Hi there, Road Runners

It’s been a busy week for BRR, from the 2025 AGM on Thursday, to our Chingford League race at Eastbrookend on Saturday, then the first South Essex Cross Country League race of the 2025/26 season at Hadleigh on Sunday. It was great to have our first runner in the U13 Chingford League category, Wilf Lowndes, and didn’t he do well? It was Hannah’s debut race for BRR too. Thank you to all our wonderful volunteers too - Adrian Frost, who helps to organise the League, says that there has been lots of positive feedback about the event. Meanwhile, across the Atlantic, Cristina was in the Big Apple taking part in the New York Marathon - bet Paula Radcliffe felt honoured to rub shoulders with her!

2025 Annual General Meeting

Thank you to everyone able to attend the 2025 AGM last Thursday. We needed 12 first claim members present (10% of the membership) for the meeting to be quorate and we smashed it with 23 attendees. Isabel is drafting the formal minutes, but she is a little pre-occupied at the moment (I’m just glad she didn’t go into labour in the meeting!) In the meantime, for anyone who missed my quick synopsis of the meeting on WhatsApp, here it is again:

The Committee was re-elected (Alison as Chair, Rob as Vice-Chair, Dennis as Treasurer, Belinda as Membership Secretary, Dawn as Welfare Officer, Nikki as Social Media Secretary, and Greg as Media Secretary).
Lizzie-Beth agreed to continue as Club Captain.
Dawn announced that John Lang had volunteered to be a second Welfare Officer. He will now attend the relevant training.
Alison introduced the Club Report and Accounts for 2024-25. The document can be found on the website and here.
It was agreed that the Club should continue as an unincorporated association for now, but should explore getting extra insurance to protect the Committee/membership in the event of a claim against us that isn’t covered by our existing insurance through England Athletics.
Based on the decision that the Club should remain as an unincorporated association, the Club rules will be updated to reflect the standard EA model for that type of body. The draft document will be circulated to the membership for comment before being voted on at a Special General Meeting (probably to be held after track night one Tuesday).
A small change to our grievance process was agreed: adding a seven-day deadline for a complaint to be acknowledged by the Club Secretary. The updated rules can be found on the website and here.
James S raised some good points about providing physio and injury support to Club members, but it was decided we would continue to help our running mates informally as now.
Attendees expressed support for the provision of some first aid training for members.
The meeting finished with some announcements about forthcoming Club events (i.e. the Presentation Night at the Three Travelers on 5 December and the Royal Parks pre-Christmas run on 21 December). Greg reminded people to register their vote for the Members’ Cup.

Zahra’s Uni Unload

It was great to see Zahra back from Uni to take part in the cross-country race in Hadleigh. Here is the second article sharing with us what she has been learning in her course, and there are some great tips for getting through a tough race:

“Running is a sport which is 90% mental and 10% physical. This week we were learning about sport psychology and what it is. Sport psychology is basically how we think and how we prepare and recover mentally. Sport psychologists can help runners to develop techniques to use before a race to reduce doubt and fear, techniques during a race to help them when it gets hard, and to help them push through all the pain and fatigue, and after a race to deal with everything. Something you can do is include deep breathing before a race to try and get your heart rate down. But the real challenge comes within the race. This weekend a lot of us have raced at Hadleigh. Those hills were tough and we had to really push to get up them and keep going. Everyone finished, but maybe in different ways; some people might have used positive thoughts, others may have focused on the sense of accomplishment they would feel afterward. When you’re in the pain cave during a race, you can break down the distance into mini milestones or use tactical deep breathing to try and lower your heart rate so the race can feel easier.”

Safety First

A few weeks ago, a friendly police officer knocked on my front door. After I got over the shock, he proceeded to sign me up to a initiative called Met Engage, a new platform to inform residents about what the local police are doing in their area, and to allow them to notify the police of issues of concern. You can sign up too via www.metengage.co.uk.

Met Engage has been sending me some interesting information, including these tips for keeping yourself safe when you are out and about this autumn.

Be aware of your surroundings when walking alone, especially at night: look up, look out. Tell family or friends where you are.

Plan your route avoiding shortcuts in isolated places.
Try not to walk along with your mobile phone or valuables on show.
Record your mobile phone IMEI number using *#06# and activate a tracking app. Try and use the tracking app as soon as you can before thief can disable it.
Please remember that if you feel threatened or are in danger, always dial 999.

For more information about personal safety, visit www.met.police.uk/cp/crime-prevention/personal-safety-how-to-stay-safe/

Dem Bones, Dem Bones…

The human skeleton - loading those bones is good for you!

During our stretching after track a few week’s ago, John L referred to bone loading. But what is it and is it a good thing?

