Yasso 800's: the good, the bad and the ugly!

Now we're into the New Year lots of people are thinking about marathon training and how they're going to tackle training for a 26 mile race. Well, if you've trained for a marathon previously or been scouring the internet for marathon training tips you may have heard of Yasso 800’s. If not, here’s a quick synopsis. Bart Yasso, the Chief Running Officer of Runner’s World magazine, “invented” the Yasso 800’s where he suggests that if you can run 10 x 800m in the roughly the same time (in minutes and seconds) as your goal for the marathon (in hours and minutes) AND you have trained correctly for the marathon, you should be able to achieve your goal time. So, if you want to run a 3-hour marathon, you run 10 x 800 in 3 minutes. A 4-hour marathon would equate to running the 800’s in 4 minutes and so forth. The rest or recovery period should be equal to the interval you just ran, so if you ran your 800m in 3 minutes, your recovery period will be 3 minutes. 

Sounds good, right? Well, yes and no. 

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Avoid these 5 common mistakes when setting New Years fitness goals

It's time for New Year fitness goals. Why do so many fail to achieve their resolutions? Here are five things to avoid (and my successful alternatives!)

  • Avoid: unrealistic resolutions
  • Instead: make your fitness goals challenging but achievable
  • The quickest way to failure is to set an impressive fitness goal which is outside the realms of possibility. Don't get me wrong, I'm all for dreaming big and challenging yourself. I encourage clients to set goals which scare them a little. But know how to recognise a goal which is beyond you (at least for now). It's far more satisfying to challenge yourself with something you know you can achieve than to be disappointed.
  • Avoid: poor goal-setting strategies
  • Instead: use tried-and-tested tools proven to work
  • Vague goals won't cut it in sport and fitness.  Make sure your resolutions are specific and achievable, with a start and finish point. How will you measure progress? Which race, which distance, which year, in what time?  How will you know when you've achieved the goal? Do you want a podium finish, or simply to finish the race? Make your goal as specific as you can and you're more likely to achieve it.
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Learn To Run Workshop - 26th January 2014

Our running technique workshop is returning in 2014!!!

With our running workshop you’ll learn effective running technique that allows you to run more efficiently, with fewer injuries and best of all, faster! Once you've mastered these new running skills you’ll enjoy a far more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running. 

Personal trainer John Bruno and running coach Mark Whittle have teamed up to present this amazing workshop. The workshop is primarily aimed at beginners, novices and improvers, so fitness levels aren’t important; our goal is to teach you the steps, principles and drills for you to become more successful at running.The next Learn To Run workshop is:

Date: Sunday 26th January 9:30am - 12:30pm
Location: John Bruno Total Training studio, 87 Glebe Street, Penarth, Cardiff, Vale of Glamorgan 
Cost: £40

So if you live in Cardiff, Penarth, Barry, Bridgend, Cowbridge, Llantwit Major or the Vale of Glamorgan and would like to learn how to run more efficiently, faster and with less injuries, contact us now!

I love Christmas dinner!

WhittleFit Xmas dinner

I was talking again with Nutritional Therapist Caren Richards yesterday about Christmas and how much I love Christmas dinner. Yes, it's one of my favourite parts of Christmas day! As usual, Caren had some great nutritional knowledge bombs which I just had to share with you:

The Christmas party season is well under way and for some people the combination of excess calories and less activity can lead to an increase in body weight.  So here are a few tips on how to enjoy the festive season, minimise weight gain and stay healthy!

Firstly don’t give up before you have started, if you have had a tendency to put on a few pounds over Christmas try not to think ‘well I may as well eat as much as I want to as I am going to gain weight anyway’!

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What to buy the triathlete that has everything???

What do you buy the triathlete who has everything? It's tough I know! Well, we've chosen 5 great stocking fillers especially for triathletes. They all cost about £20 or £30 so don't break the bank, but will let your triathlete know you've put a bit of thought into their Christmas present!  

We own every item on the list and love each product, so you can be assured of their quality and be safe in the knowledge that they will provide a huge benefit to your triathletes training and racing!

1. Swim Smooth book: We love all the Swim Smooth products, but their new book is a real winner. It's a complete coaching system for swimmers and triathletes and covers everything from technique analysis to swim fitness to swimming drills, and everything in-between! 

Read more: What to buy the triathlete that has everything???