CLAfitness.com CoachLesley.com
  • Home
  • About CLAFitness.com
    • Coach Lesley
    • CLA Fitness Team
    • CLA Support Team
  • Services
    • Why hire a coach?
    • Running
    • AlterG / Anti-Gravity Treadmill
    • Triathlon
    • Overall Health and Fitness Goals
    • Consulting
    • ChelanCamp >
      • ChelanCamp FAQ
      • ChelanCamp Schedule
  • Training Blog
  • Contact
  • Resources

CLAFitness.com Training

Getting the Most Out of YOUR Group Run

4/11/2018

0 Comments

 
Picture
A big part of what we highlight on social media are photos from our CLA Team Group Runs. Smiles rule the day at a group run for a lot of reasons. Even on a wet and windy day or a day you are just not feeling it, participating in a group run can help you get in your run by holding you accountable and company will often make the miles go quicker.

That said, it’s YOUR run and we want to make sure you are getting the most out of the group run so here are a few simple things to think about.

Accountability

CLA group runs are by RSVP and there is something about saying that you’d be there that helps hold runners accountable to get in their miles. It might be rainy, windy, and/or cold or for various other reasons you might not feel like running, but often you will show up simply because you said you would be there! RSVP's are important to help CLA determine carpools and staff so by RSVP-ing you help make sure the run is set up for you and also your other running friends.

CLA group runs are set up so the runners are grouped together by pace with the fastest runners starting last. This does not mean you have to stay with the group if you don’t want. The goal of the stagger is to have most everyone arriving at the finish at close to the same time. This way, no matter if you run 5 miles or 15 miles, you can chat about your run, the weather or the weekend ahead. We have found over the years it just helps build the team camaraderie.

Another reason we do it this way is simply the benefit that comes from knowing someone is either ahead of you or behind you. Even if you don’t have someone to run with because you are either slower or faster or your workout is slightly different, you still have the benefit of knowing that people are ahead of you that you’ll catch and people are behind you that will catch you. This pull and push can be a great tool to help you get through the run and make your mileage goal.

The Power of the Pack

Besides the accountability of having RSVP’d, using the group to keep you moving is a great way to make the most of your workout. Often one person in a group might be having a great day and another might be feeling a bit off, the power of someone to run with even for a little while can help that not so great feeling run get done. Even if you run with someone for a short bit, this can really make the miles fly quickly. Sometimes we can use the pack to help you run faster than you normally would on your own, or to hit a particular workout, or in some cases we can use the pack to slow us down if we always tend to work too hard.

The shared sense of community that develops during runs is a wonderful aspect of having running partners. The whole adage of like attracts like is really true with runners. They’ll share stories of what worked for them, what training issues they may be struggling with and what goals they are working towards. All the conversation is not just about running either. Over the miles, conversations can range from family to travel and almost anything in between. Do have a problem that needs discussing? Well, many miles later you may have some solutions to try or at least commiseration!

And another benefit of others around that is often overlooked is simply the safety factor. Sometimes we are on courses that are more remote or trails and having other around simply adds another layer of safety for all.

Mental Games

Ever hear those negative voices in your head? The voices that tell you that you are not fast enough or can’t go that far or that you'll hold everyone up? Voices in your head can pop up quite frequently and often stop people from attending a group run at all.  

Remember that everyone who is at a group run was new at some point. Everyone is at a different place in their training and all are there to work toward a goal of their own.  Someone may just be coming back from injury (or life), recovering from a recent race or have very fresh legs and are ready to go! Group Runs are not about being competitive or judgemental, they are not all about pushing the pace either but instead are meant to take the solitary sport of running and make it social and fun. Don’t we all get enough miles alone? Sometimes it works to stay in the group and other times it won’t and either way, that is okay. Be mindful of the purpose of your workout and stick to your pace if you need to.

Not sure what the purpose of your workout is? Ask!  

If you spend a lot of time thinking you are too slow or bashing yourself for not being able to keep up, reframe this negativity and remind yourself that everyone has a different day when showing up for a group run. Just because you start with someone, that doesn’t mean you keep up with them if it’s not working for you on that day. And don’t forget, CLA group runs really are for all abilities and speeds!  

The opposite also applies. If you think you always have to keep up or treating every group run as a hard charging workout don’t be afraid to keep it to a social pace and enjoy that camaraderie! 

Ready to Run

As a courtesy to everyone, make sure you know what the course is and what your plan is. Are you carrying your own water or planning on utilizing the group water stops? Make sure you arrive at least 10 minutes before your start time so you can figure out your water and fueling plan, review directions and any course changes, and make your final wardrobe choice.

Don’t forget to turn on your running watch and learn how to use it before you arrive at the run so you are ready to go!  

Runs can be very chatty or quieter with companionable silence especially if you are attempting to hit a harder pace. Enjoy whatever the day brings. If you must bring headphones, be mindful of only using them if you are on your own and keep the volume low enough so you can hear your surroundings.

