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Mix up your running with Fartlek training

Mix up your running with Fartlek training

If you’re new to running or fancy a bit of variety in your current training programme, why not give Fartlek a try? This Swedish phrase meaning “speed play” involves the random interplay of different speeds. It’s an unstructured form of interval training where the total amount of work usually lasts around 30-40 minutes and incorporates sporadically varying intensities.When I first started running seven years ago, I was unintentionally ’lekking for the first few months whilst building up my stamina. I started with treadmill intervals of varying speeds and inclines (which I still love to this day) and would set “mini...

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KEEP IT REAL

KEEP IT REAL

What started out as a conversation with my marathon-running partner Dann in the early days of VALA has since become our catchphrase. 'KEEP IT REAL' initially stood for 'KEEP IT natural and eat REAL food' but it has developed into so much more than that.KEEP IT REAL is all about being genuine, honest, authentic and kind to ourselves. It means having a positive mindset and getting out of bed to train on a muggy morning, when all you really want to do is snooze the alarm. It symbolises showing appreciation for family and friends for always waiting enthusiastically at the...

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Reasons to train outdoors

Reasons to train outdoors

The days are getting longer and spring has finally arrived, which makes training outdoors far more appealing! Whilst I really enjoy using the treadmill for a warm up and interval training, nothing beats going for a run up the Afan Valley or down Aberafan beach. Being surrounded by the trees or the ocean is the ultimate escape and I immediately notice the change in my attitude towards running. Rather than begrudgingly watching the time and distance creep up on the treadmill, I feel present and notice the fresh air filling my lungs whilst enjoying the surroundings.Not only does training outside...

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The power of one more

The power of one more

Whilst out running this week I remembered a phrase from one of my favourite Ed Mylett podcasts..."One more". I was tired and it was lashing down with rain - I live in Wales, after all! I REALLY wanted to give up but that voice in my head said "Just one more lap - you'll thank yourself later" and it completely changed my mindset.My determination suddenly came back and I thought of how much I would benefit if I continued to do one more lap on a weekly basis. I thought of how I would get stronger, faster and prove to myself that I can...

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TOP FIVE TIPS: TRIATHLON - with award-winning coach Rich Emmett

TOP FIVE TIPS: TRIATHLON - with award-winning coach Rich Emmett

Long-time friend of VALA and award-winning triathlon coach Richard Emmett aka @emmporiatriathlon has put together his top coaching advice for those of you that might be thinking of getting into triathlon training.As well as representing GB at the World Championships in Australia, Rich is also a fantastic coach and the founder of Virtual Athlete virtual training. Read his top five tips below:CONSISTENCYImproving in performance is all about your body adapting to the various challenges you give it. In order to keep adapting and improving, keep up with your training. There’s no need to overtrain, but regular manageable sessions pay far more dividends than the...

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