Why sit on the bench!
Common running injuries can result from overuse of the same muscles and repetitive running steps or when starting out as a beginner and building the distance on unconditioned muscles. Combining strength and conditioning with your weekly running has a huge impact on your running progress and helps to avoid injury.
We will be doing specific exercises to improve stabilisation strength for the loading and stance phase of running and also strengthen the muscles needed for proper pelvic position as well as knee and foot alignment. The strength and conditioning exercises will develop the quadriceps, hamstrings, gluteals and the core muscles.
The intensity and number of repetitions that you will need to be doing is dependent on your current level. So all abilities are welcome and you will be surprised at your progress with running when the muscles are stronger.
MEET: Bottom of Hove Street, near lifeguard hit adjacent to King Alfred car park.
TIME: 7.30pm – 8.30pm
COACH: Kate 07702983744
DROP IN: £5
Smiles and sea views!
Expect sunshine and sea views from the summit on Wednesday. The hill training is once again at Dukes Mound, so we are working on timed repetitions of up to 400 metres. The session is suitable for all levels and will help with race simulation for the upcoming events, Tough Mudder, South Downs and Seaford 10k or half.
There are numerous benefits to hill training and not just for our Sunday runners. Road runners of various distances will reap the rewards after hill training. It’s an effective way of building strength and power whilst also recruiting the upper body and core. An all over workout for you! We will be looking at technique and cadence at the start of the session, which will also improve your running performance on flat runs. PLEASE BRING A STOP WATCH IF YOU HAVE ONE.
MEET: Bottom of Dukes Mound. Madeira Drive – near Yellowave.
TIME: 7:30 – 8:30pm. COACH: Kate 07702983744.
Drop in fee for Wednesday sessions are £5.
Start spreading the news…. Fitbitch’s run and have fun!
Lake Garda may be over but let the training continue. The Brooks 10k and Spartan Beast are the next events on our running calendar but you don’t need to be taking part in these to join in the FitBitch run fun.
This Sunday we are offering three distances which are 4, 5 and 8 miles. Once again all distances are starting out together, setting off from the Tesco Express car park in Rottingdean and heading over the Downs. The 4 and 5 mile routes stay on the same course which turns downhill back into Rottingdean. While the 8 mile route continues towards Woodingdean, winding up (this may be the only non chatty part of the run!) through the Snake climb before running down a slight decline back towards Rottingdean.
Whatever the weather this will be a scenic Autumn run that has a mix of terrain and gradient. The muscles and cardiovascular system get a good workout and there’s support from our coaches and running ambassadors.
When you comment please put your distance down so we can allocate the two running ambassadors accordingly.
Meet: Rottingdean High Street, Tesco Express car park.
Time: 8:30 am
Coaches: 8 miles – Kate (07702983744) 5 miles – Melissa (07894146016) 4 miles – Rachael (07855742195)
£7 drop in
Posted in Training, Uncategorized
Tagged Cardiovascular, Distance, Downs, muscles, Rottingdean, Running, spartan, spartan beast, Sunday, Tesco, The Brooks 10k, training, Woodingdean