• 

When I first contemplated writing a blog the two central themes that I had in mind were to try and express the joy that I feel when running through the countryside and how best to share those experiences with like minded people.

Yes the “i” relates to me in that it’s my words, photos and thoughts but at the same time I’m really keen that whoever is reading recognises the “i” as being themselves because they can identify with the locations and enjoyment that these trail running endeavors have to offer.

Running through nature makes me happy, it’s who I am, it’s a part of me and I know this applies to thousands of others. Sharing this common bond whether running with friends or chatting across social media means the “i” is an all inclusive term for everyone that laces up their trainers.

Naturally the “i” prefix also stands for the internet and social media. Creating twitter and Instagram accounts with the same name as my blog made sense and naturally they all feed off each other.

I’m proud to say that I have virtually the same amount of followers and following on both twitter and instagram because again this community based relationship is at the heart of what I want to achieve.

The most famous “i” prefix belonged to Apple , I believe Steve Jobs started out with an intention that the internet was to both inform and inspire, that’s a great place to start.

Running has remained my constant source of hope and normality through the various lockdowns. I write about a broad spectrum of running related topics that draw on my personal experiences. It’s good to share your thoughts if you think they can worthwhile.

Bloggers can be accused of being self centred but my blogs are aimed at everyday running topics that we all experience and benefit from.

Hopefully the “i” in irunoffroad doesn’t just come across as me writing, it also relates to “you” the reader because “we” love to run off road.

Thanks for taking the time to read this.

Roger

After last weekends eighteen mile run I decided to drop back to fourteen this week and prepare myself for a twenty / twenty one miler next weekend.

With HMS Prince of Wales being in dock at the moment this was a perfect excuse to run down and take a photo, after all its not everyday you see an aircraft carrier !!

My mood has been buoyant after the success of a three hour stint last week and coupled with this I’m into my third week of eating better too. I’m convinced its having an effect as I definitely feel that I have more energy.

I’m taking full advantage of the vegetarian options at work and alternating this with jacket potatoes and side salads. After recently watching the Game Changers Netflix film meat consumption and a plant based diet are topics I’m looking into both for my general health as well as supporting my running.

These small steps I’ve outlined, when combined with taking three pieces of fruit to work as well, can only help !! When I saw a vegan sausage roll in Greggs while picking something up for my daughter I couldn’t resist buying one and I’m pleased to report it was quite tasty. I saw this week that Chris Froome is the latest high profile athlete to follow this route. I’ll keep you posted.

Todays run featured a mile or so of muddy field running and then after that it was flat and tarmac. Now, flat and tarmac aren’t my preferred option but I decided I couldn’t miss the aircraft carrier. My pace was good initially and I was pleased not to drop below ten minute mileing for all fourteen.

After all, ten minute miles will give you a 4.22 marathon and at this stage I’d take that. The early chill meant I ran with my egloves and as the sun began to appear it was one of those bright and cold mornings that keep you focused.

The six miles down to my viewing point were even paced and I saw a number of people driving through Gosport on route to the Gosport Half marathon which, as usual, was fully booked. Congratulations to everyone who ran it.

The return leg of my run meant heading for Stubbington and avoiding the fields because quite frankly I was moving well so I decided to work on maintaining my pace.

It’s gratifying when your pervious weeks efforts seem to be paying off and I kept a steady pace.

As you look at my Strava photo you may wonder why I’ve added the phrase “Jolly Roger” , well I was pleased with my run and as coincidence would have it I’d passed a pub near Priddy’s Hard with just that name. Fait …. ha ha !!

With five weeks to the Portsmouth Coastal marathon I’m pleased with my progress and with the Naval aspect from today the phrase “Full Steam Ahead” seemed quite apt for my blog.

Finally, I’d like to thank everyone that read my “Life Affirming” blog from last week. I had a lot of positive feedback which is both pleasing and hopefully may have inspired others to #getoutside and experience the joys of exercise in the fresh air 🙂

Thanks for reading

Roger

 

I recently attended a talk given by Knott Kinetics of Gosport. The phrase “prevention is better than cure” was their topic. The evenings venue and hosts were Knott Kinetics and more specifically Lawrence Knott, the managing director and owner, who was accompanied by two other guest speakers, Edyta Sikorska – Sports Therapy & Chas Staines – Exercise Rehabilitation, both of whom work with Lawrence.

