Month: September 2022

Six of the Best Marathon Race Day Tips

Posted on 28/09/202227/09/2022 by Ruth Martin

The best tips come from those who have experienced race day themselves and know what it’s like for an every day runner. Read on for tips that will help you have your best marathon race day “When it gets tough on the last few miles, find someone who’s still running, looks strong and has good running form. Run behind them. Watch their legs and imagine they are running for you. Concentrate on them and let them take you to the finish line. If they stop or go too fast find someone else. I have used this strategy in races and

Are you engaging your core correctly?

Posted on 26/09/202226/09/2022 by Ruth Martin

Core stability is key in functional movement integral for everyday healthy movement and performance. But do you really know what engagement means? ‘Engage that core!’ a common instruction from personal trainers, pilates teachers and fitness class leaders the world over. But what does that actually mean and why is it important? The core is composed of 35 different muscle groups, working as a stabiliser for the entire body. And this is why it is SO important to get engagement correct. Improves Posture Engaging your core when running helps you to maintain good posture, reducing pressure on the spine. Weak and inflexible

Three Ways to Cope with Injury

Posted on 19/09/202231/08/2022 by Ruth Martin

Injury can not only affect your fitness but can impact your mental health. Here’s our top tips for getting through the downs without feeling down – and coming out stronger Injured for the first time or even fifth time? You are not alone. An estimated 50% of regular runners get injured every year with 62% of triathletes incurring at least one injury per season. But all is not lost. Follow these tips for getting yourself back on the road to a stronger you. Plan for Recovery When training for an event, you follow a training plan, right? Yet when people

RUN FASTER WITH STRENGTH TRAINING

Posted on 13/09/202213/09/2022 by Ruth Martin

What do you think when you hear the term strength training? Hours spent in the gym with vast amounts of equipment? Another thing to fit into a busy schedule when you’d much rather be out running? We hear you! Hitting the trails or road would always be our destination of choice. But what if adding strength training into the mix could actually make you a better and faster runner? What if it meant you could go for longer and not get tired or injured (aka the holy grail of running). Sounds great right? Well, the science backs it up. A

3 Signs You Are Training Too Hard

Posted on 11/09/202212/09/2022 by Ruth Martin

Sometimes the hardest part of any training plan in the lead up to a race, challenge or event is listening to our own bodies and knowing when to take it easy and when to push on. Juggling life, work, training and responsibilities is a fine balancing act and judging when we need to take it easier in training can be a minefield when we want to compete well or complete a session on a training plan. How do we know when we are genuinely doing a bit too much compared with that feeling of ‘kind of want to go for a

How to Choose the Perfect Training Plan

Posted on 08/09/202208/09/2022 by Elsa Smith

Google (insert race goal here) training plan and you’ll be ‘rewarded’ with thousands of options. Here’s our guide on how to choose the right plan for you as a woman and an individual Volume You need to be a bit like goldilocks when choosing a plan (porridge optional). The plan needs to include enough volume to support progression but not too much that will send you over the edge in terms of both what your body can handle and what your lifestyle can accommodate. If you know from experience that you have a tendency to get injured if you run

FOUR WAYS SWIMMING CAN HELP YOU STAY RUN FIT

Posted on 03/09/202230/08/2022 by Ruth Martin

Out of running due to injury or because you’re off on holiday? Don’t panic. Discover how you can use swimming to overcome injury and stay fit for running Swim with a training focus In order to reap physiological benefits from swimming that are transferable to running, you need to challenge your body to a specific workout in the water. Get your heart rate up; don’t just go for a gentle up and down of the lanes. GRTW running coach and swimming champion, Katie Wright, recommends the following speed swim set. ‘200 metre sets – that’s eight lengths of a 25