Running muscles! Wednesday 24th April, strength and conditioning.

Lift off with strong muscles.

We’ve just had another wondrous weekend of running. The sun was shining for our Bluebell 10k and 10 milers and our weekly Sunday run club. It doesn’t stop there as there’s always new goals to aim for on our running calendar.

In order to achieve our running dreams, improve our performance and prevent injury from kicking in, we need to do regular strength and conditioning. It can be a costly decision not to include strength work in your training. The session will be quite dynamic with some floor work included. If you are coming along, would like a lift or have any questions then please leave a comment.

What to bring: If you do have a mat then bring it along. There are spares.

Meet: The lawns adjacent to King Alfred car park (bottom of Hove Street) 7.30 – 8.30pm

£5 drop in.

Coach: Kate. 07702983744

Conditioning and the need for speed to improve your running.Wednesday 23rd January.

The reason for speed work is more than a quick dash from the horse.

It’s important to have strong core as a runner to prevent injuries and stabilise the trunk, plus help improve technique when fatigued on an endurance run. Half and full marathon runners you will reap the benefits by including this in your training.

Another important principle as a runner is speedwork. This often gets overlooked when people are training for a long distance run. The body has a natural ability to adapt to physiological demands. Training at the same pace day after day fails to improve running performance. But break out of that comfort zone with speedwork now and then, and the body will learn to deal with the new demands. The heart will get stronger, the cardiovascular system more efficient and the muscles are able to function better at full force. That will all translate to greater strength, faster and easier endurance runs. It is a session that caters for all abilities, even if you think you can only run at one pace, you’ll be surprised at how you can go faster for a short period of time once you have had effective coaching.

MEET: Hove Street, near King Alfred car park and the lifeguard hut. Time: 7.30 – 8.30pm

Coach: Kate 07702983744

Drop in £5.

 

Wednesday 9th January – build up strength as a runner.

A strong runner doesn’t only train on their feet.

Injury can cause havoc with your training if you do not train safely and effectively. To help prevent this, incorporate strength and conditioning work into your regime. The session will feature exercises that will:

• Work on glute strength, proprioception and balance to get the glutes firing well and improve running performance.
• Help to balance out quad and hamstring muscles.
• Build strength in calves, glutes and thigh muscles. This will help reduce heel striking (stronger calves) and improve knee tracking.
• Increase strength in hip muscles to prevent hips dropping.
• Build up on core strength.

Don’t wait until injury has crept up on you – keep your body strong and conditioned so you can improve rather than rehabilitate. Full and half marathon runners, make sure you get some strength and training in before your mileage increases. New to running? Build up on your strength from the very beginning.

Location: Hove Promenade, bottom of Hove Street next to the lifeguard hut.

Coach: Kate 07702983744

Time: 7:30pm

Drop in £5

 

Tempo training. Wednesday 24th October.

 

A quick dash from the horse was needed, hurrah for the tempo sessions!

Are you stagnating with your pace or even slowing down and do you want to get stronger and faster as a runner? Tempo training suits all abilities of runners and is a great way to spice up your training. You’ll be running at a faster pace than your steady jog which will train the body’s ability to take in more oxygen and use it to make energy in the muscles. It also helps prevent or delay the burning feeling that can occur in the muscles during running. Don’t get into the habit of training at the same pace, your body gets used to it and there’s no improvement plus the repetitive stride pattern will tighten the muscles and joints and make you more susceptible to injury. Brooks 10k runners and Spartan girls make that race a bit easier and get some tempo training in your programme. Or be a stride ahead with your Brighton full and half marathon training.

ARE YOU JOINING US? Please comment so we can provide enough Running Coaches.

Meet: Hove promenade, bottom of Hove Street, near King Alfred car park.

Time: 7:30 – 8:30 pm

Coach: Kate 07702983744

Drop in: £5

Become a stronger runner. Wednesday 12th September Hills and conditioning.

Core Conditioning for runners

Running isn’t just about putting one foot in front of the other. Runners need strong, conditioned muscles and although the legs do the work,  stable core strength is required. Wednesdays session will target all over muscle strength including the glutes to improve hamstring and calf flexibility. There are hills involved to help with the strength work as well as increasing cardio performance.

With the Firle runs last Sunday being a huge success, we have flatter runs on our current training plans. After some hill and conditioning training, the flat runs seem that little bit easier. Rise and Garda runners, they are a must! Plus there will be a chance to mix up your training with some fun activities I promise!