The evening was a joint venture with Nick Carters 545 RunClub that’s a free Wednesday night organised run in and around Gosport. The choice of a 5K or 3K run meaning all abilities are catered for, it’s free and it’s most definitely all inclusive. Sadly I couldn’t make the 5.45 start time but plenty did, as can be seen in the photo above, with Lawrence front and centre of the predominantly Gosport Road Runners !!

Naturally as a running blogger I’m an interest observer and clearly not qualified in this field but I’m going to try my best to pass on some of the great advice we listened to. I have attempted to fill the odd gap here and there as I simply couldn’t remember all of the advice we heard. If I’ve got anything wrong, bear with me !!

As a quick background Knott Kinetics treat beginners through to elite athletics with sports therapy, massage, exercise rehabilitation, strength and conditioning, physiotherapy, osteopathy and acupuncture. Complementing this they offer yoga and palates too.

The main reasons I was draw to come along this evening was after reading on their website that they wanted to promote pro active healthcare i.e. “you” becoming a better version of you and secondly the phrase, I’m sure you will agree that we can all do more to help ourselves. This kind of self help encouragement strikes me as very forward thinking.

Now, ask any runner what their biggest fear / annoyance / frustration is and invariably they will say, being injured !! But, we can minimise the risks by taking “ownership” of our actions, after all it’s better to prevent an injury than have to recover from one. Being injured affects quite a wide circle of our friends and family because they have to put up with us ….. ha ha !!!

I made sure I was right at the front of their exercise studio to get the best possible seat as the presentations started.

Pictured above is Edyta talking to us about the Achilles tendon, how it worked and what could be done to strengthen it. The talk combined some serious and some amusing demonstrations by her fellow contributor Chas, as she used him to illustrate her talk. Naturally this topic was quite specific were as Lawrence and Chas had wider ranging subjects which I’ve decided to concentrate on. Thank you Edyta I now know considerably more about my Achilles and its function.

Lawrence was up next and he underlined the nature of what the business was trying to achieve with some of the principals that I’ve already mentioned. At this point I have to say the combination of a welcoming reception, a good sized studio, weights, cardio machines and  naturally the treatment rooms all make for a very professional combination.

Lawrence concentrated on the core principle of running form and what can be done around optimising the best foot position. Naturally as runners we all bring different attributes, some helpful, others not son much but everything is correctable.

Working from the initial thought that each running stride is sending a shock wave of four times your body weight up your frame then this will inevitably have implications for your ankles, tendons, muscles, knees, hips, back and even neck !!

The talk lead us through having the correct footwear for our running as well as the possibility of using orthotics to correct flat feet. Your feet will both propel you forward as well as take the impact of every running stride. Naturally shoe choices are a huge factor in staying injury free.

Do you pronate, if so you’ll need shoes that have flexible soles and padding for the areas of impact. Are you an over pronator ? you’ll need support for your arches or maybe you’re a supinator then you’ll need cushioning on the rigid outer edge of your foot. Finally, if you are a terminator you probably wont even wear shoes but you’ll make return trips to the clinic …. “I’ll be back” !!

We discussed that balance and strength are key to good form and this was a pre runner to what Chas would talk about later.

Lawrence also included the audience by challenging us to stand on one leg and test our stability. I liked the humorous side of his delivery as he overemphasised bad habits and the effects of poor form.

Listening to the mechanics of running certainly made me consider my posture and it’s easy to see how as we increase mileage then overuse of any incorrect element will eventually lead to injuries. Stand tall, chest open and keep your upper body and pelvis stable.

Warm up, have stability, strength and balance, combine this with the correct running posture and then economy and efficiency will follow on, leading to faster times and longer periods of uninterrupted running.

Finally I think its fair to say that we all run forwards !! This naturally means that we work some muscles more than others and this can lead to muscle imbalance and an increased risk of injury. This imbalance was were Lawrence lead onto Chas as the final speaker.

Chas gave a compelling talk as to the necessity of building a good foundation of strength and conditioning as the cornerstone to success. One of his opening comments was that given a choice would we run for half an hour or use strengthening exercises ? He knew we’d all be running but he then tried to convince us otherwise.

