Focus On: Shin Splints

A lot of novice runners give up quickly thanks to little niggles. Here, I address those problems and solve them so you can get out there and run! Or at least you'll have answers for all those lazy buggers who come up with excuses not to run with you.

Shin Pain

Focus On: Runner's Knee

A lot of novice runners give up quickly thanks to little niggles. Here, I address those problems and solve them so you can get out there and run! Or at least you'll have answers for all those lazy buggers who come up with excuses not to run with you.

Runner's Knee

Review: Zombies, Run!

Coming to the end of a short, intense run I'm flagging. I'm thinking about slowing down, perhaps even walking for a bit. Then comes Sam's voice in my headphones. There's an unusually fast zombie right behind me, she's gaining on me, I've got to run!

Review: Karrimor Phone Arm Wallet

Since the weather got a bit warmer I've done away with my jacket and capris with their handy little bum pocket in favour of skimpier lycra. This has left me with a slight deficit in the phone storage department. I've seen loads of people with arm wallets so thought I'd try out a cheapie - the Karrimor wallet is currently just £3 on Amazon - a bargain not to be missed!

The Blurb: The wallet is designed just to fit your mobile phone and is big enough for most models. The clear panel enables you to use the touch-screen without taking the phone out and it has an adjustable strap for a secure fit.It's available in Black with a choice of either yellow or pink trimmings.

The Trial: My phone (HTC WIldfire) fits snugly into the pocket from the top (no fear of it slipping out mid stride!) as does my husband's iPhone, so I think most phones would be OK unless they're a really bizarre shape. If you really needed to you could shove a key and emergency fiver in there too. The material is slightly stretchy which allows it to move with your arm without feeling too loose or too tight. If you've got really big or really small arms the strap could be a bit of a problem but for most it will be fine. It fits both my husband and I easily. There's a little opening at the top for your headphones to poke through and you can stuff any excess wires in there too which is handy. The wallet stayed put throughout the run and most importantly it was comfortable too.

The Verdict: Does exactly what it needs to! The Karrimor Arm Wallet might not be as stylish as some other makes, but it's cheap, unisex and functional. Thumbs up from Running Bunn!

Early morning training.

"The heights of great men reached and kept,
Were not attained by sudden flight,
But they, while their companions slept, 
Were toiling upwards in the night."
-Henry Wadsworth Longfellow

I have never been very good at getting up early, however the early morning is (in my opinion) by far the most beautiful time of day. It is also the perfect time of day for exercise, so I have spent the past few weeks conditioning my mind and body into getting up early and fitting some training in before breakfast.

The most important step in getting up earlier is going to sleep earlier. It doesn't have to be a big change - I have brought my bedtime forward by about an hour, so I now go to bed at around eleven o'clock. Losing an hour at the end of the day hasn't affected me greatly at all. The final hour of the day is the least productive - it has just meant reading a few less chapters of a book or watching a shorter film (possibly Predator instead of Scarface).

The extra hour or so gained at the start of the day however has made a huge difference. I now set my alarm for 5:30 and by 5:45(ish) I am out of the house, having donned my training gear and downed a protein shake.

Variety is important. If I had been getting up early and doing the same thing every day I think the monotony would have beaten me. My early morning training is usually one of the following; 

• Aerobic endurance (either a steady paced run or intervals).
• Plyometrics followed by sprints (I have to do plyometric training early, when not too many people are about or I get some very strange looks as I jump around my local park).
• Weights session.
• Yoga.

One of the benefits of early morning training is the freeing up of time later in the day (the time after work spent in the gym or running can now be used elsewhere) and I don't know if this is true for other people but early morning training sessions seem to be a lot more effective than sessions later in the day. This has to be purely psychological and I put it down to the fact that training early in the morning makes me feel like Rocky! 

Say Hello to Mr Running Bunn

I'd like to introduce you all to my Mr - Matthew Bunn. He's going to be doing some regular posts on here covering general fitness and weight training as well as, well, anything else he fancies writing about!

So, give the gorgeous chap a warm welcome, comment on his posts and enjoy reading.

10 Of The Best Road Running Shoes

There's a whole world of running shoes out there and finding the best ones for you can be tricky. Here's my top 5 men's and women's running shoes to keep you moving on the these hot summer days.

