Coventry Godiva Harriers
Guide for Road Runners
1. Introduction
2. Before You Run
3. Warm Up
4. Running Routes
5. Training Sessions
6. Cool Down
7. Advice for Runners
8. Running gear
9. Injuries
10. Help
by Jack Pokój
13th July 2010
Coventry Godiva Harriers
1 Introduction
Welcome to Coventry Godiva Harriers guide for road runners. This guide describes
various routes and training sessions to help you with your running. There are
sections on warming up and cooling down properly to prevent injuries. There is also
some advise on dealing with injuries, training gear, nutrition and where to get more
help.
2 Before You Run
Here are some questions for you before you start running:
• What do you want to get out of running?
• How often can you train?
• Are you active or a couch potato?
If you have not exercised before, are over 40 years of age or have any injury or
medical condition, you should take advice from your doctor first.
3 Warm Up
It is important to get your body ready to run so you should do some dynamic
stretches to warm up, either at the start of the run or before any hard efforts!
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Walk on your heels for 10m
Walk on your toes for 10m
Walk lifting your knees up high for 10m. You can help lift your knees higher
with your arms.
Walk keeping your legs straight and lifting each leg to knee height for 10m
Walk very slowly taking very long strides for 10m. Let each knee drop almost
to the floor and keep your body vertical. Jog slowly for 20m holding your arms
behind your back and flicking your hands with your heels
Jog slowly for 20mlifting your knees high
Run quickly for 20m burst and repeat 4 or 5 times
You are now ready for your training session!
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4 Running Routes (routes and tips)
1.1 1 Mile University loop (1.33 miles including 1 mile loop)
Short run or interval loop (footpaths and roads)
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From the traffic lights on Kirby Corner Road, run around the Learning and
Development Centre
Run along the footpath and turn left by the car park
Run to the end of the road and then turn right around the building, along the
footpath and then around the filed towards the road
Run across the barrier then turn left and follow the road around to Lynchgate
Road in front of Tescos
Take a sharp left onto Sir William Lyons Road and left again onto Milburn
Road up unto the footpath
You can repeat this loop around the University of about 1 miles or run around
the Learning and Development Centre to the traffic lights
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1.2 Heron Bank loop (2.29 miles)
Short run or Hill Session on Heron Bank (footpaths and roads)
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From the traffic lights on Kirby Corner Road, run around the Learning and
Development Centre and onto the footpath joining the University Road.
Follow the road around to the Health Centre Road and turn left
Run to the end of the buildings and turn right onto a footpath and follow it to a
roundabout at Gibbett Hill Road
Go straight across to Scarman Road and follow it around back to Gibbett Hill
Road where you turn left
Turn right back into the Learning centre Car Park and run back to the traffic lights
Hill Session (Suitable for Winter months)
• Just before mile marker 2 there is a barrier on Scarman road. The hill is gradual
and runs to another barrier. Various different hill reps are possible.
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3.3 Summer Interval sessions (2.38 miles)
Short run or interval session
From the traffic
lights on Kirby
Corner Road, run
around the
Learning and
Development
Centre and onto
the footpath joining
the University
Road.
• Follow the road
around to the
Health Centre
Road and turn left
• Run to the end of
the buildings and
turn right onto a
footbath and follow
it to a roundabout
at Gibbett Hill
Road
• Go straight across
to Scarman Road
and turn right
through a gate
onto the fields
Interval session (On
grass)
• You can do an
interval session in
either field around
the cricket pitches
or around the field.
The one at the end
of the route is 0.85
miles around.
•
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3.4 Summer Hill sessions (3.71 miles)
Short run or hill session
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From the traffic lights on Kirby Corner Road run to the roundabout and
turn left onto Gibbett Hill Road. Run to the roundabout and turn left onto
Scarman Road for about 50m and turn right before Scarman House
Run to the end of the car park, up the bank and follow the footpath onto
the trim track. Follow the track for about a mile and a half until you reach
the path by the rugby pitch and run over to the far posts.