How many of us have lost our running form in the later stages of a race because we are tired. Strengthening your core and conditioning can help both improve and maintain your running form, which in turn, makes you more efficient. Increasing your strength increases your endurance and will prevent injuries.

Chas mentioned that both people new to running as well as seasoned runners should view strength training as part of your total running package and if you don’t then you could be missing out on various gains that improve your technique and lower the risk of injury.

Strength training or resistance can be achieved with free weights, rubber bands, general gym machines and bodyweight exercise. The good stress that this puts our body under forces it to adapt and boost its ability to take on extra loads.

Stronger legs, arms and shoulders will all contribute to a stronger core and as mentioned earlier an imbalance of the muscles can also be worked on. Chas takes a Monday evening class at 6.30pm and is also available to be booked for individual assessments.

Strength training our muscles and bones will naturally help fight off stress fractures which are a common overuse injury. The training doesn’t all need to be in the gym and it doesn’t need to take up hours. Naturally advice from an expert like Chas is recommended as to which exercises suit you the best.

Chas was keen to underline that every top athlete uses strength training so if it helps them then there’s every chance it can help us. That concluded the talks and we finished with “any questions” which actually went on for nearly ten minutes and was a testament to all the speakers being eager to help.

The audience was mainly Gosport Road Runners but I do hope my blog will be of interest to all the runners in our local area as well as further afield.

Huge thanks to Lawrence and Nick for organising this run/talk night as well as Edyta and Chas for their thought provoking talks.

I was impressed with future possible talks that Knott Kinetics are looking to host such as mental wellbeing, nutrition and multisport training so keep your eyes peeled !!

Thanks for reading

Roger

 

The coastal path that follows Langstone Harbour makes up a large proportion of the Portsmouth Coastal Waterside marathon. This event is in its tenth year now and has built up quite a cult status what with the race being the weekend before Christmas.

My training had to be put on hold last week due to a back twinge so the aim of todays run was to get back to double figures.

This blog isn’t so much about the ten miles of running but more about my observations of the area with its tidal mudflats and seabirds.

Over the recent years I’ve looked at my running from a different viewpoint. Yes, I run to the best of my ability but, no I don’t beat myself up over my pace.

Running gives me a sense of wellbeing and mindfulness purely due to the locations that I pass through and the sights that I take in. Photography also allows me to express the enjoyment that I experience while I’m out running. Stopping for a moment to take a photo means that I can both look back on my adventures as well as share them with others.

The two photos that I’ve used so far really capture just why I chose to enter the Believe and Achieve marathon. Naturally the event has a Christmas buzz with many people wearing fancy dress and with rum and mince pies on offer over the previous years these are also reasons for me to return having run the marathon and ultra options before.

The weather conditions this morning were perfect with no wind and the water was as flat as a mill pond. Race day may well be a different matter !! It will definitely be colder in December but extra layers and gloves can remedy that. I love running on the “South Downs” but it’s also good to visit the coast on occasions.

Running next to the water offers a completely different experience to the hilly trails inland. There’s something relaxing and hypnotic about running next to the sea.

My route took me along trails close to the seawall and with the mud flats to your right, the yachts moored out in the deeper channels and wading birds to watch you get a sense that you’re travelling through daily coastal life.

The trail is fairly narrow with the exception of a tarmac section near Farlington marshes but the majority of the time there’s the smell of seaweed, occasional shingle and the lapping of the water onto green algae covered rocks.

Virtually the only people I saw were fishermen who were out early morning bait digging and it struck me that this was probably something they’d been doing for years. I do like to run through areas with some natural history and the old Hayling railway bridge at half way is a great example of this.

The clear water was a perfect mirror to the yachts masts and the individual supports of the long gone railway bridge were a reminder of times gone by. The low tide certainly brought in various birds that feast on the rich offerings. Their calls and chirping was a constant feature of my run.

Some sections of the coastal path are rough underfoot so it’s important not to get too distracted with your sight seeing but overall the conditions underfoot were good.

I’m thoroughly looking forward to a longer run along the coast path next week and as an added bonus I aim run earlier in an attempt to catch the sunrise.

