International Marathon Coach

Coaches corner : 2 subjects today …. a few tips and clarifications !

1. Running with a cold
2. Cycling for Runners

1. If you have a very mild cold and your resting HR is not more that 10% higher than normal a gentle jog or brisk walk is ok … if you have a cough and your resting HR is more than mentioned then you should rest or wrap up well and go for an easy walk. It is very easy for a cough and cold to get worse if you put your body under stress/distress ! In very severe cases it is possible that a cold/fever on the chest can cause pericarditis ( inflammation of the sac around the heart) … so please especially if your middle aged and a bit over weight listen to and respect your body ! HEALTH FIRST GUYS ….. Training can wait until your well again …. been there done that and suffered for my stubbornness …. Take care !

2.Cycling for runners , two points here and both relate to the dangers of getting knee problems as a runner that cycles ! Firstly make sure that your cycle is set up correctly and that your saddle height is correct , when your foot is at the bottom of the pedal rotation your leg should be almost straight just 5% bend , if your saddle is too low then you will be putting undue pressure on the knee joint. Secondly gear selection is important , as runners we tend to be fit and strong so the temptation to push heavy gears is strong and we get it into our heads that it will make us faster ! WRONG …. way better to spin lighter gears with a higher cadence 90/100 RPM ( per leg per minute) which will be similar to the cadence that you run with , as your running means that your cardiovascularly strong you will adapt ot this quickly and find it more relaxed and easier on your knees .

Cheers , have a good night