Bone loading refers to the mechanical stress placed on bones during physical activity. This stress stimulates bone cells to maintain or increase bone density and strength (a good thing!). The process is part of the body’s natural adaptation to physical demands—when bones are regularly subjected to force, they respond by becoming stronger and more resilient. This is especially important for maintaining skeletal health throughout life, particularly as we age.

Bone loading helps to prevent osteoporosis and reduce the risk of fractures. As people age, bone density naturally declines, especially in postmenopausal women. Without sufficient mechanical stimulation, bones can become weak and brittle. Bone loading helps counteract this by promoting bone remodelling—the process where old bone tissue is replaced with new, stronger tissue. Additionally, bone loading supports:

Posture and balance: Strong bones contribute to better alignment and stability.
Mobility and independence: Maintaining bone strength helps older adults stay active and reduce fall risk.
Metabolic health: Bone tissue interacts with other systems, influencing calcium regulation and hormone activity.

Examples of Bone-Loading Activities

Bone-loading exercises typically involve weight-bearing or resistance movements. Here are some examples:

Walking or hiking – Regular brisk walking applies moderate stress to the bones, especially in the legs and hips.
Running or jogging – Higher-impact activities increase bone loading more significantly.
Resistance training – Lifting weights or using resistance bands targets specific bones and muscles, enhancing bone density.
Jumping exercises – Activities like skipping, jumping jacks, or plyometrics provide high-impact loading (build up gradually if you are not used to it).
Sports – Tennis, basketball, and football involve dynamic movements that stimulate bone growth.
Stair climbing – A simple but effective way to load bones in the lower body.

How to Improve Bone Loading

To enhance bone loading:

Vary your activities: Different movements target different bones, so don’t just stick to one activity.
Increase intensity gradually: Progressive overload helps bones adapt and grow stronger. Going all out risks injury.
Include balance and coordination exercises: These reduce fall risk and complement bone-loading routines. John L had us balancing on our toes, which is an excellent example.
Ensure proper nutrition: Adequate calcium, vitamin D, and protein support bone health.
Stay consistent: Regular activity is key; bones need ongoing stimulation to maintain strength. Little and often is best.

A to Z of Running

Episode twelve in the A-Z of running, and this week it is brought to you by the letter ‘L.’ Lovely!

🦵 Lactic Acid: a by-product of anaerobic metabolism that builds up in muscles during intense exercise, often causing fatigue or soreness. Incorporate tempo runs and interval training into your running routine to improve your lactate threshold—this helps delay fatigue and boosts endurance.

🧪 Lactate Threshold: the intensity of exercise at which lactate begins to accumulate in the blood faster than it can be removed. Running at a “comfortably hard” pace for 20–30 minutes once a week will help to raise your threshold and improve race performance.

🦵 Leg Turnover: the rate at which your legs cycle through strides, often measured in steps per minute. A higher number of steps is generally seen as reflecting good running efficiency - aim for around 170–180 steps per minute.

🧘 Long Slow Distance (LSD): a training run done at a relaxed, easy, pace over a long distance to build aerobic endurance. You should aim to include one LSD run per week in your training plan, gradually increasing distance. Keeping the pace conversational will help to avoid overtraining.

🏃 Laps: one complete circuit around a track or a defined loop. Laps are helpful for for structured workouts like interval sessions.

🧠 Log (Training Log): a record of your workouts, including distance, pace, effort, and notes. Keeping a digital or paper log allows you to identify patterns, track improvements, and prevent overtraining. Include rest days and nutrition notes.

🧍 Lunge: a strength exercise targeting the glutes, quads, and hamstrings - key muscles for runners. Add lunges to your warm-up or strength routine. Try walking lunges or reverse and sideways lunges for variety and balance training.

🧭 Landmark Runs: runs that pass notable locations or are used as mental checkpoints during races. They can help to break up long runs mentally.

🧤 Layering: wearing multiple clothing layers to regulate body temperature during cold-weather runs. You should use moisture-wicking base layers, insulating mid-layers, and windproof/waterproof outer layers. Remove layers as needed to avoid overheating.

Greg’s Race Report

The BRR running team at the Eastbrookend Chingford League race

Two races in two days this weekend for Barking Road Runners with Round 02 of the Chingford League and the first Cross Country race of the season. On Saturday BRR were the hosts for Round 02 of the Chingford League with a 5-mile trail race at Eastbrookend Country Park. As well as organising and marshalling duties, BRR fielded a team with their first finisher being Paul Withyman followed by James Lowndes, Martin Page, Jason Suddaby, Tom Brennan, Belinda Riches, Doug King, Hannah Hylton, Emma Paisley, Barry Rowell and Sian Mansley. In addition, in the U11/13s category, Wilf Lowndes completed his first race for BRR.