Hill session (On grass)
• The hill runs from the rugby posts up to Scarman Road giving you the
option of running various lengths of hill
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3.5 Trim Track and University (3.8 miles)
Short Run for the summer months (road, paths and off road)
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From the traffic lights on Kirby Corner Road run to the roundabout and
turn left onto Gibbett Hill Road. Run to the roundabout and turn left onto
Scarman Road for about 50m and turn right before Scarman House
Run to the end of the car park, up the bank and follow the footpath onto
the trim track. Follow the track for about a mile and a half until you reach
the path by the rugby pitch.
Follow the path around the pitch and run straight onto the field by the
cricket pitch. Run half way around this field and to the 2nd cricket pitch
field down to the gate by Gibbett Hill Road
Cross the road and climb over the gate and run along the path to the lake.
Run along the lake and continue on this path until you cross a small
bridge then turn left
Follow the path until you reach the road barrier and onto the road along
the back of the halls of residence until you reach Lynchgate Road in front
of Tescos
Take a sharp left onto Sir William Lyons Road and left again onto Milburn
Road up unto the footpath. Run around the Learning and Development
Centre to the traffic lights
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3.6 Cannon Park (3.84 miles)
Medium run around Cannon Park
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From the traffic lights on Kirby Corner Road, run around the Learning and
Development Centre and onto the footpath joining the University Road.
Follow the road around to the Health Centre Road and turn left. Run to the end
of the buildings and turn right onto a footbath and left at the end of the 1st building
onto the footpath up to the Students Union.
Turn right on the left onto Gibbett Hill Road to Moreall Meadows. Take a left and
onto heritage court where you take a right. Follow the road for about 100m and
turn into a footpath between the houses that takes you to Riverford Croft
Follow the road into the Shrubberies and then Cannon Park Road until the
Fletchamstead Highway. Turn left until Charter avenue and then go as far as Sir
Henry Parkes Road. Cross at the pedestrian lights and run onto Kirby Corner
Road.
Take a right turn onto the footpath through the University buildings and on
through the car park turning right onto Avon Road. Turn left at the end and run
almost to the end of the road where you turn right up a short footpath and right
again.
Turn left by the tennis centre and run back to the running track
A variation of this run is to Follow Gibbett Hill Road to the Kenilworth Road then
down to Fletchamstead Highway.
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3.7 Crackley Lane (5.36 miles)
Hilly run around country lanes
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From the traffic lights on Kirby Corner Road, run to the roundabout and carry
on up Westwood Heath Road to Bockendon Road
Turn left onto Bockendon Lane and follow the road around Crackley Lane
Turn left onto Cryfield Grange Road as far as the Kenilworth Road where you
turn left
Turn left onto Gibbett Hill Road across 2 roundabouts and turn left into the
learning and Development centre car park
Run around the building and back to the traffic lights
This is a hilly route
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3.8 Tile Hill lane Park (5.59 miles)
Medium run around Tile Hill
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From the traffic lights on Kirby Corner Road, run to the roundabout and carry on
up Westwood Heath Road to Burton green.
Turn right onto Cromwell Lane, continue over the railway line until Tile Hill Lane.
Turn right and continue to Fletchamstead Highway
Turn right onto Sir Henry Parkes Road and go across Charter Avenue
Take a right turn onto the footpath through the University buildings and on
through the car park turning right onto Avon Road.
Turn left at the end and run almost to the end of the road where you turn right up
a short footpath and right again.
In the winter you will see the floodlights for the pitches. Turn left by the tennis
centre and run back to the running track
Good tempo route and during the winter
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3.9 Earlsdon loop (5.9 miles)
Medium run to Kenilworth Road and Earlsdon
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From the traffic lights on Kirby Corner Road, run around the Learning and
Development Centre and left onto Gibbet Hill Road,
Run to Kenilworth Road and turn left. Continue across Fletchamstead Highway
and down to Earlsdon Avenue South where you turn left.
Turn left at the High Street and continue to Bates Road where you turn left.
Turn right at the Riddings and follow the road to Canley Road
Run to Fletchamstead Highway, cross over carefully and run through the pub car
park to Charter Avenue and turn right to Sir Henry Parkes Road.
Cross at the pedestrian lights and run onto Kirby Corner Road.
Take a right turn onto the footpath through the University buildings and on
through the car park turning right onto Avon Road.
