MP Must See - Week 1!
It’s not all about training at MP!
Rest and relaxation are just as important. And since we’re all housebound for the time-being we thought we’d start a weekly “MP Must See” service!
Each week one of our coaches will recommend a television watch that is in some way related to sport, training, exercise or fitness. It might be a documentary, fiction or perhaps a feature film based on a true story. We will include some classics, but will also showcase things that are a little less well known. Some weeks recommendations will be on free platforms like YouTube, other weeks on paid streaming sites like Netflix or Prime.
We hope that this will alleviate some of the lockdown boredom and maybe even give you some inspiration for goals to train for once we’re all allowed back in the gym again!
This week’s first recommendation is freely available on YouTube and is Paul Tierney: Running The Wainwrights.
Photo credit to: Pete Aylward
Following ultra runner Paul Tierney on an epic adventure to summit all 214 Alfred Wainwright Lake District peaks in one go. His goal - to try and beat the record time of 6 days 13 hours and 1 minute, set five years earlier by fellow fell runner Steve Birkinshaw.
Needing to cover a distance of approximately 318 miles and ascend the equivalent height of four times Mt Everest, Paul knew this was his biggest challenge to date and enlisted the help of friends and family.
Battling sleep deprivation and everything the Lake District weather could throw at him, what transpired was a story that gripped not only the fell-running and ultra-running communities but also the wider sporting world.
Enjoy!
The MP Team
Course | February 2020 Couch To 5km
With the new year just around the corner we find that many people tend to be looking forward to fresh starts and new goals.
In our recent end of month giveaway we asked you to tell us what your 2020 training, fitness, competition, challenge, healthy lifestyle goals were and we were overjoyed by the responses. You guys have some seriously awesome plans for next year!
At Macclesfield Performance & Run Macclesfield we too, have some really exciting plans for 2020 and we are chomping at the bit to get them rolling in the new year. We are saving some of the bigger and newer things for another day but today we want to tell you that our ever popular “Couch To 5km” course will be kicking off in February and we can’t wait to see our new runners join us for this one!
Run Macclesfield have been leading couch to 5km courses now since 2014 and each course has been a huge success. With fitness and running newbies of all ages and each with different reasons to attend, our new runners have all progressed through the weekly sessions and gone on to achieve great running routines, some even taking part in running events and challenges.
As the years have gone by our coaches and run leaders experience in leading these courses has meant that we have created a unique and highly successful course designed to help even the weakest and slowest of new runners, transform into 5km superstars.
We’ve created a course for you!
Each individual not only builds up their running ability but they learn about their own running style and are educated on training from day one. Next year will be no exception and we have even added even more to our course for your enjoyment and to help you with your achievement.
Movement screening and biomechanical assessment with Run Macclesfield coach Emma and MP Sports Therapist Tom.
Once booked all attendees will be invited to our C25K introduction evening. You will get to meet your course leaders and others that have booked to start with you. Have an opportunity to ask questions, learn about the course and our facility, have help deciding what clothing/footwear you will need, meet with our in house sport therapist Tom and talk with him about any concerns you have and even have a biomechanical screening in preparation for your new 8 week running programme. We will help you set off on the right foot (pardon the pun) to ensure you get all you need from our C25Km course at Run Macclesfield.
What does the course involve?
Our C25km is a progressive 8 week course, under the tutelage of our UKA Leader in Running Fitness (LiRF) Richard. Who endeavours to offer you full support and programming during your learning period.
The support at our C25Km courses doesn’t stop with the bare bones of the session plans and weekly group runs. Your leader Rich is on hand throughout the 8 weeks to offer you all kinds of support and you even receive 8 weeks of “Core & Mobility” sessions to attend at Macclesfield Performance if you wish to as part of your course content amongst lots of other helpful hints and tips along the way - laying you the perfect foundations for your new found healthy hobby.
History has proven with all of our previous C25Km courses that by end of the course you'll be tackling the distance without a moment’s thought, a fully fledged and more than capable 5km runner!
Yes - YOU!
When & Where?
Your course content includes two coached runs a week, Monday and Wednesday evenings at 18:30. Meeting at Macclesfield Performance on Gunco Lane, Macclesfield, and a homework run to do in your own time. Don’t worry if you aren't able to attend every single session as we have plans in place to ensure you never fall behind.
