Voortrekker Monument parkrun, Pretoria is cancelled on 2021-10-30 – COVID-19 (Coronavirus)

Coach’s corner with Coach G

Coach G

Hello all, hope you have all enjoyed our first week on level 4 and made the most of the 3 hours available to you. I thought I would share my observations while running in our neighborhood.

Most people exercising outside in the morning were wearing masks/buffs or at least had a mask/buff they could put on if they got to close to other people.

  • People were friendly and were happy to say hello, even the cyclists ;-)
  • People driving cars seem to be very distracted and not always aware of the people, running, walking or cycling. Please be very careful and don’t assume the driver has seen you. I personally had two very close calls.
  • There is definitely  a criminal element out there. Cyclists were hijacked over the weekend in Pta and Jhb, and runners have been attacked. Please be very careful when you go out.
  • If you are staying alone and you are going out running or cycling, please let someone know when you leave and when you get back.
  • Don't run with your phone visible.
  • If you are running with earphones in, make sure you are still aware of your surroundings.

Top Tip: Consider running with a pepper spray in case your are robbed or get attacked

Until next time: Be safe *  keep fit * obey the rules

Coach G is a regular parknners at the Voortrekker Monument parkrun and is a professional running coach who coaches some of the parkrunners who regularly run at the Voortrekker monument parkrun. Coach G is coaching these parkrunners as a community service to give back to the community where he reside.

 

Introducing Virtual parkruns!

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We still in lockdown but are now allowed to exercise between 06:00 - 09:00 every morning with some rules to follow:(
Because we as Event Directors and Volunteers are missing parkrun and our regular parkrunners, we are starting a Virtual parkruns!

This weekend - 09 May 2020 - we will have our inaugural Virtual parkrun!
It is going to be easy and quick to complete - in your own time! This is how it will work:
* Select your outfit and favorite mask /buff
* Lace up, and select your route.
* Run your 5km at your favorite route (5km radius from your home)
* Take a Photo or 3 and post it onto Facebook on the Voortrekker Monument parkrun page (we will create a post)
take photos of yourself, the route, your sunrise or even your time and route!
* Post the photo onto Facebook and we will share some of the photos on Instagram and Facebook later in the week!
* Like the photos!

Unfortunately this is not an official parkrun, but just a fun way to keep in touch with our favorite parkrunners. we just like to show our parkrunners that we can still have fun even when we are not able to see you!
As this is not an official parkrun event  - this will not count toward any official runs or your parkrun milestones :(

Hope you will be joining us for the inaugural Virtual parkrun and every weekend there after!

Enjoy running outside and keep safe while running!

 

From the Coach’s Corner with Coach G – Lockdown edition 2

Coach G

We have now been in lockdown for almost three weeks and we would all have been looking forward to the lockdown being lifted. I for one was really looking forward to running outside of the confines of my property.  But the lockdown has been extended and we must stay resilient and innovative in the way we do our running and we have to stay active. There can be a tendency to lose motivation during this period as you may be questioning yourself why you should run or try to stay active, especially when there are no races that you can take part in.  You cannot run a parkrun PB.  These may be some of the thoughts going through your head which could be very demotivating.

So, I thought I would give you some key benefits to running.  I hope that this will help motivate you to stay active and to continue running through the next few weeks.

You’ve probably heard the saying, “Exercise is medicine.” Well, it’s not just a saying; it’s the truth. Scientific research proves that regular exercise (150 minutes per week, which is about 30 minutes, five times per week) - and running in particular - has health benefits that extend well beyond most pills a doctor could prescribe. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions.  (We might need that now more than usual if you've been visiting your fridge too often).  What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life.  It even helps you live longer. Here’s six reasons why running is good for:

  1. Running makes you happier. We really need this at the moment!!
  2. Running helps you lose or maintain weight.
  3. Running strengthens your knees (and your other joints and bones, too)
  4. Running will keep you sharper, even as you age.
  5. Running reduces your risk of cancer. 
  6. Running adds years to your life.

 Top Tip: one of the best ways to stay motivated and improve your running is to be consistent. Try run every day, even if it’s only 10 minutes.  If you are not used to running daily, it will be easier if you plan to only run for 10 minutes, or only run 2 km.  Then maybe add 100 m every day.  It also helps if you run at the same time every day.

Until next time - be safe, stay home and remain active.

Coach G is a regular parkrunner at the Voortrekker Monument parkrun and is a running coach who coaches some of the parkrunners who regularly run at the Voortrekker monument parkrun.  Coach G is coaching these parkrunners as a community service to give back to the community where he reside.

 

 

From the Coach’s Corner with Coach G – Lockdown edition!!!

Coach G

We have all now been in lockdown for a week now and during this time we have had to make adjustments and sacrifices. One of the sacrifices we are all making is the ability to run or ride our favorite routes not to mention the social interaction with our training partners.

During this past week I have been amazed by how resilient and innovative people are. I have seen posts of people running full marathons in their backyards to people actually doing a full Ironman within the confines of their own property – read this inspirational story

https://www.facebook.com/664406855/posts/10156824528746856/?d=n

Well, I figure if people can do that, then surely running 2km or 5km a day is entirely possible. So, during this lockdown period challenge yourself and challenge your friends  and challenge your family to remain active

Top Tip: WhatsApp, is an amazing tool to use to create a group and challenge each other.

Until next week be safe, stay at home and remain active.

Coach G is a regular parkrunner at the Voortrekker Monument parkrun and is a running coach who coaches some of the parkrunners regularly running at  the Voortrekker Monument parkrun on a regular basis.
Coach G is coaching these parkrunners as a community service to give back to the community where he reside.

 

From the Coach’s Corner – With Coach G

COACH'S CORNER WITH COACH G

Coach G1

Have you been running regularly at Voortrekker Monument parkrun and/or other parkruns or fun runs, but now you want to step it up and improve your time? For the next few weeks there will be a few tips to help you achieve that PB.

During Training
Add speed work: If you want to run a faster 5K, you have to practice running faster. Coach G recommends adding 80-meter sprints into your training schedule.

Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speed work. Start with 5 x 80m, and walk back slowly to where you started between every sprint. This is to ensure you are fully recovered before you start the next sprint.

Top Tip: Try to be consistent with each sprint effort, every sprint duration should be done in similar times. So do not start so fast that you cannot finish your last sprint. Consistency is key.

We will share weekly tips from Coach G - to help you achieve your best times! Stay tuned for the next awesome tip

 WE DO NOT SUGGEST YOU DO THIS EXERCISES RIGHT NOW - DUE TO LOCK DOWN BUT ONCE WE OUT OF LOCKDOWN - YOU WELCOME TO DO THEM

Coach G is a regular parkrunner at the Voortrekker Monument parkrun and is a running coach who coaches some of the parkrunners regularly running at  the Voortrekker Monument parkrun on a regular basis.
Coach G is coaching these parkrunners as a community service to give back to the community where he reside.

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