{"id":8313,"date":"2023-10-16T16:41:56","date_gmt":"2023-10-16T16:41:56","guid":{"rendered":"https:\/\/club.runthrough.co.uk\/?p=8313"},"modified":"2023-10-16T16:41:56","modified_gmt":"2023-10-16T16:41:56","slug":"runthrough-newsletter-monday-16th-october","status":"publish","type":"post","link":"https:\/\/club.runthrough.co.uk\/runthrough-newsletter-monday-16th-october\/","title":{"rendered":"RunThrough Newsletter – Monday 16th October"},"content":{"rendered":"\n

\"RunThroughTRAINING<\/strong><\/p>\n

Tips for tapering for your race!<\/strong><\/span><\/p>\n

If you are going for a personal or seasonal best on your next race, or even a good run out to see where your fitness is at, then we would recommend you taper the week of your race. Here we explain more.<\/p>\n

What is tapering?<\/strong><\/em>
\nTapering is reducing your training load in the build up to a race to help us fully recover and energise. If we feel fresher, we can turn up to race day with our best legs, feeling sharp and ready to go. This usually occurs in the final 1-3 weeks before a race, depending on the distance.<\/p>\n

Why should I taper?<\/strong><\/em>
\nTraining hard in the final week or two before race day will bring us minimal fitness gains and only leave us feeling tired and heavy legged. As a result, we reduce our training volume and intensity so that our body has time to fully recover from the hard training of the previous weeks and months. This allows our bodies to build back their carbohydrate stores and allows any muscle damage to repair.<\/p>\n

What should I do when I am tapering?<\/strong><\/em>
\nTapering usually starts the day after your final long training run. Your final long run will be set out in your training plan but if you don’t follow one this will be between 2 and 4 weeks before your race. The longer the race, the longer the taper! During the taper weeks, your schedule will look the same but the volume of your runs will reduce. You might have an additional rest day too. Don’t worry, you can still do some speed work. Keeping a lower volume interval or tempo session in your week will help to keep you ‘sharp’ and capable of running fast. Your last speed session should be at least 3-4 days before your race.<\/p>\n

Focus for race week<\/strong><\/em>
\nFor most of us, tapering feels super counter-intuitive, and can be the hardest period of a training block. We’ve spent weeks and months training hard, making good habits and building our mileage, only to feel like we’re going backwards right before the race – but trust us here! With the extra time on your hands, the focus should be on recovery. Get some extra sleep, add some mobility and stretching, and cook yourself some high quality meals. Trust the process and get ready to leave it all out there on race day!<\/p>\n


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And last but not least… Follow a plan – to find out more and unlock your full potential, start your FREE trial of Runna | #1 rated personalized training plans for running.<\/p>\n

Use code RUNTHROUGH<\/strong> for a 2 week FREE trial!<\/p>\n

For your first 2 weeks of FREE coaching from their amazing coaching team, including British Olympic Marathon Runner Steph Davis, use code RUNTHROUGH after downloading the Runna app.<\/a><\/p>\n

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For anyone looking to join us at our run club sessions, please see details below:<\/p>\n

Clapham Common – The windmill
\nMonday’s – 7pm Start<\/p>\n

Media City
\nTuesday’s – 7pm start<\/p>\n

Email us if you would require more information, or do check out our Instagram page for more details!<\/p>\n

\"RunThrough<\/p>\n

\"RunThrough
\nIn this, the FINAL episode of Project PB join Ben as he recaps The Loch Ness Marathon 2023. The big question is, did he do enough and was Project PB a success? If you’ve enjoyed this series please consider subscribing to RunThrough TV for many more exciting projects to come.<\/p>\n

Remember if you would like to find out more about new levels you can check them out here!<\/a> <\/strong><\/p>\n

Follow Ben here!<\/strong><\/a><\/p>\n

WATCH HERE!<\/a> <\/strong>
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\"RunThrough<\/p>\n

NUTRITION ADVICE<\/strong><\/p>\n

\"RunThrough
\nRegardless of your dietary preferences\/needs, there will always be high-protein snacks that you can have post-session. Looking for some easy, veggie snacks that will fill your protein quota? Please see our handy guide above.<\/p>\n

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\"RunThrough<\/strong><\/p>\n

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Tatton Park 5k & 10k <\/strong>21|10|23 – ENTER HERE<\/a><\/div>\n
Battersea Park 5k & 10k<\/strong> 21|10|23 – ENTER HERE<\/a><\/div>\n
Leicestershire Running Festival<\/strong> 22|10|23 – ENTER HERE<\/a><\/div>\n
Battersea Running Festival<\/strong> 22|10|23 – ENTER HERE<\/a><\/div>\n
Cheshire 10k & 10 mile <\/strong>22|10|23 – ENTER HERE<\/a><\/div>\n
Lee Valley Velopark<\/strong> 28|10|23 – ENTER HERE<\/a><\/div>\n<\/div>\n
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\"RunThroughRUNTHROUGH KIT<\/strong><\/p>\n

See a wide range of brand new custom designed items from shorts and tops to caps and sock.<\/p>\n

Reflective’s and socks are hot this week! With a rebrand and refresh of stock – we are always looking for feedback on what our runners need!<\/p>\n

See the full range of RunThrough Kit HERE<\/a>.<\/p>\n

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WHAT’S YOUR STORY<\/strong><\/p>\n

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’ve got a story to share, we’d love to hear it.<\/p>\n

Drop Emma.cockroft@runthrough.co.uk<\/a> to share your story and see it featured on our website and social media.<\/p>\n

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\"RunThrough<\/strong><\/p>\n

VIDEOS, PODCASTS & PLAYLISTS<\/strong><\/p>\n

Catch up on what the RunThrough Community has been up to with another RunThrough Chat episode with number 178 with Jess and Laura – HERE<\/a>.<\/p>\n

Our very own Matt Wood and Head Coach of New Levels Coaching, Lewis Moses, talk all things running to help inspire, influence and educate on the thing we love the most. – LISTEN HERE<\/a>.<\/p>\n

Our very own Lucy Harfield has started her own podcast – Pinch of Positivity. The podcast hopes to keep it real, talks straight and offer a fresh perspective on how to find the bright side of life – LISTEN HERE<\/a>.<\/p>\n

You can also find the next RunThrough Running Playlist on Spotify HERE<\/a>.<\/p>\n

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REVIEW US!<\/strong>
\nWe have recently added RunThrough to Trustpilot, a review platform open to everyone. We would like to invite you to share your experiences to help others get a real feel and understanding of what RunThrough is all about.<\/p>\n

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Leave us a review on Trustpilot HERE<\/a>.<\/p>\n\n","protected":false},"excerpt":{"rendered":"

TRAINING Tips for tapering for your race! If you are going for a personal or seasonal best on your next race, or even a good run out to see where your fitness is at, then we would recommend you taper the week of your race. Here we explain more. What is tapering? Tapering is reducing […]<\/p>\n","protected":false},"author":2957,"featured_media":8317,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":""},"categories":[53,5,3,54],"tags":[],"_links":{"self":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/8313"}],"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=8313"}],"version-history":[{"count":1,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/8313\/revisions"}],"predecessor-version":[{"id":8316,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/8313\/revisions\/8316"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/media\/8317"}],"wp:attachment":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/media?parent=8313"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/categories?post=8313"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/tags?post=8313"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}