Kicking off on Monday 24th February with your exclusive introduction evening and then run sessions officially starting on Monday 2nd March.
Over the last 5 years we've delivered 16 courses with over 260 course graduates. These runners have gone to achieve plenty more impressive milestones and goals with us. These include…
Continuous weekly club running with Run Macclesfield.
Involvement in other courses at Run Macclesfield & Macclesfield Performance
Park Run participation.
10km obstacle courses and local events.
Regular trail running.
Half Marathons - both road and trail.
Marathons - both road and trail.
Regular gym attendance at Macclesfield Performance.
Fat loss, better health, new found self-confidence and improved physical fitness.
Join us for our incredible 2020 Couch To 5km course by booking your place now!
Information|Christmas & New Year open times.
Tis the season to be jolly and we think after the success of 2019 you all 100% deserve to be!
We also know that many of you think of MP as a merry place to be and the thought of being away from it for too long is actually something that fills you with dread, that’s why we’ve made sure that we have still got plenty on our timetable for you all, even during the quieter times over Christmas and New Year.
Christmas & New Year 2019
Monday 23rd December
Open Gym 07.00-11.00
MetCon 07.00-08.00
Open Gym 16.00-21.00
WOW 19.00-20.00
Tuesday 24th December (Christmas Eve)
Open Gym 07.00-11.00
Wednesday 25th December (Christmas Day)
CLOSED
Thursday 26th December (Boxing Day)
CLOSED
Friday 27th December
Open Gym 07.00-11.00
Open Gym 16.00-20.00
Saturday 28th December
Open Gym 08.00-12.00
Sunday 29th December
CLOSED
Monday 30th December
Open Gym 07.00-11.00
MetCon 07.00-08.00
Open Gym 16.00-21.00
WOW 19.00-20.00
Tuesday 31st December (New Years Eve)
Open Gym 07.00-11.00
Wednesday 1st January (New Years Day)
CLOSED
Thursday 2nd January
Open Gym 07.00-11.00
Open Gym 16.00-21.00
PADS 17.00-18.00
Friday 3rd January
Open Gym 07.00-11.00
Core & Mobility 07.00-08.00
Open Gym 16.00-20.00
Saturday 4th January
Open Gym 08.00-12.00
Sunday 5th January
CLOSED
*NB - The above could see minor changes/additions nearer to the dates. In that instance this post will be updated. So check in regularly to stay up to date.
Run Macclesfield | W-Group
W-Group coach & main contact Rich
Our “W-group” is programmed and led by UKA qualified Leader in Running Fitness, Richard.
Each session is suitable for c25Km Graduates and new runners able to run an average pace of 13-min/mile or faster over 5km.
Friendly and supportive, W-Group is the next step in your running journey after graduating from our Couch To 5km (C25K) course and for anyone who would like to see progression in their 5km ability.
You will learn to run as a group (without stopping) and we’ll introduce various techniques and sessions within the run.
We’ll look at further goals and how to get you there. Whether it’s completion of a Parkrun or even further distances to tackle.
The sessions incorporate coached warm ups and cool downs and the run (approx 5k) is on a 10 week progressive programme of which you can join in with at any stage. Routes are multi terrain, one week we may be pounding the pavements of Macclesfield and the next enjoying the views in the forest.
If you would like to know more about W-Group and wether this group is suitable for you, contact Richard on 07824 880961.
Want to know more about Rich?
Subscribe to our blog to be updated on all our group sessions at Macclesfield Performance and Run Macclesfield.
Run Macclesfield | T-Group
T-Group coach & main contact Natalie
Our “T-group” is programmed and led by UKA qualified coach Natalie.
Each session is suitable for runners able to run an average pace of 10-min/mile or faster over 5km.
T-Group is a 40-60 minute group running session, with a different focus each week. From road to trail, intervals to endurance, uphill to downhill running and high to low intensity – every week your coach Nat will lead you through a progressive running programme providing guidance and feedback on running technique and intensity.
Our routes are a minimum of 3-miles, but for the speedier runners in the group our ‘loop back’ drill gives an opportunity to cover more miles in the session.
