 non-EA) to enter on the day, or you can sign up in advance to avoid the queues: https://www.entrycentral.com/Crown-to-Crown.

10.00am, Sunday 28 December - South Essex Cross Country League 03. Hadleigh Country Park, Chapel Road, Hadleigh. Distance 6.5k/4.1 miles. As usual, £3 for BRR members, paid into the bank account or cash on the day. We are told that conditions underfoot are perfect - there's mud and the occasional small puddle, and just the one 120m section of gravel path - perfectly suitable for grippy trail shoes or spikes. We are told that the water features are drier than normal, but I will believe that when I see it.

Car parking payment is on arrival via the MiPermit app, code 702107 and charges are £4.20 for 2 hours and £5.30 up to 4 hours. This can be done in advance to avoid queuing or complications on the morning.

10.00am, Wednesday 30 December - Warrior Training Session. Meet at the car park, Ingrebourne Hill, Rainham Road, Rainham, RM13 8ST. Led by Rob Sargent. Expect to run up and down that hill, several times!

Thursday 1 January - a reminder there is no parkrun at Valentines Park on New Year’s Day. Local alternatives are Raphael’s, Harrow Lodge or Wanstead.

10.30am, Sunday 4 January - Epping Forest Orienteering. Theydon Bois Village Hall. Hosted by Chigwell and Epping Forest Orienteering Club. Just £7 to enter including a year’s free membership of the orienteering club and of British Orienteering, worth £30, if you use the QR code below.

Cracker Corner

What is orange and comes down the chimney at Christmas? Fanta Claus.

I have this incredible ability to predict what’s inside a wrapped present. It’s a gift.

I got a Christmas card full of rice in the post today.
I think it was from my Uncle Ben.

My friend just won the Tallest Christmas Tree competition. I thought to myself, “How can you top that?”

Quote of the Week

“If you’ve never had a bad day running, you’re probably doing something wrong. If you’ve never had a good day running, you’re definitely doing something wrong.”

Mark Remy

Runner’s World Columnist

And finally…

What is on your running Christmas list? The Marathon Handbook website reckons that some of the best gifts for runners are Shokz Open Run2 headphones; the Run Fast, Eat Slow cookbook; Runderwear Balance sports bra; Maurten energy gels; a massage gun; running socks; Asics Megablast running shoes. I’d add anti-chafe balm to that list - your bits will be thankful. If nobody treats you, go ahead and treat yourself!

Whatever Christmas has in store for you, have a restful time, and enjoy; it will be over all too soon…

All the best

Alison

Chair, Barking Road Runners

BRR Blog - 22 December 2025