FCCCD Run Group (R.I.O.T)

 

Membership: 8
Active membership: 6
Inactive membership: 2

 Running Is Our Therapy

 

FCCCD Run 2023

The next group training is on ...

Friday 3rd March 2023 @ 16:15

Meeting point: Car park outside of Camber Block.

The last session we went off site from HQ.   The session was split into two parts with session one concentrating on hill loops using lampost markers, with effort on the up and recovery on the down.   This was to build strength and speed.   The second was a loop of the park continuing with the run/walk using lampost markers.   This was to build strength and endurance.

Well done Amanda for a great run.

The next session will be the same as we build on strength and endurancence.

Last session notes

During the training I gave you three exercises to practice at home which involves resistance bands.

1. Side ways movement.

 

2. Forwards and backwards movement

 

3. Leg raises

To put this into the FIT model:  Frequency start with once a week.  Intensity the bands have diffenent intensities, start low and work up.   Time start with one minute and work up from there.   You can do this easily at home and the whole work out will only take 3 minutes.

Coaching
Endurance running is about building your athletics base and the best way to do this is running regularly.    Make sure that as well as attending the training sessions you get out for a mid week run.   Remember the principles of walk/run aiming for a 70/40 split (70% running and 40% walking), your pace should be conversational (this means that you should be able to have a conversation whilst running).

Run technique
The key is getting the technique and pace right for you, supporting your body and avoiding injury.   We are teaching the run "tall and light" technique.

To run tall you need to bring your hips forward, shoulders back slightly and head up looking forwards.   This will give your respiratory system the best advantage to fuel your run.   To run light bring your heels up a little (on the upward movement) and come down on our mid to forefood.   You can then roll your foot back onto our heel.   Remember a heel strike (coming down on your heel) is a braking movement and can produce shock through your knees. 

Also, keep your hands from clenching into fists and relax shoulders.   Clenching fists causes stress which travels up and ends up in your neck and shoulders.