Colin and Anne visit the Rookie Runners near Malvern to do some Chatty Sparkly Running Coaching.
We had a great time visiting the Rookie Runners in Upton, near Malvern. Colin led a Chatty Sparkly Running coaching session. Watch the video for the opportunity to see Chatty runners in action and find out how to Sparkle!
How to find your Chatty pace
Running gently enough to achieve Chatty pace can be a challenge but the Rookie Runners were experts at it by the end of the session. Colin stressed that you should be able to talk comfortably in full sentences when you are running at Chatty pace. You should be using more of the upper part of the lungs than the lower. There will be hardly any difference in your breathing rate to when you are walking. You should be running along ‘smelling the roses’!
You may feel breathy when you first set off
This is normal because you have to go through all the energy systems when you start off before your body settles to Chatty pace. You can reduce the breathiness by warming up slowly. We recommend walking at a brisk pace for at least five minutes before you start running. Then set off very gently, as slow as you dare. Alternatively, you can run/walk for a few minutes to help your body adjust.
Breathy running
If you are running along but you are having to take a little gasp of breath at the end of each sentence, you are going a bit too fast. It is easy to convince yourself that this pace is Chatty but it isn’t comfortable enough. We call this breathy pace. You can tell if you are breathy when you stop. Listen for that intake of breath and the quick rise and fall of your shoulders. If you notice these signs then you are running a little too fast. During a run, slow down and walk if you need to. Wait for your breathing to settle again before you set off.
How to Sparkle
Watch the video for some super ten second Sparkles from the Rookie Runners. When you Sparkle you won’t get out of breath but you may need to take a couple of deeper breaths as you walk back to the start.
How long will it take to improve?
Give yourself six weeks of Chatty running, adding 4-8 Sparkles into one run a week, and let improvement happen. You can’t force improvement by pushing your body each time you run, as it is in the recovery time that your body will adapt and get fitter.
Relax and enjoy your running
We are told that we need to work hard throughout our lives but running is the one thing you can do where you can have relaxed fun and get fitter and faster.
Thank you to Rachel and the Rookie Runners for inviting us to Malvern.
If you would like advice on how to run Chatty or how to add Sparkles to your week join our Facebook group.