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

 

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

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.

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

 

Working on strength and speed. Wednesday 18th July.

There’s no holding a FitBitch back.

Non-beginners this Wednesday the focus is on strength and conditioning with some high intensity runs thrown in.

Running requires good coordination of the muscles working together, including the core. Having a varied programme of strength and conditioning exercises in your running schedule will augment the capacity of your cardiovascular system and help prevent injury. You will only see improvements  when you work your body out of its comfort zone. If you want to run further, faster or non-stop up the hills this training session is a must.

Please bring a skipping rope and a mat if you have them.

Meet: Opposite Peter Pan’s playground. Madeira Drive.

Coach: Kate 07702983744

Time: 7:30 – 8:30 pm

£5 DROP IN.