 

My 2019 running has been quite hit and miss due to a number of factors which I won’t bore you with. Todays ten miles were fantastic !! I really connected with my running, my surroundings and my desire to commit. So, after a number of false starts I feel it’s time to focus on the remainder of the year.

I currently only have one race booked and that’s the Portsmouth Coastal marathon which is the weekend before Christmas. I may well enter some other races but the PCM is currently my goal.

Today was a game changer !! After a much better weeks sleep I woke at 7am, half an hour before the alarm and I said to myself, “lets make the most of it” and get up !!

Driving out to Meonstoke only takes about twenty minutes but I used this time to ask myself what did I want to achieve. My conclusion was that I needed ten miles with as few distractions as possible and quite simply to soak up the sights and sounds of a relatively early countryside run.

I decided to run the three miles to West Meon village, follow the High Street up and down and then return to Exton for Beacon Hill. The secondary aim of today was to run past where I dropped out of Race to the King. My feelings were predominantly of frustration the last time I was there and I wanted to replace this with positivity.

Pace wasn’t a factor for today, I decided a sense of reconnecting was my main goal. As I joined the Meon Valley trail I immediately felt relaxed, almost as if I was leaving the old 2019 behind me and embracing the remainder of the year.

I didn’t feel I was running away from the stresses of my life, more that I was heading towards a better way of dealing with them. Being in a good place really is the best way to deal with whatever life challenges you with. Running hasn’t 100% been my happy place this year but I was determined to change this today.

I decided not to look at my gps stats but just to accept whatever came my way and take a photo if I thought it was a good reference point. My first photo was at about two miles in.

“Sheep”

It always strikes me that the animals I see on my travels look happy. It’s a bright sunny day and they are grazing outdoors. A simple existence and yet that’s all I was aspiring to on my run, just to co exist with my surroundings.

As I reached the end of the trail (it’s an old railway line) the remnants of West Meon station’s platform can be seen and I passed through a narrow footpath that takes you to the High Street. This path can’t be more than four feet wide and the walls look like the original stonework from the railway which opened around 1903.

I do enjoy running through history because I like to try and imagine what it would have looked like. My trip up and down the High Street took in the stores, the old post office, a butchers and a pub.

Returning towards Meonstoke I had Exton in my thoughts. I’d clocked up about five miles and was in a good steady rhythm. With few distractions the countryside allows you to listen to your body. This might sound a little self indulgent but I find it motivates me.

Even breathing means I’m pacing my effort, the sound of my footsteps becomes a beat to tune into and you really are living every second because its what you are concentrating on. The simple process of following one stride after another.

Mindfulness and Wellbeing are important to me and I feel I’ve drifted away from them in recent months. Today I felt connected with what I wanted to achieve.

Heading through Exton and up Beacon Hill I wasn’t even really thinking about when I dropped out of Race to The King in June. I was too busy taking in what was around me. The stream that flows through the village, the flint walls, the birds song and the upcoming hill !!

I was pleased to keep a steady pace to the trig point at the top of Beacon Hill which is were my first blog photo was taken. The South Downs Way was made for blue skies and sunshine !! I can definitely say that the effort it took to reach the top of the hill was well rewarded.

The downhill return meant I could speed up and let myself go !! After a number of measured miles due to fitness restraints it’s good to just “run free” downhill.

So, what did I set out to achieve ?

A ten mile run (Tick), inspiration (Tick), mindfulness and wellbeing (Tick) but most of all the sense that I’d thoroughly enjoyed and hour and three quarters of “me time”. Running makes me happy and it has a positive effect on the rest of my life.

I’m ready to commit to get fit with more training and deal better with what every the rest of 2019 has in store. I promise future posts will be less about me and more about running …. ha ha !!

Thanks for reading

Roger

From right to left this photo shows Dr Dan, myself and Neil Jarrett along with a number of Gosport Road runners. The reason/excuse for us meeting in a pub was a talk by Dr Dan on hydration, hosted by Alton Sports, the 5.45 running club and the Four Ale Tap Room.

The 5.45 club is a Gosport running community initiative set up by Nick Carter. All are welcome to the Wednesday “quarter to six” run, whether you’re a club runner or not its an all inclusive invite. Additional to these runs are occasional visits to drinking establishments and talks that are arranged.

