November 2016 Newsletter

Welcome to the November newsletter.  This month it’s a humdinger.  More advice in coaches corner, some fantastic race reports, Cross Country corner with John Palmer, Theresa’s piece on parkrun and exciting news from Karen and the Social Team.  Enjoy.


Coaches Corner by Sue Baillie

Good Posture, Good Form

Good posture and form allows your body to run more efficiently, which could mean you cover more ground with each step while using the same amount of energy. Also, with your motion better directed towards moving forward, you’re less likely to shift some of the pounding to body parts that aren’t designed to absorb it, and that should reduce your risk of injury.

The 2014 Boston Marathon runner Meb Keflezighi explains;

“It’s easy for poor running mechanics to throw your body out of whack by just one bad element in your running form, eg. If your head is thrust forward in front of your body rather than being in line with your shoulders and trunk, you might over-stride, lean forward too much or have longer ground contact time- or all three!

That’s going to lead to bringing your hamstring up more behind you than underneath you, which in turn, lead to cramping or injury & you’ll be slower”

5 Key body positions

1) Head; held level (as if balancing something on you head), looking 20-30m ahead, ears above shoulders, don’t let chin jut forward.

2) Stomach & Back; Engage your mid-section when running, some tension/tone in abdominal muscles holds good back posture without fatiguing the back muscles.

3) Leg swing; When your right leg leaves the ground and swings forward, your right foot should drive towards the level of your left knee. Reaching calf height is a good goal for people who currently shuffle. Doing so will make your body more upright and help you cover ground with each stride, without over-striding.

4) Landing position; Feet should land under your centre of gravity. If you over-stride with your feet landing well in front of you = you’ll brake slightly with every step and spend more time on the ground rather than transitioning quickly to your next step.

5) Arm carriage; Drive arms in the direction you’re moving, not across your body. Elbows bent about 90* hands move backwards to hip/waist.

Form check list

Pros run with a quick cadence and not much ground contact time. They work on 180 steps a minute. Count the number of times one foot hits the ground, a good target is 90, that equates to 180 steps a minute.

Drills improve running form by strengthening key muscles, improving range of motion, boosting the communication between your nervous system and muscles, and by making you more mindful of good form. Ideally performed a couple of times a week.

There isn’t enough space in this article to properly illustrate all the drills that would be beneficial, so I’m just going to highlight a few which you can see demonstrations of on YouTube.

5 Drills

1) Skipping; This increases stride length & knee lift and improve single-leg balance. Skip forward lifting knee to 90*, tuck foot up under bottom then kick foot out straight in front of you for 20m rest & repeat.

2) Grapevine step; This helped reduce ground contact time & give you a quicker, more efficient turnover. It can also improve knee lift and hip range of motion. Grapevine 20m then reverse direction back to start.

3) Jump, hop, hop; This teaches your running muscles to work in sync with each other, increases your push-off power, improving your ability to move in all three planes to motion & strengthen (often) neglected muscles. Jumps and hops cover a few meters in each direction.

4) Lunge; This builds strength throughout your core and improve your balance. Walking lunges 20m lifting knee to 90* then repeat walking backwards. Sideways walking 10steps each side with the lateral cross-over lunges.

5) Lateral squats; This engages gluteal muscles and improves your balance. Start squat with knees & feet together, step sideways & squat with legs shoulder width apart, moving 20m in each direction.


Goodwood (Sussex Cross Country League) by John Palmer

The first race of the Sussex Cross Country League season and following my recruitment drive we’re down to one-and-a-half teams in the men’s race and none in the women’s! I don’t think it’s me, just an unfortunate number of unavailable people for various reasons.