New for CLA

We are asking that you start to carry your cell phone on the runs. Please make sure you’ve exchanged cell phone numbers with the group run leader in case of any issues. Another option is enabling a tracking app such as “Find my Friends” on your phone and connecting with the group leader. If you end up finishing and haven’t checked in, definitely send a message saying you are done!  

Non CLA Group Runs

These tips apply to not just CLA Group Runs but any other group run you may attend. When traveling to other cities, joining a local group run is a great way to see the city and meet other runners. Before jumping into an unknown group, make sure to contact the leader and ask questions about the course and how they handle different paces. Do your homework and know where the course goes and how you’d have an “out” like on-demand car services if needed. Run to your ability and enjoy the chance to run like a local!  

Group Runs are for you! 

Group runs can really make a training cycle if you use them well.

Many of us have been hesitant about joining a group at one time or another. It may have been we just enjoyed the solitude of running, it may have been negative voices saying we couldn’t keep up or were worried about an injury. Some may not realize what a benefit a group run can be! 

Regardless, Group Runs are still a favorite thing and something that has gotten all of us through many cold, wet, and uncomfortable runs. These runs have build many memories and friendships that I can’t imagine life without.
0 Comments



Leave a Reply.

    RSS Feed

    Categories

    All
    Adventure
    Aqua Jogging
    Bad Race
    Basebuilding
    Bent Over Reverse Fly
    Bicep Curls
    Bike Trainer
    Biking
    Black Canyon Ultra 100k
    Boston Marathon 2018
    Bucket List
    Calf Muscles
    Canoeing
    #CLAFitness2020in2020
    #CLAFitnessMovementBingo
    CLA Team
    Corona Virus
    Corvid19
    Covid-19
    Creative Fitness
    Cross Training
    Cut Back Weeks
    Deep-water Running
    Depression
    Dryland Swim Routine
    Early Season Triathlon
    Easy Run
    Eccentric Calf Raises
    Event Report
    Fall Changes
    Falling On A Run
    Feet Elevated Clamshells
    Fueling
    General Training
    Gift
    Glute Strength
    Goals
    GPS Watch
    Grit
    Group Run
    Heat
    Heat Training
    Hiking
    Hill Running
    Hoka
    Holiday
    Hot Weather
    Hydration
    IMAZ 2017
    Inactivity
    Injury
    Injury Prevention
    Injury Recovery
    Intentions
    Ironman
    Ironman Arizona
    Ironman Canada
    Ironman Training
    Keep Moving Forward
    Lactate Threshold
    Losing Fitness While On Vacation
    Marathon
    Medial Tibial Stress Syndrome
    Mental Training
    Motiva
    Motivation
    Muscle Matters
    New Year's Resolutions
    No Training
    Nutrition
    Open Water
    Pacing
    Panic Training
    Paris Marathon 2019
    Periodization
    Plank
    Podcasts
    Post Race Blues
    Power Hiking
    Protein
    Quarantine Workouts
    Race
    Race Course
    Race Day
    Race Preparation
    Race Recovery
    Ragnar Relay
    Ragnar Ultra
    Recipe
    Recovery
    Reflective Gear
    Registration Anxiety
    Rest Day
    #restdaybrags
    Rest Day Brags
    Reverse Clamshells
    Road To Ironman
    Runner Buddy
    Runner Gift Guide
    Runner Safety
    Running
    Running Economy
    Running Gear
    Running Orthotics
    Running Partner
    Running Shoes
    Running Watch Tips
    Run Versus Walk
    Seattle Stairway Foot Tour
    Seattle Stairways
    Self-care
    Shin Splints
    Should You Train When You Are Sick
    Sighting
    Sitting
    Sleep
    Speed
    Strength Training
    Stress Hormones
    Strides
    Summer
    Swimming
    Tales From The Day
    Tales-from-the-day
    Taper
    Team
    Tempo
    Trail Running
    Trainer
    Training Anxiety
    Training Benefits Of Heat
    Training For Life
    Travel
    Travel And Training
    Triathlete
    Triathlete Gift Guide
    Triathlon
    Tripping
    Tuck
    Ultra
    Upper Thoracic Mobility
    Vacation
    Vegan Chickpea Salad
    Video
    Virtual Races
    Walking In A Race
    Western States
    Winter Weather
    WSER
    Year End

    Archives
    Our prior blog is available here: LINK

    November 2020
    July 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    January 2019
    October 2018
    September 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017

    Author

    Is there something you'd like the CLA team coaches to address? Let us know!

Powered by Create your own unique website with customizable templates.
  • Home
  • About CLAFitness.com
    • Coach Lesley
    • CLA Fitness Team
    • CLA Support Team
  • Services
    • Why hire a coach?
    • Running
    • AlterG / Anti-Gravity Treadmill
    • Triathlon
    • Overall Health and Fitness Goals
    • Consulting
    • ChelanCamp >
      • ChelanCamp FAQ
      • ChelanCamp Schedule
  • Training Blog
  • Contact
  • Resources