Category Archives: Tips & Advice

Power up – strength and conditioning training Wednesday 24th July

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Our strength and conditioning session this Wednesday will focus on running-specific exercises to increase your strength and prevent injury. It’s an essential session for those of you on our Power Your Pace, Bacchus, Firle and Bristol half training plans and those of you new to running.

The set of exercises will focus particularly on increasing muscle strength. Think of it like upgrading your car engine. We’ll get your muscle fibres fired up, ready to put to use on your next run.

The session will also work on core stability, helping you to maintain good running form which becomes even more important as your body starts to tire.

Whether your goal is to set a new PB or to stay injury free make sure you join us Wednesday. Let us help you to achieve your running goals.

PLEASE COMMENT HERE IF YOU ARE COMING TO THE TRAINING SO THAT WE KNOW HOW MANY PEOPLE TO EXPECT AND PLAN ACCORDINGLY. AND PLEASE REMEMBER TO WEAR YOUR BAND IF YOU HAVE PAID FOR A PACKAGE.

Meet: Lawns adjacent to Hove Street (you can park in King Alfred centre)
Time: 7.30pm – 8.30pm
Trainers: Melissa (07894 146016)
Drop in: £5.00

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Hill training or Biomechanics workshop – Wednesday 3rd July

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Our courses and training sessions can get you to the top of the world (ok the top of the Downs but the view is pretty good!)

Biomechanics workshop – scroll down for hills training session

We’re kicking off our new beginners 8 week course (10k Arundel Castle Run) this Wednesday 3rd July with a biomechanics workshop (worth £10).

The course is designed to get you started on the right foot with technique analysis to ensure you run faster and avoid injury (video playback weather permitting). The course is open to those not on the 10k Arundel Castle course but you must book in advance here and places are limited.

If you can’t make it Wednesday, you can still join in the 10k Arundel Castle course this Sunday 7th.

Join the crew – sign up to the Beginners to 10k Arundel Castle Course here

To sign up to the race click here (you can still do the course without signing up for the race if you’d prefer).

You will need to commit to paying for some of this course in order to be entitled to drop in to the course runs on Sunday.

For instance, pay for the Weds course (£38) which includes the biomechanics workshop and you can pay £10 drop ins on Sundays.

Or pay for the Sunday course (£58) and you can pay drop in Weds and for the workshop separately.

Alternatively, if you know you can commit to the full 8 week course it costs £95.

These Sunday drop-ins are NOT available to anyone not signed on to the course.

Time:7:30pm

Location: Lawns at bottom of Hove Street South, next to King Alfred car park

Coach: Rachel 07855 742195

Drop in not available. Pre-book online here.

Hill training

We’ll also be running a hill training session in the beautiful setting of Hove Park. It’s open to runners of all abilities and new runners are always welcome.

The benefits of hill training are numerous. It’s an effective way of building strength and power whilst also recruiting the upper body and core. We will be looking at technique as we take on hill repeats in a lovely setting.

MEET: Hove Park playground (parking is free next to the park)
TIME: 7:30 – 8:30pm.
COACH: Melissa 07894 146016
Drop in fee £5 (or check website for membership deals).

Brooks 10k, Brighton Half and Brighton Marathon for Beginners

Start now while there are still blue skies!

So, you’ve signed up for the Brighton Half or the Brighton Marathon and are beginning to feel the first twinges of nerves?

Or, more likely, you are burrowing your head in the sand and thinking you’ll start worrying about it nearer the time.

If you are a beginner, or someone returning to running after a long break, NOW is the timeto start training  if you are doing the marathon or the half. Here’s why..

1. It’s warmer, there is less rain (yes, really) and more likelihood of blue skies at this time of year. 

And that means it’s more  likely that you will feel like getting out the door to run. Wait until later in the year when it’s cold and wet, and when you have not yet felt ‘the runner’s high’ which makes you run in all weathers, and finding the motivation to start will be far harder.

2. To avoid the ‘Eeek, I’ve not started training,’ horror that hits in January

The Brighton Marathon is so far away, for most new runners it does not feel like a reality until often it’s too late. All of a sudden it is Xmas.

And even then, you’re likely to think, ‘Oh well, I may as well wait until after Christmas so I can start afresh when I’m stopped drinking.’

Then, it’s January and if you’re a beginner, or even an intermediate, that is way, way too late and will almost certainly end in injury because of the demands you will put on your body with the excessive volume of training you will need to do.

Start now, and you will be able to build gradually so it will seem achievable and your body will be ready for it.

3. It’s fun. Why put off what hundreds of Fitbitch runners do every week, not out of obligation or to adhere to some attempt to lose weight. But simply because it leaves them feeling good. (although, it does help you shape up too, which can’t be bad.)