It’s an easy one hour drive (head for PO18 0PS, turn into the grounds, ignore the car parks until you spot the event on your right with parking just ahead)  and 6 of us turn up nice and early for the men’s race with the meeting already in full swing. Each head straight for the registration tent to sign up and hand over £5, then it’s time to erect the club flag, pitch the tent (a bit away from the other clubs’ as it’s a bit small in comparison) and prepare before starting our warm-ups. The ground’s looking firm so road shoes are the choice of footwear for some, but I wouldn’t generally advise turning up with this being your only option.


It’s a lovely October day at this point with the sun even providing some heat at times and after a while a whistle sounds to call us to the start. As we line up on a nice wide start line (I position myself towards the back row out of the way) there are a few presentations, no idea what I was applauding as the megaphone or my hearing weren’t the best. Then the gun goes bang and we’re off.

The course is two laps round some parkland and through some woods. Nice, although with one major bottleneck bringing at least my rear end of the field to a halt as we go into the woods. By lap two we’re spread out so it’s not a problem. This seems to be insurmountable as it’s been there all three years I’ve run it!

It’s an undulating run, with a longish not-too-steep but definitely uphill bit and a short fairly steep downhill in the woods, but nothing I can’t run all the way up or to scare me on the way down. The first aiders were in action though, so care needs to be taken. I take advantage of a nice point towards the end of lap one to look across and see a small stream of runners a good distance behind me. I’m fairly confident at this point that they won’t all be able to catch me on the next lap. And although one or two closer runners do go past, my occasional looks over the shoulder give no cause for alarm and I even manage to overtake someone towards the end.

And I’ve timed it nicely, as we pack up the flag and tent the first drops of rain start to fall but were away before the deluge.

It’s been a good day, I’m not sure how long the fast boys were waiting for me at the end but they seemed happy enough and we now wait for the results to find out where we stand moving onto Lancing on 12th November. Hopefully with a few more runners!


Yorkshire Marathon- 9th October 2016 by Alice Tellett

In my quest to complete 10 marathons before I’m 30, I thought it was about time I did one in my home county of Yorkshire. This was marathon number 8, and with a mere 7000 runners, was my smallest marathon yet.

As much as I admire many of the BHR runners for running some amazing off-the-beaten track marathons, a marathon to me still means mass participation, closed roads, high fives from thousands of spectators on-route, brass bands on the way round and great atmosphere. Yorkshire marathon delivered all of these, with the added bonus of being in the best county in England  🙂

I headed up to Yorkshire on Friday evening and upon arrival realised I had left my number in Burgess Hill, oops, so some of the Saturday was taken up visiting race HQ to pick up a replacement number. This did, however, allow me to locate the start of the race, right in the heart of York University Campus, where there is a picturesque lake set among all the concrete buildings.

Sunday Morning arrived, we had opted for the park and run option so we headed to Elvington Airfield to catch the bus to the start.  The race itself seemed to be littered with many club runners, but I was the only one in a BHR top.

Upon starting, the race heads straight into the city centre of York. At about 1.5 miles in we ran past the stunning York Minster, which had a great atmosphere, with many people cheering you on. We then headed out of the City of York into the countryside. Compared to the start, the next 10 miles or so were relatively quiet, but this allowed me to get stuck into a nice rhythm and take in the rural surroundings on quiet country roads. Just after the halfway point, the race doubles back on itself for the first time and this allowed me to spot my family who had come to support me. After a quick smile and wave the race started to head back to the City of York. This bit of the race went along a wide main road, which I have to admit was not the most interesting part. However, just after 16 miles the race doubled back on itself for a second time, at this point I realised, despite feeling like I was taking it quite easy, I wasn’t that far behind the 4 hour pacer, and my legs were feeling surprisingly OK.  After spotting my supporters again, the race finally left the main road and headed into slighter quieter village roads. From 21 miles onwards I had planned to walk-run the remainder of the race, but as my legs were feeling OK I opted to walk one minute, run 10 minutes, walk 1 minute, run 9 minutes etc. This turned out to be quite a good strategy of focusing my mind, and before I knew it I was at the 25 mile mark and I thought, what the hell I’m going run the rest.