Turn left at the end and run almost to the end of the road where you turn right up
a short footpath and right again.
In the winter you will see the floodlights for the pitches. Turn left by the tennis
centre and run back to the running track
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3.10 Mount Nod (5.9 miles)
Medium run to Mount Nod and Tile Hill
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Start from the track, turn left as far as the tennis centre, turn right onto the
footpath and follow it to the end of the building where you turn left.
Run along Avon Road and take the 1st right as far as the car park and aim for
a gap in the building and onto Kirby Corner Road.
Run down to Fletchamstead Highway turning left. Cross Tile Hill Lane, Broad
Lane and then run down the road parallel to the Highway to the end where
there will be a subway.
Go left onto a footpath and follow it around onto Nod Rise and turn right.
Run to Sutherland Avenue, turn left and left again onto Alderminster Rise.
Run across Broad Lane onto Jobs Lane, across Tile Hill lane onto Templar
Avenue.
Turn right onto Torrington Avenue and left onto Wolfe Road, under the bridge
and left onto Charter Avenue. Run to Kirby Corner Road, turn right and back
the way you came through the University to the track.
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3.11 Crackley Lane long loop (6.82 miles)
Hilly run around country lanes
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From the traffic lights on Kirby Corner Road, run to the roundabout and carry
on up Westwood Heath Road to Bockendon Road
Turn left onto Bockendon Lane and follow the road around Crackley Lane and
follow the road as far as the Coventry Road where you turn left
Turn left onto Gibbett Hill Road across 2 roundabouts and turn left into the
learning and Development centre car park
Run around the building and back to the traffic lights
This is a hilly route
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3.12 Disused Railway Line (7.02 miles)
Tempo or long run in the summer as there are no light along the disused railway line
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From the traffic lights on Kirby Corner Road, run to the roundabout and carry on
up Westwood Heath Road to Burton green.
Turn left on Cromwell lane past Hodgetts Lane to the gate for the disused railway
line
Run down the path to the line and carry on until the gate at the end in Kenilworth
Turn left onto Kenilworth Road and run up to Gibbett Hill
Turn left onto Gibbett Hill Road across 2 roundabouts and turn left into the
learning and Development centre car park
Run around the building and back to the traffic lights
As a tempo run, jog to the railway line then run at your tempo threshold. Option to
hold your tempo speed to the end of the railway line, Gibbett Hill Road or back to
the traffic lights.
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3.13 Red Lane Short or Long (9.8 or 11.1 miles)
Long run to Red Lane
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From the traffic lights on Kirby Corner Road, run to the roundabout and carry on
up Westwood Heath Road to Burton green.
Turn left on Cromwell lane to Red Lane and turn left. Follow the road around to
the T junction and turn left.
Turn left again onto Beehive Hill as far as Hollis Lane where you turn left. Follow
the road around onto Crackley Lane Lane and follow the road as far as the
Coventry Road where you turn left
Turn left onto Gibbett Hill Road across 2 roundabouts and turn left into the
learning and Development centre car park
Run around the building and back to the traffic lights
You can extend this run by continuing along the Kenilworth Road as per run 3.6
around Cannon Park.
This is a long run with a few hills in the 2nd half.
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3.14 Burton Green Long Run (13.6 miles)
Long run to Red Lane
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From the traffic lights on Kirby Corner Road, run to the roundabout and carry on
up Westwood Heath Road to Burton green.
Turn right onto Cromwell lane, over the bridge and left onto Duggins Lane.
Turn left at Truggist Lane and left again onto Hodgetts Lane. Continue to the T
junction and turn right onto Cromwell Lane.
Turn left onto Red Lane and follow the road around to the T junction and turn left.
Turn left again onto Beehive Hill as far as Hollis Lane where you turn left. Follow
the road around onto Crackley Lane and follow the road as far as the Coventry
Road where you turn left and continue to the Fletchamstead Highway where you
turn left.
Turn left at Charter avenue and then go as far as Sir Henry Parkes Road. Cross
at the pedestrian lights and run onto Kirby Corner Road.
Take a right turn onto the footpath through the University buildings and on
through the car park turning right onto Avon Road.
