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Activate Running Coaching

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25.01.2022 The 'niceness' of aerobic zone running (70 to 80% max heart rate) Zone 3 * burn some fat * less risk of injury * build endurance Going to run tomorrow in the aerobic zone? Nice !

23.01.2022 Running in the heat. Plan the run. Keep the distance short if you are a beginner at running in the heat. You will adapt in time but be patient. Find a shady place to run. Are there taps or bubblers on the route? If not carry fluids. More on hydration in a later post. Keep the pace slower than your usual standard training run pace. Keep the heart rate in the aerobic zone.... Next two posts on 'plan the apparel'(what to wear) and plan the hydration See more

22.01.2022 John in Dubbo might be injured and not running much but still open to provide running training plans and/or video analysis of running form. An expert on that is also Nathan Robins running coach in Newcastle who will be happy to provide his services through video or email conversation. Message us for a no obligation quote.

22.01.2022 Even just a little bit is good for us. :-) parkrun tomorrow. Will you be there? "Conclusion Increased rates of participation in running, regardless of its dose, would probably lead to substantial improvements in population health and longevity. Any amount of running, even just once a week, is better than no running, but higher doses of running may not necessarily be associated with greater mortality benefits."https://bjsm.bmj.com//early/2019/09/25/bjsports-2018-100493

21.01.2022 Running in the heat. Prioritise the need. Do you really need to run in the hotter part of the day? But you do anyway because you: *are too busy in the morning *find the air quality is too poor in the morning *have a hot running event for which to prepare... *dislike treadmill running *run twice a day If this is you, the next few posts will assist in effective and safe running in temperatures between 30 and 38 degrees C. See more

21.01.2022 Runs of Dubbo no. 17 Boat Ramp to Sandy Beach water bubbler and return 2.7 km

20.01.2022 Running in the heat. 'Pump' in the fluids. Don't drink too much. One can over hydrate! Before the run, pre-hydrate with an electrolyte drink perhaps with ice for some pre-cooling. During the run, drink to thurst with fluids you are carrying or at regular water taps or bubblers. After the run, drink until you are not thirsty and your urine is not dark.... So, happy running in the heat, but be careful. If you feel light-headed, confused, nauseous or generally not enjoying the run, please stop and recover. But if you follow the advice given in the previous posts, you might discover another solution to keeping up your running fitness during the summer months. See more

19.01.2022 When showering after a long run.

19.01.2022 I am in again. In for number 11. If you would like advice as to how to run/walk this event in under 7 hours (8 min/km) for an official finish, contact me. I would happy to assist.

18.01.2022 Runs of Dubbo no. 19 Barden Park Athletics Oval. Free. Open between 6.00 am and 8.00 pm. Daylight saving time. Check availability on the Dubbo Regional Council website

18.01.2022 Running a little bit, often, is my routine these days. Makes a lot of sense if you want make running a joy rather than a chore. The distance, frequency and pace depends...

17.01.2022 Running technique video analysis from Nathan Robins. Note in 'After', foot strike is under a bending knee, pelvis with less posterior tilt and more relaxed shoulders. These corrections hopefully will allow less overuse injuries to occur to the runner and greater continuity in training. Thank you Nath.

17.01.2022 Runs of Dubbo no. 20 Dubbo Regional Cycling Facility Criterium Track 1 km loop. Running outer perimeter anticlockwise against flow of cyclists.

15.01.2022 As Mr Spock from Star Trek would say 'fascinating'. The running action on display.

15.01.2022 Runs of Dubbo no. 18 parkrun course. 4.98 km (close enough to 5 km). Followed middle of path rather than 'raceline' trying not to knock over other path users ;-)

14.01.2022 Are you training for a marathon? Do you use Strava to log your runs? Do you have an estimation of the time you would like to run in the marathon? Why not have a go at Metathon to provide an estimate based only on pace and kilometers. It does not take into account training with a lot of elevation so if you train in the mountains, it probably is not a good estimation. https://www.metathon.com/

14.01.2022 Nathan Robins in Newcastle is keen to help people become trail runners. It is a wonderful sport.

14.01.2022 When is it too hot to run? Ok you have learned to run when it is warm and maybe even hot. But when is hot too hot to run? These points should be considered? * the air temperature is over body temperature, say 38 degrees C * not only is it hot, but humid as well * you are not feeling well... * you have not done some walking or very short runs to gain some adaptation * your significant other says don't be daft See more

13.01.2022 Running van be fun, even in the heat.

12.01.2022 Runs of Dubbo no.21 South Lakes loop 3 km

11.01.2022 Because summer is here I would love to share some great tips on running effectively and safely in the heat. So, in the next few posts, you will learn the strategies I use to run in the afternoon. The topics will be; prioritize the need, plan the run, prepare the apparel, and pump in the fluids. Lots of 'p's in the next few days to not just cope with running in the heat, but thrive!

10.01.2022 Meet Tim Hearne Tim is about to run his first half marathon length event at the Coastal Ascent 25km in Newcastle. Activate Coach Nathan has been working with Tim over the last 12 weeks to help him achieve this goal and he's ready to go. "Thanks to program and the training sessions I did with Nath, I feel more confident this year for the 25km than I did for the 11km last year." ... Good luck Tim

09.01.2022 Runs of Dubbo no. 16 Boat Ramp to Police Paddock (larger loop) and return to Boat Ramp. 3.6 km.

09.01.2022 Would you like a training plan written for you to achieve a running goal.? If you fill the Google form out below, I can begin that process for you. Click on the image below and hopefully it will take you to the form. Let me know if it does not work! There is no cost for me looking at your responses. The fees for plans will be published in the next post, including 16 week, 12 week and 8 week plans for the Dubbo Stampede Marathon, Half Marathon, 10 km and 5.5 km events.

08.01.2022 'Not succeeding is not failure, just as not failing is not success' This running coach talks in this podcast about learning as a more legitimate sign of success. Every run can teach you something that may help you in life.

08.01.2022 The beauty of the recovery run. Under 70% max heart rate Zone 2 * fun and easy * can use this pace for running on the heat * can use this pace or slower for minor injury recovery running

07.01.2022 Another reason to run

06.01.2022 Running in the heat. Plan the apparel (what to wear) Keep it light in weight and in colour. Wicking fabric is best. Wear a cap and sunglasses. Wear sun screen. Carry fluids in a hydration pack or vest. Carry a cup for taps. Next post is on 'pumping' the fluids (sensibly) into you.

06.01.2022 Runs of Dubbo no. 15 Dundullimal MTB Trail. 3 km. Running in opposite direction to bikes, stepping off to allow them to pass.

04.01.2022 He's finished! Congratulations Tim! A fantastic achievement. Tim's thoughts after the race: "It was really hard but the long runs prepared me well. I'm so glad to finish under 3hrs and achieve my goal. Thanks to Nath at Activate for all his help."... If you have a running or fitness goal you'd like to achieve, discuss it with us and see how Activate Running Coaching can help you too.

03.01.2022 Did you know that you know that there is a 'thing' called a Freedom parkrun? It does not count on your official tally but is a nice run to do occasionally.

02.01.2022 Nathan Robins at work correcting very old running form problems of over striding and low arm carriage.