BRR Blog - 6 October 2025
Ron, Sian, and Steve C at the Southend 10k
Hey there, Road Runners!
In the lull in official Club activities, some of you have filled the gap with the Southend 10k. All the info in Greg’s race report, below.
It’s back to Club activities on Tuesday, with the first race in the 2025-26 Chingford League competition on the outdoor cycle track at the Velodrome in the Olympic Park (NOT at the Redbridge Cycling Centre, as originally billed). The course is undulating, making it tough for the runners, but it is always a good race for those spectating, as there are lots of opportunities to see the runners go by. Please read the very important information in the BRR Diary section, below and remember: THERE IS NO TRACK SESSION!
Our Cups (Don’t) Runneth Over
Quality craftsmanship - one of the cupholders made by Micky D
A big thank you to Mick Davison for making us some fantastic cupholders to use at the next BRR Phipps (August Bank Holiday) 4k, and probably other races before then. For this year’s race, we borrowed cupholders from Sikhs in the City, but it is good to have our own. And, I have to say, ours are very nice, in a fetching shade of BRR blue. They should see us through many races to come.
It’s Coming Home
The Barking vs The Builders football match at the end of September was huge fun, even if the final score line wasn’t an accurate reflection of the hard work our boys (I use the term loosely) put into the game. And, as it turned out, half the builders weren’t even proper builders! You’ll be pleased to know that a re-match has been organised on Sunday, 16 November. I know this time our guys will smash it.
A pain in the…Leg
Lower leg pain is a common complaint among runners, often caused by either shin splints or stress fractures. Though they share similar symptoms, these conditions differ significantly in severity, cause, and treatment.
Shin splints, medically known as medial tibial stress syndrome (MTSS), result from inflammation of the muscles, tendons, and bone tissue around the tibia. They typically occur in new runners, those returning after a break, or anyone who rapidly increases training intensity. Pain is usually diffuse along the inner shin but improves during running when the muscles warm up. It will often be felt in both legs.
Stress fractures, on the other hand, are tiny cracks in the bone caused by repetitive force and insufficient recovery. Unlike shin splints, stress fracture pain is sharp, localised (usually over 5cm or less and on one side of the body), and will get worse with activity. There may be bruising (where blood has seeped from the damaged bone) and sweeling. These injuries often stem from overtraining, poor biomechanics, or low bone density, and are more common in women due to hormonal factors affecting bone health. Increasingly, poor energy availability caused insufficient nutrition, is thought to play a part.
Treatment varies:
Shin splints: Rest, ice, anti-inflammatory medication, and low-impact cross-training (e.g., swimming, cycling). Activity can continue but in a modified form. Strengthening and flexibility exercises help prevent recurrence – see below.
Stress fractures: Complete rest from impact activities is essential. A walking boot or crutches may be required, depending on where the injury is located. Good nutrition will help the bone heal but it can take several weeks to months, and a gradual return to activity is crucial – if activity hurts, stop!
Exercises:
These exercises will help strengthen the shins. Start with a set of 10 on each leg and build up as your calves strengthen.
Lateral toe tap – standing on one straight leg, extend the other leg widely to one side and tap your toes.
Squat clock – standing on one bent leg, tap the floor with the other foot, to the front, left, back and right, crossing the tapping leg behind the standing leg when needed.
Hip airplane – standing on one slightly bent leg, bend the other leg and rotate towards the ceiling opening the hips, then back.
Calf raise – standing with one leg on a step or box and holding a weight, raise and lower on the other leg.
A to Z of Running
Episode eight in the A-Z of running, and this week it is brought to you by the letter ‘H.’
Half Marathon: A race with a distance of 13.1 miles (21.1 kilometres), half the length of a full marathon.
Hamstrings: A group of three muscles at the back of the thigh that play a key role in running mechanics and speed.
· Biceps femoris
· Semitendinosus
· Semimembranosus
Diagram of hamstring muscles
Together, they help bend the knee during the swing phase of running, move the leg backwards, and work with glutes and core to stabilise the pelvis and maintain posture. It is important to warm-up properly to reduce the risk of hamstring pulls. Strengthening the hamstrings with exercises like bridges can help.
Heel Drop: The difference in height between the heel and forefoot in a running shoe, affecting stride and impact.
Heel Lock Lacing: A shoe-lacing technique that helps reduce heel slippage, improves stability, and can prevent blisters—especially useful for long runs or hill training. Here’s how to do it:
Lace your shoes as usual, stopping before the last two eyelets at the top.
Create loops with the top eyelets by threading each lace straight up into the top eyelet on the same side to create a small loop.
Take each lace end and cross it over, inserting it into the loop on the opposite side.
Gently pull the lace ends to tighten the loops, which will snug the shoe around your heel.
Tie as usual, finishing with your regular knot or double knot.
Diagram of heel lock lacing, courtesy of Asics
Heel Strike: A running gait where the heel is the first part of the foot to contact the ground during a stride.
Heat Acclimation: The process of gradually adapting to running in hot conditions, improving tolerance and performance.
Heat Exhaustion: A condition caused by overheating, often during long runs in hot weather, leading to fatigue, dizziness, and dehydration.
Heart Rate: The number of beats per minute (BPM) of your heart, often monitored during runs to gauge effort and fitness.