Turn left at the end and run almost to the end of the road where you turn right up
a short footpath and right again.
This is a long run with a few hills in the 2nd half.
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5 Training Sessions
Long Runs
Long runs are important in developing your fitness and stamina and should be done
before attempting the other training sessions.
Consider 3.13. 3.14
Hills
Once you have built your distance you will be ready to develop your strength. You
can do this by adding some routes with hills and then doing some hill sessions. Hill
sessions involve running faster than your normal pace up a hill and then jogging
slowly down to your starting point to recover. You can then repeat the hill rep.
Ideally you should run slowly to the hill to warm up and can very the length of the hill
rep as well as how steep a hill you choose.
Consider 3.2, 3.4, 3.6, 3.7, 3.11, 3.13, 3.14
Tempo
The next step is to build some speed. Choose a longer course and jog easily for at
least a mile. Then speed up until you find yourself needing to take deep breaths to
talk. Continue at this pace for the duration of the tempo run, ideally 3 miles or more,
then jog to the end of the run to cool down.
Consider 3.6, 3.8, 3.9, 3.10, 3.12
Intervals
Build more speed with intervals where you should run for short burst faster than your
interval speed. On a medium length run you can try short random burst of speed
between landmarks such as lampposts or trees. This is called a fartlek. Alternatively
your can use a track, cricket pitch or set route for your intervals. Initially try
alternating fast laps with slow laps, Then run fast laps with a short rest interval of a
minute of two to recover. Repeat 3 or more times.
Consider 3.1, 3.3
Summer
Consider 3.3, 3.4, 3.5, 3.7, 3.11, 3.12
Winter
Consider 3.6, 3.8, 3.9, 3.10
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6 Cool Down
After your run it is important to cold down gradually. Walk for 5 minutes and left
your heart rate gradually return to normal, then stretch the main muscles in your
legs.
a. Calf stretch – gastronemius
Heel of back foot flat
Back straight
Both feet point straight at wall
Keep rear leg straight
Feel stretch at back of rear lower leg
Hold for 20 seconds
Change legs
b. Calf Stretch - soleus
Heel of back foot flat
Back straight
Both feet point straight at wall
Bend rear leg
Feel stretch at back of rear lower leg
Hold for 20 seconds
Change legs
c.
Quad Stretch
Knees level
Support leg slightly bent
Stand tall with tummy in
Feel stretch on front of thigh
Hold for 20 seconds
Change legs
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d. Hamstring Stretch
One leg in front of the other, straight
knee
Hands on bent knee
Sit back on support leg with bottom out
and straight back
Feel stretch on back of thigh of straight
leg
Hold for 20 seconds
Change legs
e. Inside Thigh Stretch - Adductors
Stand with feet a little over shoulder
width apart
Keep back straight
Feet face forward
Lean to one side, bending that knee
Feel stretch on inside thigh of straight leg
Hold for 20 seconds
Change legs
f.
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Outside Thigh and Hip Stretch – IT band
Cross one foot behind the other
Keep back straight
Push hip of back leg away from centre of
body
Feel stretch on iouter side of rear thigh
and hip
Hold for 20 seconds
Change legs
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7 Advice for Runners
10 Useful Items for New Runners
This list gives you our top ten useful items to help you get going.
1. The right running shoes – the most important thing to get right, a good running
shoe will support you and help prevent injuries. So don’t run in trainers designed
for other sports or ‘fashion trainers’ as these will not offer the support you
need. Visit Coventry Runner and we will do our best to kit you out using our gait
analysis service and by understanding your running schedule and goals.
When choosing shoes, always allow plenty of time and try on a range of brands
and styles.
2. A good sports bra – if you are male evidently this is not essential to you, but
that is the only excuse for not buying a good sports bra to support your breasts
as you run. Once the ligaments around the breast stretch there is nothing you
can do to shorten them again and this is certainly worth avoiding.
3. A technical t-shirt – Today’s modern fabrics are a big improvement on the
heavy cottons of the past and work by moving sweat away from the skin and
allowing it to evaporate more easily. This will help keep you cooler and more
comfortable.
