Cross training

I used yesterday as my cross training day, and did a 1hr 15min bike ride, which worked out at around 12 miles, with lots of hills. I also did 3 miles on the bike this morning, and will be doing a run this afternoon; probably intervals for 10 minutes, followed by 6 miles steady which will take around an hour in total.

The reason I am incorporating a day of cross training (ie. training other than running, commonly cycling or weights) into my Great North Run training is because running can be very high impact, and places a lot of stress on the joints in the legs. By cycling or doing some other low impact exercise for one session a week, the risk of injury is reduced whilst allowing for an aerobic workout to still take place. Runners often favour using a cross training session because it improves the heart muscle and also blood volume when carried out at high intensity, and can subsquently improve running performance as a result. Training is sport specific though and so the majority of any event training should be specific to the discipline, distance, and pace of the event you are training for.

Alongside physical training it is also important to prepare yourself mentally for the challenge that you have signed up for. Especially at an elite level, mental skills are what sets winners apart from the competition, and psychology can play an important part in achieving goals within your sport, whether it be seriously competitive, or just for fun. I am currently working with model Monica Harris to develop her mental skills in the run up to the Models Fight Night that she has organised. Monica and the other girls have been in training all year and will be fighting on Thursday 23rd September, to raise money to send children that have been abused on the holiday of a lifetime. Find out more at http://www.modelsfightnight.co.uk/ and read Monica's blog at http://www.monicaharris1.blogspot.com/

The main mental skills that are to be controlled and optimised within sport are anxiety, confidence, concentration, mental preparation, team emphasis, and motivation. Elite athletes will tend to possess lower levels of anxiety, greater levels of confidence and a greater ability to focus and concentrate on the task at hand. They will tend to be be more mentally prepared and will be highly motivated, with a sense of sportsmanship and team playing exhibited alongside a drive to achieve individually. It is important to develop mental skills alongside physical skills in order to give yourself the best foundation to perform well.

Where running is concerned, and in particular when training for a long distance event such as The Great North Run, motivation is key to getting out there and putting in the miles. It can be all too easy to put off a training run 'until tomorrow', or to stop after a few miles because you cant be bothered, or dont really fancy it today. Motivation is what will help to get you running and stay running, and it can be improved very easily, using simple techniques that help get you 'in the zone' through increasing what is known as intrinsic motivation; the desire to achieve for inner accomplishment, rather than external rewards.

Simple things that you can do to improve motivation to run include setting yourself manageable goals. These can be broken down into long-term, mid-term, and short-term goals, and then even into micro goals, where you first challenge yourself to get out of the house, then get running, then complete a mile, then complete your full training run etc. Planning routes that are scenic and offer a lot to look at while you run also helps to motivate, as does running with a partner or other people.

Get along to Newcastle parkrun and get involved with the great atmosphere and ability to track your progress over time www.parkrun.org.uk/newcastle Have a look at BBC Look North's feature on Newcastle at http://www.facebook.com/pages/Newcastle-parkrun/192057907103?v=app_2392950137&ref=ts

If you would like to sponsor me for the Great North Bike Ride which I completed in a time of 4 hours 25 minutes, and the Great North Run, which is on Sunday 19th September, please visit www.justgiving.com/niycpidge I still need over £200 to reach my target so please do donate.

Thanks

Niyc xx