{"id":8036,"date":"2023-06-19T14:25:19","date_gmt":"2023-06-19T14:25:19","guid":{"rendered":"https:\/\/club.runthrough.co.uk\/?p=8036"},"modified":"2023-06-19T14:25:19","modified_gmt":"2023-06-19T14:25:19","slug":"runthrough-newsletter-monday-19th-june","status":"publish","type":"post","link":"https:\/\/club.runthrough.co.uk\/runthrough-newsletter-monday-19th-june\/","title":{"rendered":"RunThrough Newsletter &#8211; Monday 19th June"},"content":{"rendered":"\n<div>\n<p><strong><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4401 size-thumbnail\" src=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Training-Tips-195x130.jpg\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" width=\"195\" height=\"130\" srcset=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Training-Tips-195x130.jpg 195w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Training-Tips-310x205.jpg 310w\" sizes=\"(max-width: 195px) 100vw, 195px\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\">TRAINING TIPS<\/strong><\/p>\n<p>.<\/p>\n<\/div>\n<div>\n<div>Deload weeks, or recovery weeks, are essential to making the most out of your training &ndash; giving your body time to recover\n<p>Training hard all of the time is not only unachievable but it&rsquo;s also taxing on the body. Training at a high intensity every session can build cumulative fatigue within the body and lead to an increased injury risk, as well as being mentally fatiguing.<\/p>\n<p>Welcome the DELOAD week, the best friend you never knew you needed! A deload week is sometimes feared by athletes because they feel they will lose their fitness but it actually does the complete opposite.<\/p>\n<p>Why do we do a deload week?<\/p>\n<ul>\n<li dir=\"ltr\">It allows your body to adapt to all of your recent training<\/li>\n<li dir=\"ltr\">It will mentally refresh you, so you can look forward to getting back into your next block of training<\/li>\n<li dir=\"ltr\">It will allow you to truly overcome underlying fatigue in the body, reducing injury risk<\/li>\n<\/ul>\n<p>If you complete deload weeks correctly and ensure that you listen to your body, you will feel more energised, in turn finding yourself improving quicker.<\/p>\n<p><em>Recovery<\/em><br>\nTake the extra time that you get in a deload week to focus on your body&rsquo;s recovery. Read our below article where we&rsquo;ve covered our top-tips to recover from your tougher sessions as quickly as possible and keep those injuries at bay.<\/p>\n<p><a href=\"https:\/\/support.runna.com\/en\/articles\/6262141-top-tips-to-maximise-your-recovery\" target=\"_blank\" rel=\"noopener noreferer noreferrer\">Recovery &ndash; read more<\/a><\/p><\/div>\n<\/div>\n<div>\n<div>\n<div><strong>.<\/strong><\/div>\n<div><\/div>\n<\/div>\n<div>.<\/div>\n<div>\n<hr>\n<\/div>\n<div>\n<div>.<\/div>\n<\/div>\n<\/div>\n<div>For anyone looking to join us at our run club sessions, please see details below:<\/div>\n<div><\/div>\n<div>Clapham Common &ndash; The windmill<\/div>\n<div>Monday&rsquo;s &ndash; 7pm Start<\/div>\n<div>.<\/div>\n<div>Media City<\/div>\n<div>Tuesday&rsquo;s &ndash; 7pm start<\/div>\n<div>.<\/div>\n<div>Email us if you would require more information, or do check out our Instagram page for more details!<\/div>\n<div>.<\/div>\n<p>&nbsp;<\/p>\n<hr>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-7775 size-large\" src=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/RT-Newsletter-Banners-1584-%C3%97-560px-2-1024x362.png\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" width=\"1024\" height=\"362\" srcset=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/RT-Newsletter-Banners-1584-&times;-560px-2-1024x362.png 1024w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/RT-Newsletter-Banners-1584-&times;-560px-2-300x106.png 300w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/RT-Newsletter-Banners-1584-&times;-560px-2-768x272.png 768w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/RT-Newsletter-Banners-1584-&times;-560px-2-1080x382.png 