The route itself is said to be ‘Yorkshire flat’, and despite a few short sharp inclines it was very flat to my seasoned Sussex legs, however there was a little bit of a mean hill at 25.5 miles. Halfway up the hill, however, I spotted a finisher wearing the race bling, it was huge, and naturally I sprinted to the end to collect my own.

The race finished right where it started, at the University, and there were thick crowds to cheer you in. Upon finishing you are presented with a medal, t-shirt, bag of goodies, a silver cape to keep you warm and a text message of your finishing time.

I was very pleased to finish in 4hr 10mins. A wedding followed by a 3 week honeymoon meant my training for the marathon was only 7 weeks long and furthermore it was interrupted with tendonitis. Despite this, I managed to beat my VLM time, which I completed earlier this year after 20 weeks of problem free training. Maybe taking time pressure off and not going all out at the beginning and a little ibuprofen gel on the legs helped me out.


I would highly recommend the Yorkshire marathon to anyone who wants to do a large autumn marathon in the UK. It’s relatively cheap to enter, is very well organised, lots of water stations, a nice medal, awesome atmosphere, great spectators and a lovely route.  I am still deciding whether to do this one again next year but do let me know if you need any more information.

Next stop if Rotterdam for marathon number 9.

Thank you for reading

Alice Tellett



We were staying in Corfu town in late September; On Sunday 25th I decided to go for a short run picking up the bread for breakfast on the way back.

Not long into the run I saw someone in a hi-viz jacket standing next to a jeep. Aha, I thought he looks like a marshal. I asked him what was happening and he explained in broken English there was a run around all the sights in the town starting in half an hour. He pointed to the start not far away.

I ran over and found it was a 14k race which I could enter for €15 . I had €16 with me so how could I resist. The entry form was all greek to me but everyone was very helpful and I was soon signed up. The numbers were printed on fabric- a first for me. A quick phone call to the family to say breakfast would have to wait,and I was ready to go.

It was due to start at 9 am but nothing happened. By this time it was getting warm. About 10 minutes later there was a briefing ,the important points of which someone kindly translated –follow the arrows and look both ways for traffic even if it is a one way street because everyone ignores the road signs.

At last the gun went and about 130 Greeks and I set off. First we meandered through the old streets of the town then it was up a cobbled path to the newer of two Venetian forts, round the fort and down again. The route then went to the south of the town, up a long hot hill on roads that seemed to go on for ages. It then turned down a track into a park, over a metre high wall that another competitor kindly helped me with, and along a narrow path through the woods which reminded me of the round hill romp, except for the weather of course.

We eventually got back to sea level and ran along the bay back towards the town and up the second Venetian fort which was higher and steeper than the first. The last 3 k were through the cobbled streets of the old town again. By this time a cruise ship had discharged its passengers who looked bemused as we weaved between them.

At last the finish arrived after nearer 15 than 14 k and a great handmade glass medal and a t shirt awaited. There was also a free beer and ham sandwich which were very welcome as I had only had a glass of water before setting off. Not good preparation even by my standards.

The results were posted a few days later .i became Suzan Nule and came about 1/2 way down the field but I could not tell you where I came out of the ladies as all the names were in Greek and I don’t know which are women.

It was a great race and I would do it again, but perhaps after breakfast next time. Flights to Corfu are very cheap in September so if you fancy a weekend away with a quirky sightseeing race I’d go for it.



Half Ironman 70.3 European Championship – by Rich Neale

Earlier this year, I competed in the IRONMAN 70.3 European Championship in Frankfurt. This includes a 1.2 mile swim into 56 mile cycle followed by a half marathon – with a 7 hour cut off time. It’s an incredible event to do, and the commitment is undeniable, with 5 hours of daily training (on work days!) it will take over your life!


Competitors from all over become one big family during the event – regardless of where you’re from, language, etc. Everyone helps each other round, high 5ing mid-course.

