Tag Archives: Muscle

Wednesday 18th December last training session of 2013

It's Christmas!

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

 

 

Resilient runners, Wednesday 4th December

Don't hold back with the training!

Don’t hold back with the training!

In order to become a better, more resilient runner, it’s important to also train the front and transverse planes of movement. Confused? That’s why we are here. Wednesday will once again focus on strength and conditioning that can benefit runners in numerous ways and help prevent injury.

The session will be in circuit formation and will involve some bodyweight exercises so bring a mat if you have one. We remain thorough on coaching correct technique so it’s still suitable for any one who hasn’t attended our sessions before.

MEET: Outside the lifeguard hut (corner of Hove Street and parking at King Alfred).

TIME: 7.30 -8.30 pm

COACH: Kate (07702 983744)

Book online here

 

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

FitBitch fun

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

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

Conditioning for runners

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.

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

Lift off with strong muscles.

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.

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.

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.