BRR Blog - 5 January 2026
Can’t remember who posted this picture, but thank you!
Happy New Year, Road Runners!
I hope you’ve had a good Christmas/New Year break. All that build-up and it seems to be over in a flash.
The new year is often a time for reflection on the year that has just past, and planning for the year ahead. If you’ve followed these blogs for a while, you’ll know I’m not keen on new year’s resolutions. ‘New Year, New You’ creates a lot of pressure to make major changes to your life that often just aren’t realistic or sustainable.
Instead, I like the suggestion that I saw in a newsletter from BookitZone, for ‘same you, slightly better.’ This is all about making a few small upgrades to your routine, which you are more likely to be able to stick to. The BookitZone suggestions are below, but you will have your own ideas on what makes sense for you. Is there something small and manageable that will make a positive impact? Is there something new that you would like to try, that will re-awaken your enjoyment of exercising (like Dawn and I trying orienteering on Sunday)? Most importantly, remember, there is no need to rush into anything - you have the whole of 2026 ahead of you!
The “Slightly Better” Method
Here are the five ‘same you, slightly better’ upgrades that BookitZone suggests. You don’t have to do all of them, just the one(s) that resonate with you.
Running doesn’t have to be this hard!
1. Lower the entry requirement
If you’ve been injured or unwell, or have otherwise lost your running mojo, starting out again can feel like climbing Mount Everest. Also, if you have been used to performing at a high level, anything less can feel like a let-down. But it is important that you give yourself permission to do something small. The goal is getting the habit moving again, which you can build from. For example, ten minutes or a jog-walk is better than nothing and, from there, you can progress.
2. Make easy runs genuinely easy
Accidentally making every run a hard run is a mistake that we all fall into. Not only does this risk over-taxing the body, but it can also make the idea of going for a run off-putting. Most of your runs should be at a pace where you could hold a conversation (or at least not feel like you’re being chased by zombies).
3. Stop aiming for perfect weeks
Perfect weeks don’t exist. Real life can - and should - get in the way sometimes. The trick is to have realistic expectations and decide which interruptions are part of normal life. If you are busy at home or work, pledging to run six times a week isn’t likely to stick, but planning to run three times a week with anything else a bonus could be more do-able. Be honest and schedule your training accordingly.
4. Use an event as your anchor
Not surprisingly, BookitZone recommends having an event in your diary to ‘quietly pull you forward', or, in other words, give you motivation to stick to your training routine. It doesn’t have to be a massive challenge: BRR has a number of races coming up. At the moment there is the South Essex Cross Country League and the Chingford League, followed by the East London fiVes Interclub Series (ELVIS) and the Club’s Grand Prix Series in the spring and summer. Races range from 5k to half marathon, on tarmac and trails, so there is something for everyone.
5. Upgrade your self-talk
We are often kinder to our running buddies than we are to ourselves. I bet you’ve advised other people to take it easy or rest, especially after injury or illness, only to try and push it yourself when you are in the very same situation, and then be demotivated when you can’t achieve what you’d like. So, instead of telling yourself ‘I’m failing’ or ‘I can’t do this anymore,’ try telling yourself ‘I’m building again, slowly but surely’ or ‘I’m enjoying what I can do, and the company I do it with.’
Stretch it Out
Six key post exercise stretches
The BookitZone upgrades can apply to any of us, but they are particularly helpful if you have been off running for a little while. If you are knocking out consistent, well-balanced training sessions week after week, you may be thinking there is little room for improvement. However, something we commonly neglect is post-run cool down stretches—especially after races, when chatting or catching your breath takes priority.
Skipping stretching may seem minor, but it can cause tight muscles, lingering soreness and affect future runs. Cooling down after a run helps bring your heart rate and breathing back to normal, prevents blood pooling in your legs, which reduces the risk of dizziness or fainting*.
Instead of stopping abruptly, try a gentle jog or walk followed by static stretches. Below is a simple set of stretches which hits all the key muscle groups Hold each stretch for 30 seconds on each side—just five and a half minutes for a healthier, less injury-prone body.
