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Woodland 5 On the day entries available.

The first race was a huge success (full results here) and we have plenty of spaces for the next two events.

The dates  are:  26th June and  31st July.

entry form here (pdf or doc)


Cross Training
Gym Workout

Going to the gym should be an important feature of your training week. Gym training will help build muscle strength and stamina which can help prevent injury. However, simply pushing weights and building up your muscles isn’t necessarily the right approach as bigger muscles mean more weight to carry around while running. Also working by yourself in the gym often leads to you underworking and then rewarding yourself for the effort later (mmm, cake!). So a better approach may be to take part in a circuit training class such as Body Pump.

These tend to use low weights but high repetitions so your muscle mass doesn’t build hugely. These also have exercises that develop-p your core muscles (i.e your stomach). Not only will this help you look better but it will improve your running efficiency as your body will hold its form better when running and you won’t slouch as much towards the end of a run. Slouching effects your breathing (ask any singing coach!)

 
Stretching

To help prevent injury you should try and stretch after a run. There is all sorts of advice on what sort of stretches to do and how to do them but to get started, some basic stretches are hamstring, calves and quads.

Hamstrings – these are the primary propulsion muscles and are on the back of your thighs. Place your heel on a step or any elevated surface and bend slowly a the waist until you feel a stretch in the back of your thigh (you may also feel a stretch in your calves). Avoid rounding your back. Hold the stretch for 30 seconds and repeat 3-4 times.

Calves – these are the lumps behind your shins and help propel you forward and absorb impact. Place both hands one a wall and take a step back with one leg. Keep your heel on the ground and lean into the wall until you feel a stretch in your calf. Hold and repeat 4-5 times. then stretch again, this time bending the knee of the extended leg slightly so you feel the stretch in the lower half of the calf then repeat for the other leg.

Last Updated on Tuesday, 11 January 2011 18:08
 
Swimming

 

Swimming also offers a great opportunity to cross train and help avoid injury. Or if you’re already injured a great way of keeping fit while you recover.

 
Mountain bike orienteering

 

For those who enjoy orienteering and mountain biking, you can always combine the two. These are just like orienteering apart from you’re on your bike! Some links are below:

www.bmbo.org.uk/

www.gorrick.com/trailtrax

www.midlandtrailquests.co.uk/events-and-results

 

 
Mountain biking/road cycling

 

Many runners also partake of biking. Its a great way to cross train to help avoid injury. Whether you’re interested in the technical climbs and descents for mountain biking or the speed of road cycling, there’ll be people in the club who’ll be willing to join in. The Lookout over at Bracknell is a popular mountain biking area and some of the club travel further afield for occasional rides at other mountain biking centres…

 

Last Updated on Monday, 03 January 2011 22:31
 




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