Thursday, July 28, 2011

Saturday Session & Tips for Hill Sessions

Saturday Sessions:
Don't forget for the next 6 weeks up until and including 10th September, we have a long run on Saturday mornings.

Time: 6:30am
Where: New Farm Park Rotunda
What: 50mins BRS run + 50mins B2B run
Finish: 8:30am

See you there!!

Hill Session Preparation & Recovery Tips

With the introduction of a hill session every week for the next 9 weeks as we prepare for B2B and Cook Islands, a few tips for preparing & recovering from Hill sessions

1. Strength Training all year round:
I highly recommend on-going and consistent strength training is added to your annual running routine. Weights, Pilates, Yoga, even cycling can help to keep your legs strong and powerful so when you hit the hill sets, your legs are well prepared.

2. Iliotibial band - keep on top of stretching and loosening.

The common ITB syndrome which is the superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running so as you can imagine, if you don't have an ITB maintenance program you are bound to have issues.

In particular, hill running, down hill can increase the prevalence of ITB issues resulting in sore knees. Invest in a foam roller or 'spikey' ball to regularly loosen you TFL Tensor fasciae latae muscle and ITB. Of course regular massage will also help

3. Calf Stretching

Starting to get sore achilles from the hill work and sprints? It could be from tight calves, when your calves are excessively tight, this can put strain on the achilles and make it sore.
Try stretching your calves every day, and ladies, stay away from those stilettos.

Start to get on top of the above and you too soon will learn to LOVE hills!!
Bring them on

Happy running
Renae & Matt

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