The emotions of the day can be mixed, at the start I was panicking about everything that could go wrong – only to jump in the water and suddenly start singing “just keep swimming” to myself like a kid.

For me – the cycle was most eventful, having a crash at 20 miles in (and they go fast!), but luckily the event staff are good and I was able to continue. The hardest section is always the run, however, many half marathons you’ve done – there is a real energy drain here. However, the support round is like any big marathon you’ve ever done x100 – an amazing boost that sees everyone to the end. If you’re into bling, you’ll get great medals, & pros continue to see everyone finish and congratulate.


This was my second half iron man, last year I did the full distance in Nice, and I’ve completed one Olympic distance. It’s made me laugh through it and broken me, and been the best feeling ever. At each finish I’ve said never again, but it’s addictive and now I’ll be completing Bastion full in 2017. Bring it on!

If anyone is thinking about competing in triathlons and wants advice, tips, etc. then please ask.


Royal Parks Half Marathon – 9th Oct 2016 by Steve Bird

This is the only London event that I’ve taken part in, it’s a really picturesque course which takes in a number of key London landmarks. Having really enjoyed this event in 2015 I was keen to run it again this year.

I arrived early at Hyde Park where there was loads going on, the festival area is huge so whilst there are lots of people about it doesn’t feel overcrowded. I caught up with some other runners at the charity tent before getting ready for the off.

Conditions were perfect, at 9 am just under 16,000 runners set off. The race starts in Hyde Park and there is a great atmosphere with lots of spectators lining the route.

My original plan was to run just behind a pacer until half way and then push on but after reading Jan’s Boston race report a couple of months ago I changed my mind. Instead I opted to run my own race and it definitely paid off as I settled straight into my target pace which I managed to maintain and ended up with a marginal negative split.

The route heads into Green Park and round Buckingham Palace, then along Birdcage Walk and St James’s Park. You then continue out to Aldwych and back along the Strand, past Trafalgar Square and Nelson’s Column. Then it’s through Admiralty Arch down the Mall and back through Green Park before meandering through Hyde Park for 4 miles. Then it’s into Kensington Gardens for a couple of miles before heading back to the finish in Hyde Park.


The course overall is flat, it felt like there were slight inclines in the second half but that might have been as I was getting tired. I managed to see Nat and Amber twice out on course which gave me a great boost and kept me going.

With so many runners taking part it was great to see Helen out on the course as we shouted a quick hello as we passed each other.

The atmosphere around the course was great again, I enjoyed the day even more this year, possibly because I knew what to expect out on course but also because I’m fitter and have continued to listen and learn more from others which has improved my running and in turn increased the enjoyment factor.

This is a really well organised and friendly event and one which I’d highly recommend. It’s certainly one that I’ll run again in the future.


Tigger bounceathon and Winnie the Pooh Wander – 15th / 16th Oct 2016 – by Helen Pratt

A very wet, early Sunday morning saw a little jog around Ashdown forest, dressed as Tigger. The running group Saxons, Normans and Vikings organise many events throughout the year, mainly in the Dover/Kent area.

As it was the 90th birthday of Winnie the Pooh they obtained permission from Ashdown Forest to hold a 2 day event in the 100 Acre Wood. Saturday, the Winnie the Pooh Wander and Sunday the Tigger bounceathon.


Both days had the same course. A 5.25 mile loop starting at Gills Lap car park – 2 miles one side of the B2026 and 3.25 miles the other side of the road.

It is a 6 hour timed challenge so it is up to you what distance is covered. The mind blower was to get the medal you only had to do 1 lap. 5 laps = marathon, 6+ ultra. You must start the last lap by 5hrs 30mins from the start although due to the overnight rain on the Sunday it was extended to 6 hours because course conditions were not so good.