5
The Nike Dart 9 Men's & Ladies running shoes are lightweight and well cushioned with extra stability around the heel - perfect for keeping you going on longer runs.

Nike Dart 9 Ladies Running Shoes
- £27.99

Nike Dart 9 Men's Running Shoes
- £27.99

 
4
3D cushioning to the heel helps to absorb the impact force of running on hard surfaces in these Adidas Galaxy Elite running shoes. They're great for faster runs and tempo sessions.

Adidas Galaxy Elite Ladies Running Shoe
- £40.00

Adidas Galaxy Elite 2 Men's Running Shoes
- £40.00

3
The Ikonis range from Puma are light enough for use as a gym shoe but have enough mid foot stability, cushioning and a hard-wearing sole to take you out on the road so they're great if you want an all round training shoe.

Puma Ikonis 2 Ladies Running Shoes
- £27.99

Puma Ikonis 2 Men's Running Shoes
- £27.99

 2
These New Balance 1080 running shoes have extra cushioning which makes them a great long distance shoe.  

New Balance 1080 Ladies Running Shoes
- £94.99

New Balance 1080 Men's Running Shoes
- £94.99

1
Lightweight, supportive and sexy. These are a real top-notch running shoe packed full of tech to give a really smooth run. Pricey, but fantastic and absolutely deserve the number one spot.

Asics Gel Kinsei 4 Ladies Running Shoes
- £159.99

Asiscs Gel Kinsei Men's Running Shoes
- £159.99

Review: New Balance 565 Ladies

You might remember last year when I first started running all I had was a pair of Converse High Tops... special edition (Product) RED ones though! Not the best for my feet or legs though. I hot footed it down to a running shop and picked up these bad boys - New Balance 565 Ladies running shoes.

The Blurb: the description for these shoes contains a bit of gobbledigoop jargon - N-Ergy technology, Abzorb® DTS Dynamic Transition System, N-Durance rubber. Basically, they're supposedly cushioned, breathable and have a long lasting sole. You can get them in pink (as I did) or blue.

The Trial: I've done just under 100 miles in these shoes so I think it's safe to say they've been worn in. I normally wear a size 5 or 6 in my everyday shoes but got these in a 7 to avoid getting runner's toe. I noticed from the very first run a marked improvement. I get a smooth running experience, my feet and joints feel cushioned against the force of running on pavements and in this hot weather the mesh upper allows my feet to breathe. There's still a good 300 miles left on these shoes but there's no visible wear on the sole and the rest of the shoe cleans up pretty well, when I can be bothered! They aren't particularly stylish but I'm not hugely bothered about how I look when I'm out running anyway.

The Verdict: These have been a perfect pair of beginner running shoes for me. They're really reasonably priced (just £31.99 on Amazon and at Sports Direct) comfortable and hard wearing. I'd definitely recommend these to anyone who wants to start jogging for weight loss, fitness or fun.

Interval Schminterval

Tonight was the first interval run of my new training plan and wow, was it hard! I started out about a mile from home after feeding a friend's cat and took a scenic route home.

After a 5 minute (uphill) warm-up I had my first fast interval. One minute seems like such a long time when you're running fast, but I did it and as my watch beeped I slowed to an easy jog. Well, I say easy, I mean easier than running fast. The three minute slow interval was just enough to recover before another quick bit, at which point I really felt like I was settling into the run. Kiss of death. After the third fast interval I just could not keep running through the next three minutes so had a one minute walking break, 2 minutes jogging and then the next quick interval. That was exactly what I needed and I ran home for a 30 minute 2.83 mile run, dripping with sweat and thoroughly happy.

I can't believe I had actually looked forward to intervals. How naive I was! Intervals are hard work. It's as much a mental game as anything. I think with experience I'll be able to talk myself into running through the whole thing but I can tell you now, I am not looking forward to 1:2 intervals at all.

Why not become part of my street team over at Run Keeper? Keep up to date with all my runs and challenge me to races and goals!

Steady as she goes!

I'm part way through the second week of my 12 week plan and MAN is it going well!

I have to admit I did miss the first interval session last Sunday but I have completed my four 25minute continuous runs. My Ironman watch has been awesome for this, it stops me focusing on speed and distance which is not as important as just keeping on running.

Just keep swimming running