4. A training log – every run you complete is an achievement and logging your
sessions will not only give you a sense of satisfaction but allow you to keep an
eye on how much training you are doing and any patterns that lead to either
success or problems. Record as much or as little as you want (weather
conditions, distances, routes, times etc.) and watch your running take off!
5. A bag of frozen peas – the quicker you can ice an injury the better! This is the
best way to minimise tissue damage and prevent trips to the physiotherapist.
Wrap the bag of peas in a towel and press it to the site of the injury for
approximately fifteen minutes. Repeat hourly (or as often as possible) for the
next couple of days (or longer if you feel twinges when you stretch the damaged
area on subsequent days). If you want to go a little more ‘up-market’ then invest
in an ice pack from Coventry Runner.
6. A complex-carbohydrate energy drink – a purpose made sports drink is a good
way to get large quantities of easily digestible energy. A sports drink is also a
convenient way to restore muscle fluid and glycogen after a training session.
7. A comfortable drinks carrier – it is very important to drink regularly during
longer runs as you can lose significant amounts of fluid through sweating. If you
do not replace this water your performance will be affected and so you may
need to top up as you run. The bottle you use will depend upon your own personal
preference – belt bottles carry more but are a little heavier. Hand held bottles
hold less liquid but are easy to carry and drink from.
8. A lightweight jacket – makes training in cold or wet conditions more
comfortable. Your jacket needs to be able to ‘breathe’ and allow sweat to escape
and evaporate. A shower-proof, breathable jacket is a very good option and if it
is in a bright, visible material it will also help keep you safer on those dark
winter nights.
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9. A sports watch – if you are running more seriously a good sports watch may
enable you to train faster and better. Being able to record times and distances
will enable you to focus on the detail of your running and see patterns in your
training that can help identify mistakes. Coventry Runner offers several
different watches with basic or more complex functions.
10. A heart rate monitor – this will help you judge the effort you are putting into
your training, something that can be difficult to do. A heart rate monitor gives
you an objective snapshot and helps you know whether you should be speeding up
or slowing down for the particular session you're doing.
8
Running Gear
Essential Summer Kit
With (hopefully!) more hours of daylight, the summer months are an excellent time to
step up training; however it is important to remember that summer training has
different requirements to winter running, as your body has to cope with different
conditions. Even in a British summer there is the potential for heat or sun related
problems, such as heatstroke and sunburn, all of which can be avoided with careful
planning.
• Chose your running gear carefully. Cotton will soak up sweat and make your
clothes heavy and uncomfortable, and may cause painful rubbing. Opt for
technical fabrics instead. These are specially designed to wick perspiration away
from the skin so it evaporates quickly, technical fabrics will also keep their
shape rather than clinging and rubbing. The lighter the fabrics the better and
also remember that a larger looser t-shirt will offer more protection from the
sun than a crop top.
• It might seem a good idea to go without a hat when running, as a lot of the
body’s heat is lost through the head, however this is not a sensible option as
wearing a hat helps protect you from sunstroke and sunburn. Most modern
running hats and caps are made from fabrics that will wick sweat away from your
scalp to help keep you cool. If you soak your cap in water and then chill in the
fridge it can be even more comfortable on a really hot day.
• A pair of sports sunglasses will protect your eyes on bright days and help
visibility. Coventry Runner has a good range of sunglasses, purpose built for
running.
• When training in warmer weather and particularly when completing longer runs,
water is essential to keep you hydrated and working at your optimal level.
Medium sized and large running bottles are available at Coventry Runner and
these are specifically designed to be carried comfortably when training or on
long runs.
• When training is at its most intense, you may feel that water isn’t enough. If so,
a full range of energy drinks are available at Coventry Runner. These are
designed to be used before, after and during training. Check elsewhere on the
website for details or call in and we’ll be happy to help.
• Invest in sweatproof suncream to protect your skin from the sun’s glare and
prevent long term damage. Special sweatproof suncream helps your sweat
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evaporate, crucial to help your body keep itself cool.
• For long summer runs, leave warm winter socks in the wardrobe and use thinner
socks to avoid sweaty feet, blisters and conditions such as athlete's foot.
Essential Winter Kit
It is important to dress to the occasion in any situation and this includes winter
running. Cold and wet conditions can make training a grim affair but the right kit will
help alleviate the worst of the winter blues.
