Race Day Checklist

Things you may want to take with you on race day   A reminder of some of the things you may want with you on race day Running shoes – ensure these are bedded in and they’ve done around 50 – 100 miles. Never wear new shoes for a race and take spare laces along

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Everyday posture and its effect on running

Most runners know that good posture is important while running. The more you drop your head forwards and the more you slump your shoulders forwards the harder the body’s muscles have to work as your centre of gravity shifts forwards, this can lead to fatigue earlier than expected during a run and then it’s a

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Effective Recovery

So what is effective recovery all about? I often hear people say that they are running to get fit, the normal person in me congratulates them for taking that step, while the pedantic physiologist in me thinks running doesn’t get you fit, rest does. The body adapts to the demands being placed upon it, that’s

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Gluteus Medius – Switching those hips on

One of the key muscles in running is the little known Gluteus Medius, the smaller, less famous sibling to the Gluteus Maximus. The view below is from behind a person, showing how the Gluteus Medius originates on the hip and attaches to the top of the Greater Trochanter (the bony protrusion on the side of

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Running for Mental Health

The benefits of running on a regular basis are many but they aren’t just physical, there are also benefits from running for mental health. Repeated studies have shown a link between regular exercise and the reduction of stress and anxiety in endurance related physical activity. In this article we take a look at some of

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Strengthening – Side Plank

Strengthening – Side Plank – Static hold for 30 seconds to one minute each side While laying down on your side place an elbow on the ground vertically below the shoulder, lift your body off the ground using the outside of your foot as the second anchor point until your body is in a straight

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Strengthening – Single Leg Balance

Strengthening – Single Leg Balance – Static hold for 30 seconds each leg This exercise promotes increased proprioception in the joints which can lead to healthier joints, after all, running is a repeated loss and regain of balance so why shouldn’t we train it. Take off your shoes and simply stand on one foot with

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Strengthening – Rear Foot Elevated Split Squat

Strengthening – Rear Foot Elevated Split Squat – Reps 12, Sets 3, Tempo 1:2:4 Place one of your feet flat (on the laces) on top of a sturdy platform at mid thigh level behind you. Plant your other foot in front of you far enough away from the platform so that you can lower your

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Strengthening – Cook Hip Lift

Strengthening – Cook Hip Lift – Reps 12, Sets 3, Tempo 1:2:4 In the start position it is important to keep the tennis ball between your thigh and stomach. Before moving draw your tummy button in towards your spine. Breath normally. The movement phase has to be controlled (but not overly slow), pressing down through

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Strengthening – Penguin Walks

Strengthening – Penguin Walks – 12 Reps, 3 Sets, Tempo – slow walking pace The penguin walks are relatively straight forwards, you simply have to raise the front part of your foot away from the floor so that you are balancing on your heels and walk in a straight line trying not to let your

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Strengthening – Calf Raises

Strengthening – Calf Raises – 12 to 30 Reps, 3 sets, Tempo 1:2:4 Simply press down through the forefoot of the leg supporting your weight and raise your heel upwards until you are standing tall on the ball of your foot and then lower back down to your start position. If 12 reps becomes easy

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Foam Rolling – Pectorials

Foam Rolling Pectorals (Pec Major) An economical upright running stance is only possible if the shoulders aren’t hunched forwards, runners can be susceptible to rounded shoulders due to the repetitive nature of the arm swing in front of the body in conjunction with poor postural positions throughout the day. When combined with the ever increasing

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Foam Rolling – Quadriceps

Foam Rolling Quadriceps (Vastus Lateralis, Vastus Medialis & Rectus Femoris) Start rolling on the front of the thigh just above the knee, roll up the leg to the top and return to the ‘feedback’ point. Variations include rolling at a forty five degree angle on the vastus lateralis (the outside ‘corner’ of the quads) or

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Foam Rolling – Calf Muscles

Foam Rolling Calf Muscles (Medial and Lateral Gastrocnemius) To start, roll down the centre of the calf muscles from just above the achilles tendon to just below the knee, head back to the ‘feedback’ point and hold in place. You can rotate the leg outwards to a 45 degree angle to roll the outside of

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Foam Rolling – Adductors

Foam Rolling Adductors (Gracilis, Adductor Magnus, Adductor Longus) Lying on your front raise a leg out to the side so that the inside of the leg if facing the ground. Place the roller at ninety degrees to the line of the leg, just above the knee, and roll up the inside of the leg all

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