An update on my CiRF journey

With about 15 weeks until my CiRF assessment day, I thought I’d share an update on how things are going with my journey to become a Coach in Running Fitness. 

On Saturday, I’ll be holding my 14th coached session. The previous 13 have all gone well and I’m getting more confident and relaxed in my delivery of these sessions and able to adapt them on the fly as needed. The feedback from the group has continued to be overwhelmingly positive and, although, getting up at 6:10am is a struggle, it’s well worth it. 

I’ve also now held 3 Tuesday evening strength and conditioning sessions and they’ve gone really well. Although similar to the Saturday sessions, they don’t cover the technical running skills. 

In the first two sessions, there was a rough 50:50 split between running and S&C exercises. However, in the 3rd session I wanted the latter to dominate the session. As the participants were runners, I was a little wary that this may not go down too well but my concerns were unfounded. 

There are a few challenges that I go through each week. These are:

  • Making sure there’s some diversity in structure and content between sessions – particularly as several of the participants attend both Saturday and Tuesday sessions
  • Choosing S&C exercises that will benefit runners whilst being easy to explain and have limited margin for getting it wrong and thereby risking injury
  • Targeting sessions at participants of differing abilities and where group size is unknown 

All of these challenges are getting easier to handle as I deliver more sessions and with the likelihood of delivering another 12 or 13 Saturday sessions and a similar number of Tuesday evening sessions, I feel confident that I’ll have enough relevant coaching experience to be as prepared as I can be for assessment day. 

With regards the exercises, the UKA recommend a very limited set of exercises including squats, lunges, a couple of resistance band exercises and medicine ball exercises. However, my view is that the sessions would be a little dull to only stick with this set. Also, carrying medicine balls requires both an investment in this equipment (without knowing how many would be required at a session) and the ability to carry it to sessions (even more of a challenge given the fact I often cycle to sessions) and, as recreational rather than elite runners, participants are likely to be as interested in general fitness as well as improving their running performance. 

Both of my weekly sessions are well attended (Tuesday’s had 17 members) but there are two main aspects to the demographic of the participants that I thought I’d share:

  • 90% of the participants are female 
  • 80% of the attendees are from groups D and E within the club (likely to complete a parkrun in 22:00 to 26:30)

The gender demographic is surprising and leads me to ask myself a number of questions:

  • Do male members of the club not appreciate the important of S&C and the benefits it could have to their running?
  • Are the male members of the club all attending Monday night training (that’s predominantly running dominated) and not able to get out for a consecutive club night session?
  • Do the male members of the club feel that the sessions are an ‘exercise class’ and that’s not something macho to do?

Who knows! All I can say is that those male participants are apparently enjoying and benefiting from their involvement in the sessions. 

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