#1: Standing Quad (and IT band) Stretch
Begin by standing on your right leg. Bend the knee of your left leg and lift your left foot towards your glutes (buttock). Grasp your foot with one hand and hold, pushing your hips forward. You should feel the stretch all along your quadriceps (front thigh). Switch sides.
#2: Standing Hamstring Stretch
Next, stretch the back of your thighs by focusing on your hamstrings. You can do this by bending down to touch your toes and with soft knees, or you can do the standing hamstring stretch: Slightly bend one knee while stretching your opposite leg out in front of you. Now, raise the foot of the outstretched leg by lifting your toes up, but keeping your heel on the ground. Hinge at the waist and reach for your toes. You may also feel this in your calf. Switch sides.
#3: Standing Calf Stretch
Stand tall with your feet hip-width apart. Step one foot back slightly, keeping your heel pressed firmly to the ground and your toes pointing forward. You can use a wall for balance. Bend your front knee slightly and lean forward, keeping your back leg straight until you feel a stretch in your back calf. Switch sides.
#4: Standing Hip Flexor Lunge Stretch
Stand tall with your feet at hip-width apart. Step forward with your right foot. Keeping both feet flat on the ground, drive your right knee slightly forward while gently arching your torso back. Switch sides.
#5: Standing Figure Four Glute Stretch
Standing on your right leg, bend your left leg at a 90-degree angle, placing your left ankle on your right knee. Keep your right knee slightly bent for better stability. Bend your right knee even more until you reach a squat position. Place your left hand on your left knee and gently push down to feel the stretch. Slightly lean your torso forward, keeping your back perfectly straight. Switch sides. If you have trouble balancing, you can do this laying on the floor.
#6: Downward Facing Dog
Start on all fours with hands under shoulders, knees under hips. Spread your fingers wide and press palms firmly into the floor. Lift your hips up and back. Straighten your legs as much as comfortable, forming an inverted “V”. Align your body with your head between arms, ears in line with upper arms, and heels reaching toward the floor (they don’t have to touch).
*If you ever feel really faint after a run, the best thing to do is lay down and raise your legs. This allows the blood that has pooled in your legs and feet to return to your head. It’s usually the lack of oxygenated blood in the head that causes post-run faintness.
A-Z of Running
Episode twenty-one in the A-Z of running, and this week it is brought to you by the letter ‘U.’
Ultra / Ultramarathon - A race longer than the standard marathon distance. Though it could be anything more than 26.2 miles (42.195 km), common ultra distances include 50 km, 50 miles, 100 km, and 100 miles.
Ultrarunner - A runner who regularly trains for or competes in ultramarathon events.
Ultramarathon Pace (U‑pace) - A sustainable, energy‑efficient pace used for very long events—slower than marathon pace and focused on endurance and fatigue management.
Underpronation (Supination) - A foot‑strike pattern where the foot rolls outward rather than inward. Can increase the risk of certain injuries and sometimes requires specific shoe support.
Unilateral Training - Strength or mobility exercises that work one side of the body at a time (e.g. single‑leg squats). Supports balance and injury prevention for runners. Just remember to exercise the other side too!
Uphill Repeats - A structured workout involving repeated hard efforts running uphill to build power, strength, and aerobic capacity.
Upper (Running Shoe Upper) - The top part of a running shoe—usually made of mesh or knit—that secures the foot and affects breathability and comfort.
Upshift (Pace Change) - A purposeful increase in running speed, often used in fartlek sessions or during the final part of a race.
Greg’s Race Report
There was no league racing for Barking Road Runners in the final week of 2026, but a few members found some events to ring in the New Year. Barry Rowell ran in the Tadworth 10-mile race cross country run with four laps of a tough hilly course on the Epsom Downs finishing in 1:52.30.
Alison Fryatt and Dawn Curtis did an orienteering run in Epping Forest, hosted by Chigwell and Epping Forest Orienteering Club. They chose the 3.75k distance as it was their first attempt at orienteering. Despite a few wrong turns they both managed to finish an enjoyable run with the added bonus of encountering a herd of Fallow Deer on one of their detours.
Alison and Dawn at their first orienteering event
BRR New Years Day parkrunners
Chelmsford Central - Craig Chappell 23:58, Gary Harford 29:11 and Louise Chappell 31:24.