1080w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/RT-Newsletter-Banners-1584-&times;-560px-2.png 1584w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\"><\/p>\n<div><\/div>\n<hr>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-8038\" src=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Screenshot-2023-06-19-at-15.20.07.png\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" width=\"2284\" height=\"1502\" srcset=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Screenshot-2023-06-19-at-15.20.07.png 2284w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Screenshot-2023-06-19-at-15.20.07-300x197.png 300w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Screenshot-2023-06-19-at-15.20.07-768x505.png 768w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Screenshot-2023-06-19-at-15.20.07-1024x673.png 1024w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Screenshot-2023-06-19-at-15.20.07-1080x710.png 1080w\" sizes=\"(max-width: 2284px) 100vw, 2284px\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\"><br>\n.<\/p>\n<div class=\"text-block\">\n<p>Join Ben Sheppard as he documents his journey towards breaking his Marathon PB with the help of New Levels Coaching! In Episode one of Project PB find out a little more about Ben, his latest marathon attempts and his plans for the next few months!<\/p>\n<p><a href=\"https:\/\/youtu.be\/XYxkGO-IgB0\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>WATCH HERE!<\/strong> &nbsp; &nbsp; &nbsp;&nbsp;<\/a><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<div><\/div>\n<div>.<\/div>\n<p>.<\/p>\n<p>&nbsp;<\/p>\n<hr>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-4403\" src=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Nutrition-advice-195x130.jpg\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" width=\"195\" height=\"130\" srcset=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Nutrition-advice-195x130.jpg 195w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/Nutrition-advice-310x205.jpg 310w\" sizes=\"(max-width: 195px) 100vw, 195px\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\"><\/p>\n<p><strong>NUTRITION ADVICE<\/strong><\/p>\n<p>Reminding everyone on why hydration and nutrition is super important and even more so when training and racing in the heat&hellip; Please stay safe and be aware this weekend!<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-8039\" src=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/FOODIE-FRIDAYYYY-Instagram-Post-Square-13.png\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/FOODIE-FRIDAYYYY-Instagram-Post-Square-13.png 1080w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/FOODIE-FRIDAYYYY-Instagram-Post-Square-13-300x300.png 300w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/FOODIE-FRIDAYYYY-Instagram-Post-Square-13-768x768.png 768w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/FOODIE-FRIDAYYYY-Instagram-Post-Square-13-1024x1024.png 1024w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\"><\/p>\n<p>&nbsp;<\/p>\n<hr>\n<p><strong><img decoding=\"async\" loading=\"lazy\" class=\"size-thumbnail wp-image-4404 alignleft\" src=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/whats-on-195x130.jpg\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" width=\"195\" height=\"130\" srcset=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/whats-on-195x130.jpg 195w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/whats-on-310x205.jpg 310w\" sizes=\"(max-width: 195px) 100vw, 195px\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\"><\/strong><\/p>\n<div><\/div>\n<div>\n<div>\n<div>\n<div>\n<div><strong>LEE VALLEY VELOPARK &ndash;&nbsp;<\/strong>Saturday 24th June &ndash; <a href=\"https:\/\/www.runthrough.co.uk\/event\/lee-valley-velopark-june-2023\/\" target=\"_blank\" rel=\"noopener noreferer noreferrer\">ENTER HERE<\/a><\/div>\n<div><strong>NORTHAMPTON 5K &amp; 10K &ndash;&nbsp;<\/strong>Sunday 25th June &ndash; <a