Meet: In front of Peter Pan playground. Madeira Drive. If you have a foam roller and a mat then please bring them.

Time 7.30 – 8.30 pm

Coach: Kate. 07702983744

Drop in £5.

Please comment and wear wrist bands if you have them.

Become a better runner with strength and conditioning work. Wednesday 22nd February.

stability through conditioning can fast track your performance

There are many myths about strength training. People, especially females tend to stay clear of anything that involves lifting weights, with the belief that they will gain muscles to make Arnold Schwarzenegger proud. Let’s cast aside that myth and explain why it is beneficial to every runner (and non – runner too!).

The best way to embark on a running programme or continue as a runner, is to improve the functioning and dynamics of the body. Strength training isn’t just about lifting a heavy weight using one single muscle group, it’s about working the  body as a whole to increase power and balance. Fundamental factors used in running! Conditioning and strengthening our muscles improves our running ability and helps prevent injuries.

This is a must for you if you’re keen to start running and a must if you are already in training or enjoy running. If you have mats please bring them, if not they’ll be some spare.

Where: Hove Lawns. Far end, between the bottom of fourth and third avenue.

Time: 7:30pm

Trainer: Kate. 07702983744

£5 drop in. Please comment if you are joining us.

Hill acceleration. Wednesday 8th February.

Winter and a hill but still smiling!

Conquering any gradient during a run is quite an exhausting challenge, but  a rewarding one and definitely has great physiological benefits. Obviously one, being that you will run up hills better with some hill training. But there are lots of  benefits, so don’t be fooled into thinking it’s a pointless training method because you haven’t got a Ben Nevis race on your to-do list.

Training sessions that vary are important for any runner. Your body adapts to the same schedule and the benefits to your muscles and cardiovascular system come to a halt if they get use to the same workout. Intensity is important. However the each individuals levels of intensity are just as important. Hill running for a conditioned runner will be slightly different to someone starting out.

For those who have taken part in our renowned hill sessions then once again you will be encouraged to up the intensity and run at 5k pace or faster on hill sprints. If you are new to this training, or possibly back from an injury then we will focus on technique and combine lower body strengthening at the foot of the hill.

Please leave a comment if you are joining us, or if you have any questions regarding our training sessions.

Where: BOTTOM OF DUKES MOUND – MADEIRA DRIVE

When: WEDNESDAY  8TH FEBRUARY

Time: 7:30pm

Trainer: KATE 07702983744

£5 drop in

Wednesday 18th January. Become a conditioned runner and avoid injuries in your training.

Strength training to stay injury-free

Running injuries can be avoided if you strengthen, condition and stretch during the course of a training schedule. There’s no benefit to overlooking this part of training, or leaving it to days before a big event, such as a half or full marathon. For runners, muscular strength and efficiency are essential for maintaining the posture and joint ranges of motion associated with proper running techniques. This session will give you the opportunity to use equipment such as kettlebells to enhance your conditioning work and challenge your muscles.

As tempting is it may be to put the training in but fail to stretch, you will suffer with muscle soreness which could lead to injury. We will show you how to stretch safely before and after your workout. Combined with the regular conditioning work, your body will be protected from the rigours of the road.

Where: Hove Lawns (opposite the bottom of 3rd and 4th Avenue)

Time: 7:30pm

Trainer: Kate 07702983744

Please comment if you are joining us.

If you have gloves with some grip please wear them for kettlebell work.

First training session for 2012 – Wednesday 4th January. Hills!

You'll still be smiling at the top.

Happy New Year to you all.  Let’s start 2012 in style with some hill repetitions. Don’t be put off by the thought of running up hill. It has huge benefits to every runner if incorporated regularly into your training plan. It’s not just a burden to be endured when you realise that you are becoming a stronger and faster runner.

Both the cardiovascular system and the muscle strength improve from hill training, helping to curb any injury that runners may sustain. For those who are training for a Half or Full Marathon then this form of training is a must. You will increase running economy allowing you to run longer without feeling fatigued.  When you stride past the ones struggling to the finish line, you’ll also have  a very toned bottom. How good will you look!

Us FitBitch Trainers know the perfect hill to suit all abilities. If you’re new to hill training then we can focus on technique to start with. If you’re old hat at it then it will be time to increase the quantity and quality. Come along and start the year with some zest.

Where: Bottom of Dukes Mound, Madeira Drive (near  Peter Pan playground)

When: Wednesday 4th Jan @ 7:30pm

Trainer: Kate. 07702983744

Drop in fee: £5

Please comment if you are joining us.