High Knees: A dynamic warm-up drill where runners lift their knees high while running in place or moving forward to activate muscles.
High Mileage: Refers to running a large number of miles per week, often used in marathon or ultra training plans.
Hill Training: A broad term involving varied workouts on inclines to build strength, speed, and endurance including hill repeats (running uphill multiple times).
Hydration Strategy: A planned approach to fluid intake before, during, and after a run to maintain performance and avoid dehydration. For longer races, you may choose to use a hydration pack, a wearable pack with a bladder to hold water and a tube to enable you to drink without stopping.
Hyperextension: When a joint (often the knee) is extended beyond its normal range, which can cause tissues like ligaments and tendons to stretch or tear.
Hypoglycaemia: A condition where blood sugar drops too low, potentially causing dizziness or fatigue during long runs. Conversely, running and other exercise can help with hyperglycaemia, which is high blood glucose (sugar).
Hypothermia: A dangerous condition where body temperature drops too low, which can occur during cold weather runs without proper gear. Always best to wear layers during very cold weather, which you can add or remove as needed.
Greg’s Race Report
Barking Road Runners members Ron Vialls, Sian Mansley and Steve Colloff were at the seaside this weekend for the Southend 10k. Despite the strong headwind on the homeward stretch they managed to finish in times of 50:11, 1:02:58 and 1:09:20 respectively.
The Southend 10k runners with their medals
BRR parkrunners
Ally Pally - John Mitchell 30:56.
Barking - Belinda Riches 24:54, Barry Rowell 29:03, Sian Mansley 29:58, Steve Colloff 31:48, Rob Courtier 31:48, Cristina Cooper 31:49, John Lang 31:49, David Fribbins 32:07, Lizzie Beth Garraghan 33:02, Martin Mason 33:27, Nikki Cranmer 37:27, Dawn Curtis 41:45, Alan Murphy 50:12 and Darren Graham 57:33.
Brentwood - Paul Ward 27:47.
Chelmsford Central - Gary Harford 28:48 and Louise Chappell 31:03.
Finsbury Park - Stuart Mackay 21:10 and Jess Collett 23:33.
Harrow Lodge - Rory Burr 24:17.
Raphaels - Emma Paisley 30:56.
Roding Valley - Paul Withyman 20:36.
Valentines - Mark New 23:43 and Kevin Wotton 25:09.
Highest BRR age gradings this week were Belinda Riches 70.82% for the women and Stuart Mackay 69.13% for the men.
BRR Diary – October
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.
7.30pm, Tuesday 7 October - Chingford League 01. Velopark, Queen Elizabeth Olympic Park, Abercrombie Rd, London E20 3AB - note the change of venue!!!! First race in the Chingford League competition, around the outdoor cycling track at the Olympic Park. Senior Women and U15/17 girls start 7.30pm and Senior Men and U15/17boys start 8.00pm. There is no charge for BRR members to take part, as the Club meets the cost of being in the League.
We can only enter the electronic gates from 7.00pm. Bib numbers will be distributed before participants enter the tunnel via the automatic electronic gates at the front. You will only be allowed to enter if you have your bib number. If you arrive after 7.30pm, when the women’s race starts, you won’t be able to get in! All runners must have a club vest or top, or their result won’t count.
The start lines for the Velopark Chingford League races
7.00pm, Thursday 9 October - Club road run. Castle Green Centre/Jo Richardson School. A road run, usually around 4-6 miles.
7.00pm, Tuesday 14 October - speed session. Jim Peters Stadium, Mayesbrook Park. This week, it is the timed mile with Rob, followed by some distance-based repeats.
10.30am, Sunday 12 October - Tiptree 10 (GP08). Leisure World Tiptree, Maypole Road, Tiptree, Colchester, CO5 0EW. The eighth and final race in the 2025 Grand Prix competition and the last chance to earn points for a 2026 London Marathon place, the Tiptree 10 is a very popular and multiple award-winning 10-mile road race held on quiet rural roads through scenic Essex countryside. Enter here
Sunday 19 October - Great South Run.
7.15pm, Thursday 30 October - Club Annual General Meeting (AGM) 2025. Castle Green Centre/Jo Richardson School, Gale Street, Dagenham. More details to follow.
Cracker Corner
I went to the psychiatrist because I keep thinking I’m an apple. He told me not to worry, we’d get to the core of it.
I’m reading a book about school truancy. It’s by Marcus Absent.
My friend got married in a castle. It was a lovely ceremony, but she found it difficult to take her vows while bouncing up and down…
Quote of the Week
“When fuelled well, the body is incredible, and you can achieve more than you know.“
Heather Timmis
NHS musculoskeletal clinician
And finally…
Christian Roberto Lopez Rodriguez. Photo courtesy Guinness World Records
A Spanish runner called Christian Roberto Lopez Rodriguez has smashed his own Guinness World Record by sprinting 100 meters backwards in high heels. He completed the distance in 16.55 seconds, which is faster than I can manage going forwards in running shoes. The heels had to meet strict requirements at least 2.76 inches high and no more than 0.59 inches wide at the tip. He beat his previous record of 20.05 seconds by nearly four and a half seconds. The question is, why…