Our main session is always sandwiched between a thorough warm-up and cool down and depending on the session plan, some running drills too!
If you would like to know more about T-Group and wether this group is suitable for you, contact Natalie on 07793 018123.
Want to know more about Natalie?
Subscribe to our blog to be updated on all our group sessions at Macclesfield Performance and Run Macclesfield.
News | Run Macclesfield Relaunch
March 2018 marked the start of an exciting transformation for Macclesfield Performance.
It was “out with the old, in with the new” - new equipment, new time table, new coaches and a new outlook on how we delivered our sessions to you. We are delighted to have seen the gym go from strength to strength in the last 16 months and we continue to look for ways of bringing you even more as members and regular visitors of our independent strength & performance facility in Macclesfield, Cheshire.
Run Macclesfield (Formerly DS Running Club) has been a huge part of Macclesfield Performance and we are really pleased to see that our committed running club has so many happy and dedicated runners every week.
For many years now our RM coaching team have worked hard to ensure that our runners, no matter what their ability, receive the coaching and programming they need to improve as runners.
Emma, Natalie & Rich are keen to see the club continue to grow and to stand out from the crowd, known for for the quality coaching our runners receive. As such, we will be making some exciting changes to help each of our runners become more capable within their groups and with their goals.
From end of August 2019, each group will have their own dedicated coach. The groups will be as follows:
T Group - Coached by Natalie, Tuesdays at 18.30.
W Group - Coached by Rich, Wednesdays at 18.30.
Each of the groups will be programmed by the dedicated group coach and will be multi-terrain groups, meaning all of our runners will become efficient and familiar with both road and trail running.
Each of the groups will meet at Macclesfield Performance at the allocated time slot, unless your coach has informed you otherwise with notice prior to your run day.
The group coach will offer a weekly update on the upcoming runs and locations if anything changes via our social media feeds. You can also contact the session coach directly to request information if you do not have social media access.
You will not be restricted to just one group, runners that wish to run in more than one group a week are of course invited to do so. The only condition being you must be capable, as per the group description.
We will be releasing information on each of the groups, the coaches, and what to expect from September over the next 3 weeks. Starting with information on “T Group” with Natalie, so watch this space.
Course | Couch To 5km June 2019
Running can be a scary thought if you’ve never done it before. Where do you start? How much should you do? Where should you run?
There are so many questions that are sometimes off putting enough if your confidence is already a little low.
At Run Macclesfield & Macclesfield Performance we aim to take all the unknown away to make it as simple and as exciting as possible for you to lace those trainers up and get started! So we developed our Couch To 5km course.
What is the c25km course?
Our C25km is a progressive 8 week course, under the tutelage of our two UKA accredited Running Coaches, Emma & Natalie and a UKA Leader in Running Fitness (LiRF) Rich. Who endeavour to offer you full support and programming during your learning period. We have been leading Couch To 5km Courses in Macclesfield for 5 years and our excitement for getting newbie runners to that 5km marker never fades!
The support at our C25Km courses doesn’t stop with the bare bones of the session plans and weekly group runs. Your coaches and LiRf are on hand throughout the 8 weeks to offer you all kinds of support; ranging from advice on footwear, correct running form, warm up and cool down help, training tips and so much more. The course also includes 8 weeks of “core strength” sessions to attend if you wish as part of your course content amongst lots of other helpful hints and tips along the way - laying you the perfect foundations for your new found healthy hobby.
History has proven with all of our previous C25Km courses that by end of the course you'll be tackling the distance without a moment’s thought, a fully fledged and more than capable 5km runner!
Yes - YOU!
Your course content includes two coached runs a week, Monday and Wednesday evenings at 18:30. Meeting at Macclesfield Performance on Gunco Lane, Macclesfield, and a homework run to do in your own time. Don’t worry if you aren't able to attend every single session as we have plans in place to ensure you never fall behind.
Over the last 5 years we've delivered 15 courses with over 250 course graduates. These runners have gone to achieve plenty more impressive milestones and goals with us. These include…
Continuous weekly club running with Run Macclesfield.
Involvement in other courses at Run Macclesfield & Macclesfield Performance
Park Run participation.