Gosport Road Runners (GRR) naturally form the majority of the group but I’ve always felt welcome as a visiting Fareham Crusader runner. Doctor Daniel Roiz De Sa is the Senior Medical Officer at the Institute of Naval Medicine in Gosport as well as a GRR runner. Hayley Sparshott (another GRR runner I know) was also there.

Unfortunately travel commitments ( I caught the bus) meant I couldn’t arrive early enough for the run but a good number of runners had set off from the Alton Sports shop (just up the road). So, a run, talk, real ales/cider and sandwiches …. “yes”, that’s my kind of night 🙂 !!

Our venue for the evening was the Four Ale Tap Room which had numerous beverages on offer considering its relatively small size. The atmosphere is friendly and the chap in charge was as knowledgeable and passionate about his ale as we are about our running. I had two pints of berry cider which went down very well 🙂

Now that I’ve set the scene I’ll try to summarise some of the points Dan made. Naturally Dr Dan is an expert in his field and has years of analysis to call on, I’m simply going on what I remember so please bear this in mind while reading !!

Summer running is a curious and ever changing sport. One week the temperatures can sore into the thirties and then another week the humidity can be just as sapping even if the temperatures are ten degrees less.

So, what’s the best way of coping ?? This depends on your age, height, sex, weight and conditions so bear this in mind too and just remember even the best athletes don’t always get it right … we’ll never forget Jonny Brownlee staggering towards the finish line in Mexico due to his heat exhaustion.

Running when the air temperature his hot will increase your core body temperature. The body sends more blood to circulate through your skin, this leaves less blood for your muscles which then increases your heart rate. If humidity is added to this, then sweat doesn’t easily evaporate and you’ll need to take action against dehydrating.

This photo from Race to the King shows the kind of hot Summers day that’s beautiful to look at but needs quite a lot of planning and thought hydration wise.

Water not only makes up 60% of body weight in men and 50-55% in women but also regulates temperature. Water is lost in urine and sweat, so, to avoid dehydration you need to replace it regularly with both fluid and food. Water, sports drinks, soft drinks, tea and coffee are your obvious starting points and as a measure six to eight glasses of fluid are needed each day.

What I hadn’t considered was that you take in water from the food you eat. Some 20% of your total daily water intake comes from food with fruit and vegetables being 80% water, so eating “real food” on longer runs becomes important as well as on a daily basis.

Becoming dehydrated usually includes a dry mouth, the start of a headache and worsening concentration. One other clear sign is when the colour of your urine becomes darker !!

So, keep well hydrated in the build up to your race, stop drinking alcohol 48 hours before and don’t forget to have a drink as soon as you wake up on race day as well as an hour beforehand. Sipping on a regular basis while running is much more effective than drinking a large amount in one go and you are far less likely to need to go to the toilet !!

At this point I’d also like to mention reducing your single use plastic when drinking. I now take my cup and soft flasks whenever I run. I carry two 500ml flasks and refill them. Help save the planet too !!

 

Another factor to consider is where will you source your fluids from ? Races have feed stations but while out training include garages and shops for your top ups.

I’ve considered my fluids : Water – No calories, Low Fat Milk – nutrients & protein, Hot drinks – drink to suit and Sports drinks – for activity beyond an hour, I personally use SIS hydro tablets that you dissolve in 500ml of water and these include electrolyte.

Other practicalities that were also discussed were, avoid the mid day sun if possible, always wear suntan lotion, it’s personal choice but a visor or a cap can help and finally wear loose fitting wicked material shorts and top to prevent heat building up under your clothes.

Dan mentioned a number of athletes and personalities he’s help and to bring his experiences right up to date he told us he’d be working with celebrity SAS winner Wayne Bridge as he prepares for the 2020 Marathon Des Sables. Wayne will be able to acclimatise in Dan’s heat chambers and be monitored but we can also acclimatise to the heat by running progressively longer each time during the build up to our chosen race.

The last time I listen to Dan was after his own personal 2017 MDS race and a talk that he gave on it. Dan raised sponsorship for Walking With the Wounded in 2017, Wayne will be in 2020 and I did for my Race to the King 2017 focus event so in a small way we have something in common.