The run started at 8:30. A quick briefing and celebration of some achievements of the runners and it was time to go. There were many who had run the ‘Pooh’ challenge the day before so there were many tired legs. Although not compulsory fancy dress is encouraged, there were several Tigger’s bouncing around the forest.

The course was well marked with tape, so as long as you kept your eyes open you couldn’t get lost!!

The course was up, down and off road. There was a steep hill to begin with which you then saw in reverse 2 miles later before crossing a road onto a slightly flatter terrain for 3.25 miles. The course went around the 100 Acre Wood, near Eeyore’s gloomy place, The North pole, The Heffalump Trap and Roo’s sandpit. The views and landscape were beautiful.

At the end of each lap you reported to basecamp where there was a well-stocked aid station – cake, crisps and sweets. It also had vegan food. Here you also got your lap card punched or ring the finish bell.

Once you have decided you have done enough laps you ring the bell. You get a great goody bag. I got beer or cider, a box of matchmakers, a bag of m&m’s, chocolate bar, crisps and more – And of course the medal. They know how to please a runner it was enormous.

The S.N.V events are very laid back but well organised and they are really friendly. Next year it will be Eeyore and Piglets turn for an expedition and plod.



Bright 10- 16th Oct 2016 – by Theresa Chalk

  • Entry fee £29 plus £2 booking for affiliated members.
  • No refunds, transfers or referrals.
  • No headphones.
  • 2 weeks prior to event, pack arrives with named number, attached timing chip and a useless baggage label (more seemed lost than used).
  • Stalls with an array of energy products.
  • Massage tables.
  • Guaranteed British weather (the forecast was wrong).
  • A few thousand entries (not sure precisely).

A 10 mile mainly flat route (lets ignore the little inclines that screamed at my hamstrings) along the coast of Brighton and Hove.

Starting point on Hove lawns. How far back you start is dependent on your pen which is designated by your finish time. I suspect they ran out of markers for mine, so I just stood with the few at the back.

9am started with a loop of the lawns, heading into Hove then back towards Brighton’s Madeira Drive. At this point it snakes back and forth heading towards Roedean (which is great for looking out for running buddies who are faster than you). Then happily jogging back towards the finish line, but not quite! Pass the finish to do another lap of the lawns and hooray the medal is in sight with volunteers happy to string it around your neck leaving your hands free, in my case to have a nose blow. Yuk really! Well it was windyish.

Results text in while I was waiting in line for a hot cuppa from the man with a van. Eyes bulging, couldn’t decide on which piece of cake to choose, so a piece of each it had to be. At £2.50 a slice I had to settle for a rather large chunk of Rocky Road and a hot chocolate, yummy!

Nice to have a 10 miler on your doorstep if a coastal run is what you desire.


Aldi Manchester Half Marathon – Sunday 16th October 2016 by Keith Brown

Another road trip for me this time to Manchester. This was the first half marathon in the city but they do have a very successful marathon which has been running for many years in April.

I arrived late on Saturday afternoon by train and had dinner in the city centre before taking a taxi out to the hotel which was located just 500m from Old Trafford football ground in the west of the city. This hotel was a perfect location for the race as it was literally 100m from the starting area and just a ten minute walk from the finish which was next to Emirates Old Trafford Cricket Ground.


The race morning was very wet with heavy rain falling whilst the 12,000 runners were congregating in the starting pens but luckily the temperature was way above the seasonal average which made this weather a bit more bearable.

I began in starting area D and was only two or three minutes ushering towards the start line. So from the off I felt good and ran very confidently on an extremely flat course run on very wide roads.

Just before mile 3 I heard a shout of “Burgess Hill, Burgess Hill” as a runner from Hailsham Harriers joined me for the next few miles when we even met, and overtook, a lady in a Horsham joggers top just after mile 7. It seemed Sussex was out in force up north.

