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!
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!