So, it’s a huge thank you to Dan for the talk and the various people that helped to make it happen. Typically August seems to have settled into a cloudy 19 degrees but that’s still no excuse not to stay hydrated for your best efforts when running !!

Thanks for reading …. Roger

Saturdays run started by catching the 7.30am train to Winchester so this was the exact reverse of last week. After covering 25 miles a week ago I decided to cut my run short to 19 today and save my strength for Race to the King in three weeks time.

Videos are a new addition to my irunoffroad social media and I’ve had great fun experimenting with the two I’ve made so far. I’ve created a YouTube channel so feel free to subscribe for future running adventures, cheers.

After bumping into Jamie, Paul, Zoe and Tracey from Fareham Crusaders who were on route to Eastleigh for their own “train-ing” run I left Winchester in bright sunshine and good spirits.

The video above shows you Winchester Cathedral where Race to the King finishes, I then followed the South Downs Way up towards Cheeseford Head with fields of glorious poppies to the right and left of me.

Once I’d passed the tank experience (also video’d) it was noticeable the trail was becoming busier with mountain bikers but to be fair they were all considerate by announcing their presence.

I chatted with Lidya from Winchester who’d caught me up. This is the beauty of trail running when you can chat with someone you’ve never met before but the conversation flows about why and where you are running.

Not long after I bumped into my good friend Paul Coates who was running in the opposite direction. We stopped for some banter which again is on the video.

I pressed on towards Exton and then Meonstock Post Office for liquid refills. The temperature had increased during the morning and must have been around 20 degrees so I bought Lucozade as well as water.

Joining the Meon Valley trail I had seven miles to Wickham were I’d decided to cut my run shorter to 19 miles and my wife picked me up. Something she rarely needs to do.  I think its really important to listen to your body when you know you’ve pushed yourself but are still within your limits. I also had a quick chat with Karen Jenkins from the Crusaders along the old railway line.

My double marathon isn’t far away now so it’s taper time and flexibility work. Arriving at the start line uninjured and having flushed out the stiffness of long runs means you start with a degree of confidence even if I haven’t done the volume of training I’d liked to of due to issues earlier in the year.

Thanks for reading and watching 🙂

Roger

I ran with my friend Jamie from Fareham to Wickham (5 miles), then along the Meon Valley Trail (7 more miles) to arrive at what will be the 40 mile point of Race to the Kings 53 miles.

I recorded a video to show the last 13 miles of RTTK i.e. the last quarter.

Please take a watch and maybe even subscribe to my YouTube channel. Thanks very much

Videos are fairly new to me so all comments are welcome 🙂 Thanks Roger

How many sponsored reviews have you read that claim the product was “pants” ?? Not many, I’m sure. Thanks very much to SKINS for sending me these to try. I have nothing but praise, they offer support, wick away sweat and are so comfortable you almost forget you have them on !! I wear them on all of my long runs now.

Yes, we are talking “pants”, and more specifically SKINS DNAmic Core compression shorts. I’ve used other compression shorts and a combination of underwear, with them, so this was to be new territory with just wearing one pair.

The reason I’ve put off writing about them is because I wanted to give them quite a few outings and make sure I’d run for two hours plus.

Your running under garments may not be an issue during a 5 or 10K but once you start running longer distances then comfort and support becomes a topic that needs to be addressed.

I’ve previously blogged about SKINS compression socks and as a company I believe they live up to their marketing claims, ….. i.e.

“We create bloody good sportswear that makes everyone the best they can be”…. TICK

“We believe that how you play sport defines how you live life” ….. TICK.

I completely agree with both of these statements and especially the second because as an endurance runner I believe that willpower, staying power and an ability to cope with whatever’s thrown at you, over long periods, all transfer into your self belief when tackling, non running everyday tasks.

Previously I’ve worn compression shorts that were a similar length to cycling shorts but these feel far less restrictive, don’t show from under my actual running shorts and still provide great support.

You’ll be pleased to know I resisted the temptation to include a photo of me wearing my tight shorts. I’m aware that such images could have long lasting effects !!! Ha Ha 🙂

I chose extra large, not because of any physical attributes, but because from experience I’ve found one size up helps me.