10km obstacle courses and local events.
Regular trail running.
Half Marathons - both road and trail.
Marathons - both road and trail.
Regular gym attendance at Macclesfield Performance.
Fat loss, better health, new found self-confidence and improved physical fitness.
We are immensely proud of all our runners and to help new runners go from strength to strength is one of our favorite things to do.
Check out some of these testimonials.
+ Jules thinks....
C25Km with Run Macclesfield was a fantastic opportunity and experience. The coaches were extremely knowledgeable, they kept an eye on your running form so they could advise you how best to improve or tweak things. The warm ups and cool downs were fantastic and the course worked! Never in a million years did I think I would be able to run 5 kilometers, now I'm doing it regularly! Most importantly... I'm enjoying doing it.
+ Rory says...
For years I tried to run 5km but I always ended up walking bits. The Run Macclesfield C25KM helped me crack how it was done and build it up. It has also been a great way to meet lots of fab people in Macclesfield.
+ Julia has found...
Joining Couch To 5km with Run Macclesfield has been a personal game changer for me. I really enjoyed the training sessions they were incredibly professional, very friendly and lots of fun. The coaches are so inclusive and so encouraging. I can now run 5km without stopping and even get up a few cheeky hills. I have continued to attend the club nights and also run with a few other of the couchers who I met on the course. Running is my new passion!
+ Jayne feels...
For me it was great value for money 16 coached sessions. I still have Emma's advice in my head running now. the longevity of it - I'm still running now where as friends following an app have given up and I get to run with a great bunch of people each week.
News | Nominated Charities 2019
We have decided at Macclesfield Performance to dedicate all of our fundraising events of 2019 to the Teenage Cancer Trust and The Christie this year.
Fundraising is a very personal thing, often it is hard to decide who to fund raise for. However for us it has been easy to decide.
Some of you already know head coach and director of Macclesfield Performance & Run Macclesfield, Dom, has a young nephew Max. Max has been fighting Leukaemia since his 15th birthday in February 2017, and it has made a return this week. Meaning Max will be coming out of maintenance and undergoing more intense treatment for the coming months.
Max is one of a kind, a strong willed and vibrant, talented 16 year old musician, who has shown everyone around him how to live life to the full and be himself and do things his way no matter how hard it can sometimes be to do that!
Max is without a doubt and inspiration in so many ways!
The Teenage Cancer Trust has been there for Max every step of the way since his original diagnosis. They give support to Max and other young patients in hospital, arrange days out to lift spirits, provide counseling, engage with medical professionals and are there at some of the hardest and greatest moments in a young cancer sufferers life.
The charity is dedicated to better the support, treatment, education and awareness for young people with cancer from research and development to entertainment and facilities creation, the Teenage Cancer Trust thinks of it all!
Max is being treated at The Christie in Manchester. Following his first stint of intense treatment at The Royal Manchester Children’s Hospital, Max was moved as an outpatient to The Christie to continue his treatment after he turned 16. The Christie are dedicated to caring for cancer patients and their charitable trust fund helps do just that. The Christie is at the forefront of cancer research, and fundraising goes towards research, care, treatment, patient support and education.
Max himself has requested that we fundraise for both of these charities so that is what we intend to do.
We will be putting together a series of fundraising events over the next 11 months that we hope you all get well involved in. We will also be doing mini-fundraisers all year long, collection boxes, raffles, etc and request that if you do any sponsored challenges or events this year that you consider the Teenage Cancer Trust and The Christie as your nominated charity’s also.
We are really excited abut this and welcome any support and ideas along the way.
Thanks everyone.
Blog | I Run For My Mental Health
Running gathers many fans and followers for a whole variety of reasons. Whether it’s the thrill of achieving a once thought impossible 5km / 10km / Half or full marathon goal or attempting the punishing ultra-marathon distances.
For others it’s something subtlety different. It’s used as a crux to support and improve their mental health and well-being. Whilst all runners/athletes will go through mentally tough periods to achieve their aims I want to talk about what it means to me and how taking up running has been a positive experience (even with all the small injuries).
I suffer from anxiety; I’ve suffered from depression.