On Sunday it was the South Essex Cross Country League round 01 hosted by Benfleet Running Club at Hadleigh Country Park. First male finisher for BRR was Steve Philcox followed by Paul Withyman, Martin Page, Tom Brennan, Ron Vialls, Mick Davison, Nick Gorman, Steve Colloff, Barry Rowell, Dennis Spencer Perkins and Rob Courtier. First BRR female finisher was Belinda Riches followed by Lizzie-Beth Garraghan, Nikki Cranmer, Debra Jean-Baptiste, Louise Chappell, Dawn Curtis and Zahra Akram.

Cristina Cooper travelled to New York for her latest marathon, believed to be the toughest of the Abbot World Marathon series, and finished in a time of 3:58:58. This was her 39th marathon in her quest to complete 50 marathons by the age of 50. Next stop, the Boston Marathon on 20 April 2026, if she doesn’t fit one in before then.

Cristina with Paula Radcliffe before the New York Marathon

Barking parkrunners

Barking - Rosie Fforde 24:34, George Hiller 27:32, Andrew Hiller 30:54 and Alan Murphy 49:03.

Moors Valley - Mark New 23:23.

Roding Valley - Belinda Riches 26:57.

Tooting Common - John Mitchell 25:33 and Stephen Colloff 35:07.

Steve C, John and his son at Tooting Common parkrun

Valentines - Jess Collett 27:55, Kevin Wotton 28:42 and Andrew Gwilliam 60:00.

Highest BRR age gradings this week were Belinda Riches 65.43% for the women and Mark New 59.23% for the men.

BRR Diary – November

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 4 November - speed session. Jim Peters Stadium, Mayesbrook Park. This week’s session builds on Jess’s snakes and ladders session from last week; the same length intervals but - sorry! - less recovery. Oh, and you are expected to increase your effort for the shorter reps.

Three times the following (total is 31 minutes)

3 mins at 10k pace, 1 min recovery
2 mins at 5k pace, 1 min recovery
1 min at 5k pace, 1 min recovery

7.00pm, Thursday 6 November - Road Run. Castle Green Centre/Jo Richardson School, Gale Street, Dagenham. A social run around the streets of Barking and Dagenham, usually 4-6 miles. Nobody gets left behind.

9.30am, Sunday 9 November - Orienteering Event. Hainault Country Park, Fox Burrow Rd, Hainault IG7 4QL. Meet at the car park near the Global Cafe for a new and exciting challenge, organised by Greg.

5.30pm, Friday 14 November - West Ham United Track Night. London Marathon Community Track, Queen Elizabeth Olympic Park, E20 2ST (///what3words: hammer.pillow.cook). The event is aimed at bolstering community spirit, providing a welcoming running environment and championing health and wellbeing. It is FREE to attend for all runners aged 18+ but you must sign up in advance (first come, first served). On the night runners can expect a live DJ, great atmosphere, as well as a range of pop-up stalls to help motivate runners throughout the winter months, https://www.whufc.com/news/west-ham-united-launch-track-nights-promote-health-fitness-and-community-spirit

12 noon (juniors), 1.45pm (seniors), Saturday 22 November - Trent Park XC (Chingford League 03). Trent Country Park, Cockfosters Rd, Cockfosters, EN4 0PS. This is a proper cross-country race (courtesy of Barnet & District AC, as part of their historic Fraternity and Sorority Cups). Expect plenty of mud if it has been raining. Free entry for BRR members.

2.00pm, Sunday 23 November. Barking versus the Builders Rematch. Astroturf Football Pitch, South Park Drive. This time our boys mean business!

10.00am, Sunday 30 November - Hockley Woods (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 on the day. 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

I phoned a builder and asked if I could have a skip outside my house. He replied ‘it’s up to you.’

My hands are getting really cold in my fingerless gloves - any tips?

I’ve started a new business making glass coffins. Will it be a success? Remains to be seen.

Quote of the Week

“You don’t have to be extreme, just consistent.”

Jim Rohn

Motivational Speaker

And Finally

Lots of people in the UK celebrated Halloween last week with hollowed out pumpkins by their front doors. But in the USA - of course - they have to take things that bit further.

In Tualatin, Oregon, they hold the annual West Coast Giant Pumpkin Regatta. The annual event features massive hollowed-out pumpkins being raced across a lake by people in elaborate costumes. One unfortunate participant’s pumpkin sprang a leak mid-race. Instead of sinking, it started spinning wildly, forcing the racer to jump out and swim-push it to the finish line, turning the regatta into an impromptu aquatic sprint. Cheering spectators encouraged the soggy competitor to the shore. He was awarded a special “Squash Dash” medal for creativity and cardio.

BRR Blog - 3 November 2025