• Whether you wear long or short bottoms is a matter of personal preference, but
most people tend to cover their legs during the winter months. A wide variety
of options are now available. Shorts come in a variety of lengths and now have a
choice of inners to maximise warmth and comfort. If complete cover is your
choice tight fitting running tights or looser fit tracksters are both good options.
All are available at Coventry Runner so if you are unsure, call in and we’ll show
you our range of products and find you something that you will be comfortable
in.
• For your top half, layering is a good idea when it is cold and a t-shirt or vest
coupled with a long sleeved top will keep you warm without weighing you down too
much. A wicking technical fabric is a good option as you will still sweat in winter
and this fabric will help keep you warm and dry.
• Gloves are of course optional but can offer good protection against winter winds
and cold. They have come a long way since the heavy, woolly specimens of
yesteryear and modern fabrics ensure that weight is minimal and hand
temperatures are optimised.
• Likewise with hats. Gone are the days of thick woolly hats, appropriate only for
the coldest of winter days. Modern fabrics ensure that today’s hats provide
protection and temperature regulated comfort from chilly autumn through to
artic winter. Call in and see our range and protect your head this winter.
• A lightweight jacket can make training in cold or wet conditions more bearable.
Your jacket needs to be able to ‘breathe’ and allow sweat to escape and
evaporate. Most choose a shower-proof jacket with lots of vents, maximising
protection from wind and light rain, whilst allowing good ventilation freedom of
movement.
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9 Injuries
The following guide is appropriate to the inflammatory phase of soft
tissue injury (especially the initial 48 to 72 Hours) but should be initiated
as soon as possible after injury. With serious injury medical help should
be sought.
1. Protection
a. Remove from scene of injury
b. Protect tissues from further damage
c. Use sling crutches where appropriate
2. Rest
a. To reduce metabolic demands of injured area
b. Non tensioning of injured area (5 days approx.)
c. To protect fibrin framework
d. Uninjured areas – gentle exercise 48 hours+
3. Ice
a. Reduces temperature and thereby metabolic demand
b. Local vasoconstriction and thereby local bleeding
c. Aids pain relief
d. Should be applied immediately following injury
e. Apply for 20-30 minutes and repeat 2 hourly
f. Crushed ice or frozen peas in damp towel
g. After 48 hours the only effect will be pain relief
h. Care should be taken with reduced sensation
4. Compression
a. Limits swelling
b. Helps control fibrin levels (scar tissue)
c. Pressure must be uniform and not exceed weight of hand
d. Not in combination with elevation
e. Check circulation after application
5. Elevation
a. Lowers blood pressure and limits bleeding
b. Aids removal of swelling
c. Injured part should be above level of heart
d. Injured part should be adequately supported
6. NSAIDS (Non Steroidal Anti Inflammatory Drugs)
a. Use should be under medical direction (GP or Pharmacist)
7. Physiotherapy
a. Arrange assessment and treatment as soon as possible
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10 Help
Training Times
Tuesdays and Thursday evening 6:30pm to 8:00pm.
Sundays 10:30am Long Run
There are a number of groups that you can join depending if you want some
structured training or just want to run.
Club Officials
Aaron Bodycote - Chairman
Bill Adcocks - Secretary
Charlie Kelly - Treasurer
Julie Beckford – Assistant Treasurer
Useful links for further information:
Coventry Godiva Harriers www.coventry-godiva-harriers.org.uk
Our club web page with information on club races, results and a coaching section.
Run In Britain www.runbritain.com
The official web page managed by the Sport for everything you want to know about
road running. Contains a comprehensive race diary with advice on training, nutrition
and injuries.
Coventry Runner www.coventryrunner.co.uk
Our local independent specialist running shop, sponsor of local races and supplier a
variety of club kit. Offers 10% discount to club members on production of current
club membership.
Nutrition for Athletes
Two useful resources one is a document produced by the IAAF the international
body that governs the sport of athletics
http://www.iaaf.org/mm/document/imported/42817.pdf
Lucozade www.lucozade.com/sport
Useful site which supplies information on its product and training advice.
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