The rain finally eased off and gave way to sunshine for the last 4 miles and I had the 1:50 pacer in my sights. I finished strongly and felt good as I crossed the line on Talbot Road adjacent to the world famous test match cricket ground and the Kellogg’s cornflake factory that produces over 1 million boxes of cornflakes per week!

There were very large crowds lining the finishing mile, sometimes 20 deep, who were offering terrific northern encouragement to all runners. My time was 1:52:46 which I am very happy with as it is my fastest half so far.


I really enjoyed this race which included a great finisher’s goody bag, medal and t-shirt. A very well organised, friendly race run through a great city and the locals offered plenty of support, wine gums and jelly babies!

The stats for the race are here:


Cross Country Corner by John Palmer

Welcome back, it would appear they’ve let me have another go and I’ll start with the next dates for your diary:

  • Saturday 12th November; 14:05 Women, 14:35 men; Sussex Cross Country League Race 2; Lancing Manor – just like the WSFRL event, give or take
  • Saturday 3rd December; 14:05 Women, 14:35 men; Sussex Cross Country League Race 3; Stanmer Park – a new venue for us all!

The Facebook events are up and the whole club invited, although please check the details carefully to ensure your running has reached a suitable level as it’s a step up from WSFRL and being a distant last probably isn’t much fun. If you’re not on Facebook just get in touch with me or Stuart Condie.

I’m pleased to say that we look like having a strong core squad fit, well and available for the next men’s & women’s races and already have some great additions so you won’t be the only newbie if you accept the challenge. If you are interested and want to know more please refer to the October Newsletter.

And so to Goodwood where an enjoyable afternoon was spent last month for the opening league race although we were short of numbers for various reasons. However, provisionally,  Jon Boxall (30:28), Paul Sargent (30:47), Jason Collett (31:48) & Andy Sayers (34:35) placed our men’s Team A in Division 2’s 6th place and Ian Jones ((36:50) and me (39:17) placed a depleted Team B 14th in Division 3.

I promised more events in this issue. Last time I just focussed on the league, which goes quiet in January due to a few other local XC events taking place. Watch out for further details but in case you want to pencil into your diary:

  • Saturday 7th January; Sussex XC Championships; Bexhill (TBC)
    • 5 miles men, 4 miles women (team and individual completion)
  • Saturday 21st January; Sussex Masters XC Champs; Lancing Manor (TBC)
    • 6 miles M40; 5 miles M50 & M60; 4 miles W35 & W45/W55 (team and individual competition)
  • Saturday 28th January; South of England XC Champs; Parliament Hill
    • 15km men, 8km women (team and individual completion); Closing Date 16th December
  • Saturday 11th February; SCCL Race 4; Hickstead
  • Saturday 25th February; ECCA National XC Championships; Nottingham
    • 12km men, 8km women (team and individual completion); Entries open January, close 7 weeks before event
  • Saturday 11th March; UK CAU XC champs and world trials; Loughborough
  • Sunday 26th March; World XC Championships; Lampala; Uganda!

You’ll notice that the distances get a bit tougher on these events. Personally, if I turn up it will be with my camera rather than running shoes unless I’m feeling exceptional when the Masters comes round!

I haven’t gone into the U11, U13, U15, U17 & U20 races available in the league and some of the above events. We do have runners capable of competing, congratulations to our juniors on a comprehensive winning the WSFRL with a race to spare. Please discuss with Stuart Condie if interested.

That’s all for now, except to note:


Accessing the Members Area on the BHR website

Just a reminder that you can access the members area on our website by scrolling to the bottom of any page in the website, and clicking on “Sign in”. The page will re-open, and you will see a button at the top of the page next to the contact us button, marked “members page”

Everyone who is a member of the BHR Google groups can access this page, and it contains information such as AGM and other committee meeting minutes, the club’s accounts, the current door code for the school, policies and newsletters.  If you are missing something, please let us know.


parkrun corner with Theresa Chalk and Allison Willcox

Headlining this months Parkrun corner is a  write up about our newest run director.
Allison Willcox .
img_0116Ali fancied having ago at this volunteering role and wrote this piece about her experience.