Craig, Louise and Gary at Chelmsford Central parkrun
Cranbrook - Belinda Riches 29:41
Harrow Lodge - Mark New 25:31, Steve Colloff 33:20, Dennis Spencer-Perkins 35:17, Alison Fryatt 37:33, Darren Graham 44:09 and Alan Murphy 57:43.
The BRR crew and friends (including a bag) at Harrow Lodge parkrun
Raphael - Rory Burr 23:27, Jason Suddaby 23:50, Stuart Burr 28:03, Mark Odeku 30:00, Faye Spooner 30:07 and John Mitchell 32:32.
Rory and Stuart at Raphael parkrun
BRR parkrunners 3 January
Barking - Joe Stacey 19:11, Rosie Fforde 23:51, Mark New 24:04, Shantelle Keech 24:10, Mark Odeku 26:02, Faye Spooner 29:02, Barry Rowell 29:22, Cristina Cooper 29:48, Jason Li 30:49, Joyce Golder 31:25, Clodagh Shorey 32:02, Andrew Hiller 32:06, Rob Courtier 32:29, Martin Mason 34:32, Nikki Cranmer 39:25, Astrid Effendi 41:41 and Alan Murphy 50:51.
Chelmsford Central - Louise Chappell 31:31.
Harrow Lodge - Rory Burr 23:51 and Doug King 28:06.
Doug at a frosty Harrow Lodge parkrun
Mile End - Dennis Spencer-Perkins 35:41.
Dennis at Mile End parkrun
Pymmes - John Mitchell 32:38.
Sherringham - Paul Ward 31:02.
St Albans - Belinda Riches 35:25 and Steve Colloff 35:27.
Steve C and Belinda at St Albans parkrun
Valentines - Kevin Wotton 25:40, Chandru Thayalan 25:52 and Richard Dudman 34:35.
Highest BRR age gradings were Rosie Fforde 63.1% for the women and Joe Stacey 69.59% for the men.
BRR Diary - January
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 6 January - speed session. Jim Peters Stadium, Mayesbrook Park. Track will be back, with Rob’s timed mile session, followed by 300m repeats off 100m recovery. It will be cold, so a good warm-up will be essential before your mile to prep your muscles and avoid injury.
7.00pm, Thursday 8 January - Road Run. Castle Green Centre, Gale Street, Dagenham. A social run around the roads of Barking and Dagenham, usually around four miles. Faster runners loop back for those who aren’t so quick, so nobody gets left behind.
11.00am, Saturday 17 January - Chingford League 05. Orion Harriers Club House, Jubilee Retreat, Bury Rd, London E4 7QJ. A tough 8k/5-mile cross-country race with plenty of hills, but with spectacular views over London at some points. Free entry for BRR members. Leave plenty of time to walk from the Club House to the race start, and bring your bib number if you have one.
10.00am, Sunday 25 January - SECCL 04. Wild Forest Obstacle Activity Centre, Parsonage Farm, Kelvedon Hatch, Brentwood, Essex, CM15 0LA. Fourth race in the South Essex Cross Country League competition, organised by Nuclear Striders. Expect one or two water features if it has been wet. Entry is normally £5 but BRR members pay only £3.
2.00pm, Sunday 25 January - Barking versus the Builders football match. Football pitch by Barking Bus Garage, South Park Drive. The honour of BRR is at stake - can we beat the builders this time?
Cracker Corner
We had a lovely Christmas but Chris was disappointed when he opened his gift and found it was a wooden leg. I had to explain it wasn’t his main present, it was just a stocking filler.
I was watching an Australian cookery programme and the audience cheered when the chef made meringue. I was surprised as Australians usually boo meringue.
Quote of the Week
“Rome wasn’t built in a day”
Letsile Tebogo, sprinter from Botswana
This was Letsile’s advice to young runners. He isn’t the first person to use the phrase, but it is a good reminder that improvements in your running performance take time.
And Finally…
Looking online, I found this running t-shirt that I thought would be perfect for me. However, Chris tells me that the ‘AF’ doesn’t mean ‘Alison Fryatt’ but stands for something else. I wonder what it could be? Probably still appropriate for me…
