Author Archives: Gerald Yapp

Ask the Coach! Do you have a training question you need an answer for? Ask coach Ray!

Here are some photos from the awards evening photo booth. Thanks to everyone for a fantastic evening!

Bedfordview Athletics Club – Hazel Aggett, attempting her 25th year at Comrades on 31 May 2015  Follow your dream to the end. Quote: “The magic of a marathon isn’t in the 26.2 miles on race day: it’s in the nearly 500 miles of training that happens in the months before. It’s in the countless feelings, […]

Comrades is over – Time to set the Foundation for your IMPROVED RUNNING NOW! Its a time for recovery, low distance short sessions a couple of times a week, BUT importantly a time to focus on improving the basics: THIS IS THE IDEAL TIME TO REVIEW AND MAKE CHANGES The following 70-90 practical sessions are […]

I once had the pleasure of doing a Special Forces Survival course in Limpopo. The best tutors the special forces had were there to teach us how to get through a war zone special operation and come out alive and successful. The 1st lesson was;  in a conflict situations there are two things which are not […]

Returning to running after a brief layoff? A general rule of thumb is that it takes about two weeks of “retraining” to come back from every week in which you do no exercise. Go easy on yourself during this period. Don’t let your ego convince you that you should immediately be able to run as […]

Incorporating hillwork into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.

You may experience some soreness. This is normal. However, if you experience sharp pain it is best to stop and see a coach or doctor before continuing your training program.

The best way to know where you’re going with your training is to see where you’ve been. Keeping a personal journal of your runs helps you track your progress, avoid past pitfalls and even inspire you to new accomplishments. Your journal can be as simple as a few dashed notes of the distance and time […]

Most running injuries respond well to the “RICE” treatment: Rest, Ice, Compression, and Elevation. Ice the trouble spot for ten minutes on, then ten minutes off, repeating as necessary. You should ice as soon as possible after you have been injured, and immediately after a run if you are running with an injury. Combined with […]