I’ve had good mental health; I’ve had bad mental health.
I’m in a high-pressured job. I have a team of 35 staff I have to look after and I put them out into potentially dangerous situations everyday of their working careers. Overtime this responsibility starts to grate and eventually my anxiety takes over. I’ll second guess my decisions, become more irritable, disconnected and depersonalised from everything around me and suddenly I’m in a whirlpool without being able to stop.
The scary stats about Mental Health are staggering and whilst I don’t want to dwell on figures I think it’s important to show some aspects of the
Suicide is the most common cause of death
for men aged 20-49 years in England and Wales
1 in 15 are estimated to have made a suicide attempt
75% of people with diagnosable mental illness
receive no treatment at all
The World Health Organisation have these stats
800,000 people will die due to suicide this year world wide
2272 per day
In the time of one Tuesday night running club session 94 people will have taken their lives.
Two of my favorite (if there’s such a thing about this subject) quotes about depression are below, one serves to show how I once felt and the other the path to a better place.
“Depression is the most unpleasant thing I have ever experienced. . . It is that absence of being able to envisage that you will ever be cheerful again. The absence of hope. That very deadened feeling, which is so very different from feeling sad. Sad hurts but it’s a healthy feeling. It is a necessary thing to feel. Depression is very different.” – J.K Rowling
“And so rock bottom became the solid foundation on which I rebuilt my life.” – Ronda Rousey
Last year I started with Run Macclesfield on one of their C25Km course. This encouraged me to join the club and get myself active again. From then on I’ve raced multiple 10km’s and recently signed up for my first half marathon. I’ve even signed up for 121 coaching sessions…. although I fleetingly regret those after every painful session.
But… the BIG but for me… the social aspect of running is more important than the events.
I’m not interested in beating my fellow runners. I’m after a good group I want to run with. A social group that understands and supports through the tough steps is key to being in a safe space.
I love running (I also hate running). Being out in your own mind space just worrying about the next step or milestone on your run, not worrying about anything else is ace!
The release from everyday pressure and being able to just focus on the run and to lose yourself within the exercise. There’s nothing better than coming in from a good run. Your exuberant, checking the splits on strava and telling the world how good each step was. Running has even improved my family life. I’m less anxious at home and I have an avenue to release my work pressures. I don’t bring things into the family home and worry my wife. I literally tread them into the pavement or ground them into the dirt when I’m out running.
On the flip side, there’s also nothing worse than coming in from a run having ran slower than the previous. Every step is under analysis and you wonder “how am I worse than my last run?” I’ve come in from runs hating every pain and every ache.
Pain is good, pain is a “feeling” – it’s different to depression. It makes me want to go again and smash that bad run into the ground. Struggle means growth and growth means you’re taking the initiative.
The relationship between sport and good mental health is backed up through many studies and the NHS suggest it alongside Cognitive Behavioral Therapy “CBT”.
Getting up and getting active is so important to give you a goal to achieve. It also…
Reduces stress by lowering the body’s stress hormones, adrenaline and cortisol. Aerobic exercise can reduce both generalized anxiety and anxiety sensitivity.
You’ll see an increase in body confidence through training, self-esteem and social confidence, as well as determination and resilience.
Running encourages social interaction, both online and in real life. While this can also create anxiety in itself (who hasn’t had the worry that they’re not fast enough to run with a group?)
A social network is so important when dealing with mental health. It encourages speaking out and the hardest first step of accepting it’s okay to not be okay.
I’ve struggled to think of something fitting to close this. However, anxiety, depression and mental health don’t have closing segments. They always have the potential to be raw, open and ready to burst through at any moment. Everyone has scars, but not all are visible. It’s important to have the social support network that I’ve found from my amazing family and through running. However, if you need to there’s nothing wrong in admitting you’re not okay and that you require further help. We need to break the stigma attached to mental health. I encourage anyone who wants to talk about any of the above to feel free to get into contact if they need an ear to talk to.