Trail running puts a different kind of demand on your body compared with road running. The extra demands that running up a hill put on your thighs and bottom are then matched with the pounding on the way downhill. SKINS compression shorts suit the demands of these activities.

The support that SKINS compression shorts offer can be measured in both physical and mental terms.

My shorts reassure me that I’ll have no chaffing or friction issues and no riding up of underwear because I’m wearing one garment that fits me very well, including my sensitive area. As the hours of running effort pass by SKINS help to make the process bearable.

I’m reassured because I know the support will minimise any strains or injuries and wearing them will make a huge difference to the muscle soreness that I might otherwise be suffering, both during and after my run.

Sore hips are a frequent source of trail running pain, what with the changing elevation and terrain. SKINS compression shorts won’t magic this away but they certainly make a noticeable difference. Equally, walking up and down stairs the following day can be a painful experience so wearing them on your training/race day will continue to help your recovery.

I’ve had IT band issues in the past which can appear all the way up the side of your thigh and into your buttock. No longer !!

Armed with all of these benefits I set off with confidence on my long runs knowing that I’m giving myself the best possible foundation with compression shorts.

Thanks for reading

Roger

When you hear the phrase “community spirit” a number of traits come to mind ….. energy, willingness, pride and teamwork. All of these attributes can be seen when you visit a GosVegas running session whether it be Wednesday at 5.45pm or as I did this week, an 8am Sunday Breakfast Club.

The GosVegas running community has a far wider reach than just its base in Gosport because it draws in like minded people from both local running clubs and parkruns. So, whether you belong to an affiliated club or whether you’ve been swept up with the phenomenon that parkrun has become, these two friendly and free opportunities are well worth a visit.

The catalyst behind this all inclusive offering of positivity is Nick Carter, who’s had quite an impact on our running community. The principle reason for me writing this post is quite simply to spread the word and encourage more people to tap into their spirit.

The Sunday Breakfast Club offers an hours worth of running followed by a chance to unwind in the Bayside café. Located in Stokes Bay this means free parking until 10am, the café as an HQ and plenty of scope to run.

On arrival a bracing wind was blowing in off the Solent and as thirty of us gathered in the car park there was a sense of amusement as to the speed we’d be running with the wind behind us. Conversely, Stokes Bay and Gosport may be flat but when you’re running against winds like this it almost feels like hill work !! So, we were in for a good work out.

As well as Nick, I’d met Kim, Emma and Nicky from Gosport Road runners before we set off. Nicky gave me a rough idea of the route that we’d follow just before Nick asked us to gather for a group photo.

Having our photo taken at the beginning of the run was another “inclusive” touch. Naturally the group would split up during the run and some people would jump into their cars as soon as they’d finished but, regardless of your pace, we all felt part of the session by being included in the group photo.

As we followed the coast down to the golf course I chatted and introduced myself to Paul, Nickie and Faye. We all commented on the glorious view, what with the Isle of Wight as the backdrop and the white crested waves that were being blown up by the wind.

As we rounded the Gillkicker Fort I chatted with Fareham Crusaders Sarah and Nick. From half way on I ran with Faye and we soon found out that we had a mutual running friend she works with, we’d both served on the committees of our running clubs and we’d both run similar races.

The route wound its way along the sea wall and then back through more residential roads. Nick appeared at the bottom of Jellico Avenue to point us in the right direction and before you knew it we were battling against the wind and heading back towards the café.

I clearly wasn’t expecting a photo on arrival because even though I smiled and gave a thumbs up I managed to have my eyes closed …. ha ha !!

 I was a little pressed for time so my visit to the café was fairly short but I was there long enough to chat with two more runners and marvel at the breakfasts that were being served. The nautical theme of the traditional breakfasts amused me, what with it starting with a dingy, increasing in size to an IOW Ferry and then the largest offering was … you guessed it, a “Titanic” full English.

So, in summary I chatted to more people that I didn’t know than I did know which, in its self, sums up their running community spirit. In this day and age of mobile phones it’s great to actually chat with like minded people and experience a sense of togetherness.

Thank you Nick and your welcoming GosVegas runners. I’d definitely recommend popping by and as a famous action film start once said …… “I’ll be back”.

Enjoy your running and thanks for reading.

Roger