Sweetspot Training

Wondering if group training is right for you? 🤔
Here are 5 AMAZING benefits

1️⃣ Cost-effective:Get the expertise of a personal trainer at a fraction of the cost!🤑💸

2️⃣ Accountability: You're not just showing up for yourself-you've got a team that's counting on you!🏋️‍♀️👊

3️⃣Fun and Energy: The group vibe is unmatched-motivation and support from start to finish! 💪🎉

4️⃣ Personal Attention: Even in a group, I'm here to make sure YOU get the individual guidance you need. 🎯

5️⃣ Community: You're joining a fitness family! Together, we crush goals and celebrate wins! 🙌❤️

Ready to experience it for yourself? DM me for your free trial!

Whether you're looking to finish your first 5K or complete a Marathon. The long Run can help you accomplish that goal!

Benefits of a Long Slow Distance Run (L*D)

1. Heart gets stronger: aerobic capacity improves.
2. Opens up capillaries so gets oxygen and fuel to muscles quicker.
3. Muscles and tendons ger stronger.
4. Teaches the body to use fat as a fuel source rather than glycogen.
5. Speeds up removal of waste products and aids recovery.
6. Gives you confidence and improves mental toughness.

How far was your Long Run this week?

Calling all Runners

Are you looking to run further, faster and get stronger?

Who better to train with than someone walking the walk!

I’ve been a competitive runner for many years and regularly train for different challenges and races to keep myself focused and motivated. I use my own personal training experience along with over 25 years of knowledge and education.
To create the best bespoke programmes for my clients needs, and abilites.

So whether you’re just starting out on your running journey, seem to have hit a plateau or trying to smash that elusive Personal Best. I can help you achieve your goal!

Get in touch and let’s get this show on the road! 🏃‍♀️🏃‍♂️🏆

The Disadvantages of Training:

1. Get too Strong.

2. Look too good.

3. People might get jealous

Mix it up

Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances, pace and routes.

It is predicted that less than 1% of people on the planet have a completed a Marathon.

👊If your part of that 1% Boom!!

Believing in yourself is the secret to success!

Don't be afraid of the hills!

They might look nasty but they're really your
friends. One session a week - doing repeats up and down hills - will help make you a better all-round runner.

Start with a manageable incline, keep your feet fast and your form solid, and you'll reap the rewards back on the flat.

"Now I've sat down on the stairs will I ever actually manage to stand up and make it up the stairs..."
16 Miles long run. And it was a good one. Maybe because I followed my own good advice (for a change 🤣).

One of the challenges of running slower is that it takes longer. Its tempting to just want to get it done, but I set my mind and stayed focused on the aim of the session. Of running for time rather than distance and had an awesome long run.

Have struggled on previous weeks in the last couple of miles, due to putting in some quicker miles through lack of discipline and because I felt good. This week I hit a better average and was consistent with my pace.

The best way to judge and pace a long run is can you finish faster than you started and still feel comfortable. This week it was definitely a Yes, Yes Yes!!

Runners come in all different shapes and sizes so it is difficult to say what is the best running form. Just like training plans, it is illogical that one particular style will suit all runners, however below are some tips to help improve your form.

Posture

The same posture that’s good in your everyday life is good for your running. Focus on running tall with relaxed shoulders to encourage a non-slouching posture, which is best for running. Think head above shoulders, shoulders above hips, hips above knees and ankles. Modern life encourages us to slouch so fight that in running and run tall.

Arm swing

When running, your arms should be bent at roughly 90 degrees. Your hands should be lightly clasped (as if holding an egg) and when your arm swings, your hands should brush between your lowest rib and your waist. The swinging action itself is front to back and relaxed. Any abnormal swinging (crossing the body, elbows wide, shoulders high) will have consequences in your mechanics. I myself am guilty of swinging my arms across my body, especially when I’m tired. I’m also terrible for tensing up when I should be focusing on relaxing. If it helps smile when you’re running, it helps to relax your whole body! Race photos often illuminate any arm swing issues and you can have someone video you while running from the front and back to evaluate your arm action. Imagine there is a box or picture frame from your shoulders to your hips. Your arm swing should be within this box and your hands should not cross the midline of the body. Don’t force it because this will increase tension but be rigid and make sure your arms stay within the box.

Foot plant

There is conflicting advice regarding foot strike, either being a toe runner or flat footed. Instead of focusing too much on where your foot lands think instead about landing underneath your body. Over striding is more of an issue than where you land on your foot. Runners can over stride with a forefoot plant as well as a heel plant. The key is to focus on landing under you and pushing behind you. I find if runners think not about reaching out in front to go faster but instead think about pushing harder down and behind, they cure their over striding. Again, have someone video you from the side while you are running and you’ll see if you are landing far in front of your body (over striding) or nearly under your body (correct landing).

Cadence

A few years ago, researchers suggested a cadence (or stride frequency) of 180 steps per minute was optimal. I would suggest anything from 170-190 works depending on the runner. If you look at most runners, regardless of speed, that look really good, they usually have around this cadence.

You can count your steps in one minute to get your cadence or most GPS monitors now do this for you as well. If you do find you need to increase your cadence, just make sure you aren’t sacrificing stride length by shortening your stride too much. Under striding to achieve an optimal cadence will slow you down. We want an optimal stride rate (cadence) and an optimal stride length. They both go together to create our speed.

Rhythm

The runners who look the best, regardless of speed, are the ones that have great rhythm when they run. Think of the Kenyan athletes and the flow to their stride. They are relaxed and rhythmic. Think of this when you run. We like to say, pop pop pop when we’re running. This simple cue usually cures most form issues and results in a great running rhythm.

Remember everyone is different and there is no one style that will suit all runners. We can all spot training partners from a mile away just by their stride but just think about the points above next time you’re out training.

Its often harder to take a rest day than go training and runners often mistake over training and fatigue for being lazy! Which is never the case.

Here are some of the tell-tale signs, if you recognise any, maybe consider taking it easy for a few days.

⚠️ Extended muscle soreness.
⚠️ Slower and less complete recovery.
⚠️ Legs feeling heavy and tired.
⚠️ Constant fatigue.
⚠️. Increased irritability and moodiness.
⚠️ Depression.
⚠️ Changes in appetite.
⚠️ Elevated resting heart rate.
⚠️ Disrupted sleep patterns including nightmares!
⚠️. Inability to raise heart rate while training.

⬆️ Calf Raises ⬇️
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The calves perform a lot of work relative to their size. So its extremely important as runners to look after them!
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One of my favourite strength exercises for this area is the calf raise. There are a few options, but one demonstrated is the weighted calf raise (progress to a single leg exercise)

Coaching points include:
* Stand on edge of Stair/Step/Plate.
* Find a stable surface to lean against.
* the lowering phase for the count of 4!
* Upward Phase also for the count of 4, once at the top of the raise push a little more.
* Keep Toes pointed throughout.
* Knees remain straight.
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With it being off season, now is an ideal time to work on those areas you perhaps neglect during race season!
👣👍