Confessions of a newbie Run Director!

Armed only with my limited previous experience as a marshal at a few running events, I had no idea what lay in store for me as Run Director of Clair parkrun. I can only say it was a great experience and I thoroughly enjoyed it.

The core team was on hand throughout the event to advise, answer questions and generally be around to make sure there was full support to ensure smooth running.

Being a bit on the shy side with strangers, yes you did read that right, I surprised myself with chatting freely to people who had visited Clair parkrun for the day and found myself enjoying asking about their running experiences, my own running, and sharing about our club.


For me, the biggest nerves were about making the announcements but again, the core team made sure I had guidelines and as I had chatted to a few visitors, knew there were lots of people to make welcome. It was also nice to be there on a milestone day for one of our BHR members on their 50th Parkrun.I will certainly volunteer for this role again and its definitely something I’d encourage others to do as you’ll see a whole new way to being a part of parkrun.So thank you Clair parkrun, for letting me be a part of your team, I had a ball!


Did you know?

parkrun is the worlds largest running event and its free.  So far in 2016 over one million have walked, jogged or run it.

Did you know?

If you volunteer 25+ times you get a free tee-shirt. a nice colour purple with 25 on the back.

Did you know?

36,301 different people have handed out finish position tokens to park runners at UK parkrun events, all the more appreciated as the temperature begins to drop and their hands feel the chill.

Did you know?

If you run 50+ times you get a free milestone tee-shirt.uk_home_middle

Did you know?

Clair parkrun is happening on Christmas day this year. Start your day dressed as a reindeer or Christmas pudding, or whatever you fancy. I would say there would be free mince pies too.

Happy autumnal running

Theresa C


Social events by Karen Harvey

Thank you to everyone who is coming along to the quiz. It will be great fun and there’s prosecco to be won!Our next event is:

The Christmas Party – December 10th 2016 – Hassocks Golf Club – “2016 – that was the year that was”

Buy your tickets from here:

Please also send your favourite BHR photo from 2016, any runner, event, group pic to;

Also, on 21st december, there is a club run with chrsitmas theme, with mince pies and mulled wine and the draw for marathon places

Social events planned for 2017:


AGM and awards night


Marathon Breakfast

Marathon Meal


Summer BBQ


brewery/vineyard tour

Possibly a new event tbc


Greyhound racing



Running factoids for your delight – supplied by Andrew Baillie

An average man has enough energy in his fat stores to run non-stop for 3 days at 24km per hour. That’s FAST considering about 10-12km per hour is the average pace general punters run at.

Over 1 billion pairs of running shoes are sold world-wide each year.

Physically active people have a 60 percent lower risk for Alzheimers disease than coach potatoes (The Lancet Neurology Sweden)

In the feet, 26 bones, 33 joints, 112 ligaments, and a network of nerves, tendons, and blood vessels have to work together when we run!

Cadence is extremely consistent among professional runners, usually between 185-200 steps per minute! If you are doing less, you may not be working efficiently enough!

In a recent study, when asked what food they couldn’t live without, most runners named bananas as their most adored foodie fix!

The most common injuries runners experience are runners knee, stress fractures, shin splints, Achilles tendinitis, muscle pull, ankle sprains, and plantar fasciitis.

The best prevention strategies for running injuries always include strong body, good form, and the right shoe.  Keep up the core work everyone!

The runners high is not a myth! Runners high describes the feeling of euphoria or release of anxiety you can experience while running.

Physical therapy treatment for running injuries includes massage, strengthening muscles, and giving yourself rest time don’t stint on the rest time!


Once again, a huge thank you to all of the contributors.

Without them, we have nothing to publish.

Please come forward with ideas, articles and reports to help make our newsletter go from strength to strength.

Thanks, Neil and the newsletter team.

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