An update 4/12/18, I’ve been asked to reassess this article and add further comments to it. The good news is with the help of Run Macclesfield coaches I completed my first (and not last) Half Marathon. I ran this with my friend and fellow RM runner Jon Wright. In May we managed to finish the Manchester Half Marathon, following the programme developed by Run Macclesfield / Macclesfield Performance. It’s one of the best things I’ve done and I’m really proud of it. The run was hard, it was 28 degrees at the height of summer. I ended up with a ‘runners vest tan’ for a few months afterwards. For me it was a very personal journey, I’ve struggled with weight and mental health issues for some years and to be able to achieve 13.1 (you can’t forget the .1) miles in one run is something I’ll forever look back on and see it as the start of something new.
Personally my mental health has been on an upward curve. I’ve become more involved in helping others. Having taken a variety of Mental Health First Aid courses (I advise anyone to do these). I’m more involved with helping others at work and in my personal life. I’m in the position to being able to potential trigger signs of any issues and be able to provide support if people want or need it. Whether it’s informal support or more direction to any relevant charity or NHS care. If anyone wants further information I’m more than happy to provide it.
I struggled to find an ending to this last time but now I’d like to think that the ending is more clearer. I’ve got a distinct route to improving myself and to help others. If anything I’ve been through can help anyone I think that’s the best ending for the article I can say.
Running | Winter Trail Running Guide
It’s fun to be a trail runner in the winter months.
Running up in the hills in the snow, dashing round trails in the rain can be exhilarating but all too often mountain rescue and other emergency services are called out to assist people who just aren’t properly equipped to be out exploring the local hills and countryside.
Be you a newbie to trail running or perhaps you see yourself as a bit of a “pro”. Preparation is essential to keeping yourself safe and prevent unnecessary call outs and the use of stretched and limited emergency resources.
Mountain rescue are an invaluable resource, run by a team of volunteers. Looking after yourself means that you can prevent an emergency and potentially life threatening situation before it occurs.
Dress according to the weather and always carry layers. If you fall over and sprain your ankle for example you are going to get cold fast and even the layers you have on are not going to keep you warm for long in winter conditions. Carry a waterproof jacket (with taped seams) and a foil blanket. Pack a warm hat and gloves.
ALWAYS wear a good pair of well fitted trail shoes. The good grip will help prevent you from slipping on varied surfaces and uneven terrain.
Running in shorts and t-shirt in the snow might look “hardcore” but full length running tights are better advised… if your muscles are cold while you run you are at a higher risk of injury. Wrap up in warm breathable clothing designed for runners. There are great running tights for both men and women, so guys, don’t think that this advice is not for you!
Remember how unpredictable the weather can be. Temperatures can fall very quickly, sudden downpours of rain or high wind and snow can be upon you in a matter of minutes… Be prepared – we live in the North of England!
Plan your route, take a map if you are unsure of the area and have a GPS device to help with navigation.
ALWAYS make sure someone knows where you are running. A rough route and the time you expect you’ll be back is all they will need to know but this tiny piece of information can mean the difference between life and death in some circumstances. Then arrange to call that person when you finish your run as a check in. If nobody knows where you are then that can mean a lot of ground to cover looking for you should something go wrong and a lot of lost time if know one realises you are missing in the first place.
Carry a fully charged phone, you should always be able to call emergency services even without signal.
Where possible run with a group… “safety in numbers”.
Carry food and water, if you end up going off track and adding extra miles in you want to have enough fuel with you to recharge your batteries. Drained energy levels can mean you tire quickly and get yourself into trouble if you have a long way to go. An energy gel, cereal bar or some sweets can be a great pick me up to keep you going both mentally as well as physically.
If you are out on a long run or running later in the day carry a head torch… Runs don’t always go to plan and you should be prepared if it were to get dark sooner than expected.
Carry a whistle to alert other trail users /emergency services to you should you run into trouble.
If you are running somewhere that you don’t know at all and are not experienced at map reading why not hire an experienced guide or join the local running clubs whilst you are in the area. Look on the Fell Runners Association website for local races or look up races that are fully marked and run them whilst you are away… It’s a great way to learn new routes and run safely.
If you are new to trail running join a running group or run with an experienced running coach. They’ll be able to give you loads of valuable trail running advice from technique, to kit and you get to learn trail routes being led by experienced runners and with the safety of a group. You can then go back and run these routes on your own as you become more confident!
Stay Safe, Happy Trail Running!