Think about setting yourself a ‘stepping stone’ race, like the Brooks 10k which will help lay the foundations, not only of your running strength but your confidence too.

Our eight week training package starts THIS WEDNESDAY. Details here.

From there you can join our 12 weeks to Brighton Half group, or our 22 week Brighton Marathon group which starts when that group finishes.

Details, prices and booking information for these groups will be posted this week here.

Any questions, please get in touch with Rachael on 07855 742195 or email info@fitbitchbootcamp.com.

Visit here for details of the Brooks 10k Package. Training for Brighton Half And then you won’t train because you’ll

Wrist bands for packages and plans

FitBitch Running Club bracelets

ALL those who have purchased a package which starts this week, you need to bring a £5 refundable deposit to exchange for a FitBitch wrist band.

This should be worn to all training sessions as proof of purchase. We will refund your £5 in exchange for the wrist band once you have used up all your sessions, or you package comes to and end.

And beginners coming tonight, don’t worry! We will focus on techniques and you will have fun. It will take place n o matter what the weather.
See you there!

Rachael

Relaxed and ready to race: arrangements, Sunday 18th Feb

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Congratulations, you’ve got to the start line! OK, so you have not actually run the Brighton Half Marathon yet. But for all of you feeling nervous and wondering whether you can do it, remind yourself where you started.

Just a little under four months ago, many of you started training with us having only just completed a 5k. You faced hills with trepidation, and worried about going on long runs in case you got left behind. And now? You may still face hills with a worried face but you do them. And now 5-8miles seem like a relaxing stroll in the park.

So whoever you are, whichever race you are doing, if you worry whether you can do it just remind yourself of all you have achieved and know that you can.

Anyway, enough of the cheese, on to the practical stuff.

This week, all of you should be ensuring you hydrate well every day (don’t wait until 8am on race day to neck 2 litres of water), eating well and crucially, sleeping well too. Make sure you know exactly what you are going to wear on the start line (wear a layer that you can throw a way so that you can keep warm while in the starting pens), what pace you are going to aim for, and where you are going to meet your fellow FitBitches of course.

The arrangements for the day:

Arrive: 8am to drop your bags at the baggage drop which is to be found opposite Peter Pan Playground on Madeira Drive.

Warm up: 8.15am Peter Pan Playground – come and meet us, Rachael, Kate and Melissa for a pre-race warm up and pep talk. If you’re running late text 07855 742195 (if you want to have any pics taken or leave your phone with anyone, I’m not running and so I’m happy to keep hold of stuff for you).

Stretch down (and final finisher’s pictures you know me!) after the race by Peter Pan.

If you are going to join us for the warm up pre-race pep talk PLEASE COMMENT HERE so we know to look out for you. Any pre-race jitters, worries, questions about training or nutrition, comment here and we will answer.

How to prevent 3 of the most common runner’s injuries

As we enter the second half of the marathon training season, and as more runners begin to take up running for the first time, injuries are all too common.

More often or not, these could be prevented with the right stretches and strength work. But which stretches to do?

become a fan of Yoga for Runners and Sports for a guide to the three most common injuries facing runners and how to prevent them. Or if you are already suffering from such niggles, how you can deal with them.

Yoga for Runners and Sports on Facebook

 

How to taper for a half marathon

Don't undo your training with a poor taper

 

Whether you are currently training for the Brighton Half Marathon 2012, or for another upcoming half marathon event, knowing how to change your training in the few weeks before a race can be tricky.

Generally, people fall into two camps; there’s the ‘run, rabbit run,’ type, who keeps putting in long runs, and punishing pace work in the final week thinking this will improve their race time (or make up for lack of training).

Then there’s ‘Sedate Sofa Susan,’ (it’s just a name that works with alliteration – I’m not referring to anyone!). This type, sits back on the sofa, begins carb loading for England and doesn’t move a muscle for fear it will wear her out.

Neither is on the right track.

You don’t want to be putting in 13plus mile runs in the week before as  you body won’t recover in time for the race. Nor do you need to start carb loading a week out for a half marathon and not moving a muscle, as this will just leave you feeling sluggish.

As a general rule, your runs should become gradually easier in effort and volume in the last two weeks. But your body is used to running so don’t drop your frequency except for one or two runs in the last week, otherwise you could end up feeling ‘unconnected’ to your body.

Reduce your long run on the last weekend by about 60% and  no punishing pace runs. Focus on easy runs, (a few easy tempo runs are no bad thing).

Of course, this does vary from person to person according to fitness levels, and psychological make up.  As you get used to racing, you will get to understand what works best for your body.

Food wise? This is a half marathon, not an ultra race, so you don’t need to eat pasta every night of the week. Stick with what you know works for you the night before the race, and in the week before, think good slow releasing carbohydrates with protein such as legumes, chicken or fish.

For recipe ideas, please visit our Diet & Lifestyle website