href=\"https:\/\/www.runthrough.co.uk\/event\/northampton-10k-2023\/\" target=\"_blank\" rel=\"noopener noreferer noreferrer\">ENTER HERE<\/a><\/div>\n<div><strong>BATTERSEA PARK 5K &amp; 10K &ndash;&nbsp;<\/strong>Wednesday 28th June &ndash; <a href=\"https:\/\/www.runthrough.co.uk\/event\/chase-the-sun-battersea-park-5k-10k-june-2023\/\" target=\"_blank\" rel=\"noopener noreferer noreferrer\">ENTER HERE<\/a><\/div>\n<div><strong>RUN MEDIA CITY 5K &amp; 10K &ndash;&nbsp;<\/strong>Thursday 29th June &ndash; <a href=\"https:\/\/www.runthrough.co.uk\/event\/run-media-city-5k-10k-june-2023\/\" target=\"_blank\" rel=\"noopener noreferer noreferrer\">ENTER HERE<\/a><\/div>\n<div><strong>GREENWICH PARK 5K, 10K &amp; KIDS RACE &ndash;&nbsp;<\/strong>Saturday 1st July &ndash; <a href=\"https:\/\/www.runthrough.co.uk\/event\/greenwich-park-5k-and-10k-july-2023\/\" target=\"_blank\" rel=\"noopener noreferer noreferrer\">ENTER HERE<\/a><\/div>\n<div><strong>RUNNING GP GOODWOOD MOTOR CIRCUIT &ndash;&nbsp;<\/strong>Sunday 2nd July &ndash; <a href=\"https:\/\/www.runthrough.co.uk\/event\/running-gp-at-goodwood-motor-circuit-5k-10k-half-marathon-july-2023\/\" target=\"_blank\" rel=\"noopener noreferer noreferrer\">ENTER HERE<\/a><\/div>\n<\/div>\n<div><\/div>\n<\/div>\n<div><\/div>\n<\/div>\n<div><\/div>\n<\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<div>.<\/div>\n<div>\n<hr>\n<\/div>\n<div>\n<p style=\"text-align: center;\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-5568 size-medium\" src=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/DSC_0029-600x600-1-300x300.jpg\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" width=\"300\" height=\"300\" srcset=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/DSC_0029-600x600-1-300x300.jpg 300w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/DSC_0029-600x600-1.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\">RUNTHROUGH KIT<\/strong><\/p>\n<p>See a wide range of brand new custom designed items from shorts and tops to caps and sock.<\/p>\n<p>Reflective&rsquo;s and socks are hot this week! With a rebrand and refresh of stock &ndash; we are always looking for feedback on what our runners need!<\/p>\n<p>See the full range of RunThrough Kit&nbsp;<strong><a href=\"https:\/\/www.runthroughkit.com\/?__s=xxxxxxx\" target=\"_blank\" rel=\"noopener\">HERE<\/a><\/strong>.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<p>.<\/p>\n<p>.<\/p>\n<p>.<\/p>\n<div>\n<hr>\n<p style=\"text-align: center;\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-5393 size-medium\" src=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/PHOTO-2019-11-10-16-30-12-300x200.jpg\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" width=\"300\" height=\"200\" srcset=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/PHOTO-2019-11-10-16-30-12-300x200.jpg 300w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/PHOTO-2019-11-10-16-30-12-195x130.jpg 195w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/PHOTO-2019-11-10-16-30-12-768x513.jpg 768w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/PHOTO-2019-11-10-16-30-12-1024x684.jpg 1024w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/PHOTO-2019-11-10-16-30-12-1080x721.jpg 1080w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/PHOTO-2019-11-10-16-30-12.jpg 1504w\" sizes=\"(max-width: 300px) 100vw, 300px\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\">WHAT&rsquo;S YOUR STORY<\/strong><\/p>\n<p style=\"text-align: left;\">Running is one of the most inclusive sports there is and we want to hear about your experiences! Do you run for charity, to keep physically fit and look after your mental health or just because you love it and you can? If you&rsquo;ve got a story to share, we&rsquo;d love to hear it.<\/p>\n<p style=\"text-align: left;\">Drop <a href=\"mailto:Emma.cockroft@runthrough.co.uk\">Emma.cockroft@runthrough.co.uk<\/a>&nbsp;to share your story and see it featured on our website and social media.