Wednesday 18th December last training session of 2013

It’s Christmas!

It’s almost Christmas and our last training session of the year. We’ll be bringing some festive fun to a hill workout this Wednesday.

The session will help boost the muscles that engage during running, the leg muscles and the core muscles. The quadriceps, calves, and hamstrings will be tested to a level to help improve your running performance. If this doesn’t sound like fun then you’ll be surprised how we can disguise a thorough workout with a Christmas theme. You’ll have to wait until Wednesday to find out what Santa has in store!

TIME and MEETING POINT: Madeira Drive. Outside Peter Pan playground at 7.30pm till 8.30.

COACH: Kate 07702 983744

Price: £5 drop in payable online in advance. If you have booked a course, please still book in for your session. click here

 

 

Become a stronger, faster runner. Wednesday 20th November.

Light up your workout.

Lunge into half and full marathon season to help improve performance and reduce the risk of injury with regular strength and conditioning training. Most runners know the importance of this type of training but getting the balance right and having correct technique of effective running specific exercises can be hard when training alone. It’s not just for longer distance runners, any distance sees the benefits of strength and conditioning work. If you have a mat then please bring it (spares will be available) – there will be some core work and lower body exercises plus a small amount of running.

Meet: Lifeguard hut on the corner of Hove Street.

Time: 7.30 – 8.30pm

Coach: Kate 07702983744

Price: £5 payable online here  by choosing Weds fitness

 

Wednesday 6th November run training – strength and stamina.

Light up and run.

The Brooks 10k is almost upon us, marathon season is approaching and Winter has kicked in! What better time to beat any blues and add variety to your weekly training or to keep up and improve on the fitness that you have already built up.

This Wednesdays session is a mix of both strength work and an interval method that has proven to take minutes of athletes personal best race times. Don’t be afraid if you’re fairly new to running, you won’t be expected to take off like a firework but your legs may start to feel the beneficial burn.

There’s no need to bring anything except warm layers and water.

PLACE AND TIME: Lifeguard hut, corner of Hove Street (parking at King Alfred car park) @ 7.30 pm

COACH: Kate (07702983744)

£5 please book online here

 

5 miles Brooks training or a social run. Sunday 27th October.

Don’t take the lonely road to training – take the FitBitch way!

This weekend our run is off road, heading towards Devils Dyke with an out and back route. There is  a mile loop by the Devils Dyke pub where the views look over surrounding villages. We will then turn back as we take in the views of the sea.

BROOKS 10k –  This run will allow you to work on pace as the pathway is a gravel surface with only slight incline as we head towards Devils Dyke. If you’re not training for the Brooks 10k this makes a nice, steady social run to keep some distance up before starting on another training plan.

MEET: Second car park on Devils Dyke Road. Please comment if you would like a lift.

TIME: 8:20 to start at 8:30 am.

Coach and R/A: Kate (07702983744). Karen.

Sunday runs cost £10 and are only bookable online. No cash on the day. Bookhere

Be an injury free runner with strength and conditioning workouts. Wednesday 23rd October.

FitBitch fun

Amsterdam completed, next up is the Brighton Brooks 10k. If you’re not already one of our regular runners then come and train with us for some amazing experiences and friendships. This Wednesday the session will be focusing on strength and conditioning work. Not just on our lower bodies but also the core and upper body. Core muscles are fundamental in stabilising us and the arms play their role too. Try running with your arms by your side! Stronger arms will help us gain power when running but don’t be alarmed, you won’t walk away looking like Popeye!

The session will be mainly compound exercises where you’ll be using a variety of muscle groups with a small amount of running thrown in. If you do have a mat them please bring it along.

PLACE AND TIME: Lifeguard hut, corner of Hove Street (parking at King Alfred car park) @ 7.30 pm

COACH: Kate (07702983744)

£5 please book online here

Hill interval training. Wednesday 9th October.

Reaching new heights

We’ve just had a fabulous Fitbitch weekend of running and there’s plenty more to come.  Next up is the Amsterdam half marathon followed by the Brooks 10k. Whether or not you are training for one of these events our Wednesday sessions are suitable for all levels of runners. This week it’s a hill session which benefits all runners, even if you’re training for a flat race.

Hill running improves the strength and endurance of the quadriceps, hip flexor and hip extensor muscle groups—so the increased ability of these muscle groups to resist fatigue (lactic acid) shows through in the latter stages of races. You’ll slow down less, improving your race times or completing a race more comfortably. Whatever your goal is, you’ll reap the benefits if you include hill training in your programme.

MEET: Peter Pan playground (next to yellowave). Madeira Drive.

TIME: 7:30 – 8:30 pm

Coach: Kate. 07702983744

Book online here

 

Strength and conditioning for runners. Wednesday 18th September.

Core for runners

Running is a fantastic form of exercise because all it takes is a pair of trainers.
But the more experienced you become, the more you realise that there is more to it than just plodding along the pavement.
Come to our next training session which will focus on strength and conditioning specifically for runners.
We will focus on legs, core and arm exercises designed to help build strength and improve speed and prevent injury.
This one hour session will mainly be specific exercises rather than a run, and will help give pointers on technique.

Meet Kate (07702983744) on the lawns adjacent to Hove Street by the life guard hut. Parking in King Alfred Centre. Please note, if you are doing our 0-5k BEGINNERS COURSE,  your coach Karen will also be meeting at this place.

TIME: 7.30 pm

Drop in fee: £5 to be paid online – annual members please use your code. Click here

 

Strength and conditioning for all abilities. Wednesday 28th August.

Conditioning for runners

How will strength and conditioning benefit my running?

Strength and conditioning is exercise that allows the body to work with less stress during running. You will notice an improvement in all other areas of your fitness program. If you are just starting out, you may notice how running is difficult and your body doesn’t respond that well to some of the movements. When you begin conditioning, you allow the body to open up and work more easily during running.  Strength and conditioning will reduce your risk of injury, improve bone and joint health, assist in post workout muscle recovery, increase flexibility, decrease muscular soreness, improve both muscular and cardio endurance, and will just overall improve your running level.

MEET: Hove Park playground.

TIME: 7.30 -8.30pm

COACH: Kate. 07702983744

£5 via our online booking system (free to Rise runners – who have just started training with Fitbitch) but check the website for package deals and annual membership.

Up hill, down hill! Wednesday 7th August.

Conquering the hills.

 

This Wednesday is a stamina hill workout to promote endurance and strength. There are plenty of other benefits to hill training which include increase in lower body strength  including the hip flexors (great for improving hip stability), improves stride frequency and length, neuromuscular co-ordination, and both aerobic and anaerobic power. Not forgetting the calories you burn as you sculpt your bottom half.

This session is suitable for all levels and we will be running repetitions at individual paces using the RPE scale, which will be explained during the warm up.

MEET: Bottom of Dukes Mound, Madeira Drive.

TIME: 7.30 – 8.30pm.

Coach: Kate. 07702983744.

Drop in: £5.

 

 

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