<\/p>\n<p>&nbsp;<\/p>\n<hr>\n<p style=\"text-align: center;\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-7521 size-medium\" src=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/189dfcdc-d92b-4d6e-b969-b50b38fa2e35-300x300.jpg\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" width=\"300\" height=\"300\" srcset=\"https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/189dfcdc-d92b-4d6e-b969-b50b38fa2e35-300x300.jpg 300w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/189dfcdc-d92b-4d6e-b969-b50b38fa2e35-768x768.jpg 768w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/189dfcdc-d92b-4d6e-b969-b50b38fa2e35-1024x1024.jpg 1024w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/189dfcdc-d92b-4d6e-b969-b50b38fa2e35-1080x1080.jpg 1080w, https:\/\/club.runthrough.co.uk\/wp-content\/uploads\/189dfcdc-d92b-4d6e-b969-b50b38fa2e35.jpg 1734w\" sizes=\"(max-width: 300px) 100vw, 300px\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\">VIDEOS, PODCASTS &amp; PLAYLISTS<\/strong><\/p>\n<p>Catch up on what the RunThrough Community has been up to with another RunThrough Chat episode with number 159 with Emma and Abby &ndash;&nbsp;<strong><a href=\"https:\/\/youtu.be\/IpP1hO5y3TA\" target=\"_blank\" rel=\"noopener\">HERE<\/a><\/strong>.<\/p>\n<p>Our very own&nbsp;Matt Wood and Head Coach of New Levels Coaching, Lewis Moses,&nbsp;talk all things running to help inspire, influence and educate on the thing we love the most. &ndash; <a href=\"https:\/\/podcasts.apple.com\/gb\/podcast\/the-runner-retreat\/id1503998209\" target=\"_blank\" rel=\"noopener\"><strong>LISTEN&nbsp;HERE<\/strong><\/a>.<\/p>\n<p>Our very own&nbsp;Lucy Harfield&nbsp;has started her own podcast &ndash;&nbsp;Pinch of Positivity.&nbsp;The podcast hopes to keep it real, talks straight and offer a fresh perspective on how to find the bright side of life &ndash;&nbsp;<a href=\"https:\/\/www.buzzsprout.com\/968161\" target=\"_blank\" rel=\"noopener\"><strong>LISTEN&nbsp;HERE<\/strong><\/a>.<\/p>\n<p>You can also find the next&nbsp;RunThrough Running Playlist&nbsp;on Spotify&nbsp;<strong><a href=\"https:\/\/open.spotify.com\/playlist\/3CzSGLDtRp5lfWFelqHQoM\" target=\"_blank\" rel=\"noopener\">HERE<\/a><\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<hr>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft\" src=\"https:\/\/getdrip.s3.amazonaws.com\/uploads\/image_upload\/image\/675460\/embeddable_9115372d-a4e2-4231-aa49-3724fd39a756.png\" width=\"353\" height=\"98\" alt=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\" title=\"RunThrough Newsletter - Monday 19th June RunThrough Running Club London\"><strong>REVIEW US!<\/strong><br>\nWe have recently added RunThrough to&nbsp;Trustpilot, a&nbsp;review platform open to everyone. We would like to invite you to share&nbsp;your experiences to help others get a real feel and understanding of what RunThrough is all about.<\/p>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>TRAINING TIPS . Deload weeks, or recovery weeks, are essential to making the most out of your training &ndash; giving your body time to recover Training hard all of the time is not only unachievable but it&rsquo;s also taxing on the body. Training at a high intensity every session can build cumulative fatigue within the [&hellip;]<\/p>\n","protected":false},"author":2957,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/8036"}],"collection":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/users\/2957"}],"replies":[{"embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/comments?post=8036"}],"version-history":[{"count":1,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/8036\/revisions"}],"predecessor-version":[{"id":8040,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/8036\/revisions\/8040"}],"wp:attachment":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/media?parent=8036"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/categories?post=8036"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/tags?post=8036"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}