Your weekly run session is here!
Yes, we're in lockdown and yes, we can't go to the gym. But we CAN exercise outdoors. So let's make the most of it!
So, without further ado, welcome to Strong Club Run!
What's that? You hate running? I'm here to change that.
I'll be posting a free running workout session on IG and FB every Saturday! There'll be something for everyone here, starting with a great beginner intervals session.
You don't have to run fast or be good at it for running to be beneficial. The best thing to do is just start. If your pace is barely more than a walk - that's still a workout! You're doing great!
Here are some tips to get into running if you're not a runner:
Build up slowly with distance and time - if you have never run before, don't expect to knock out a 20min fast run. Even if you feel like you're ok, don't push it. Be patient.
Run off-road where possible as concrete is very hard on your body, and the uneven surface will help you build up mobility and stability - think park trails rather than pavements.
Focus on your mobility when you are working out - hips, ankles etc.
When you are running, the way you breathe is so important. You want to get as much oxygen in AND out - slow and steady, in through the nose as much as you can.
A run/walk is just as good! In fact, it's a form of interval training and it's how I would recommend starting. Go for 1 min run, 1 min walk and repeat for 10 mins.
Make your goals realistic and achievable and give yourself time to build up to it - for example, a great goal for a beginner might be adding a minute of continuous running each week up, building up to 20 minutes. For example, start with running for one minute, then walking, next week go for 2 mins, and so on.
Add strength training to your weekly routine for injury prevention and to help your endurance
Invest in a good supportive, cushioned pair of trainers - no matter your starting point, this will make a difference.
Stay hydrated, recover properly, eat well, sleep well.
If you're unsure where to start, get professional advice! We'll put together an easy to follow, sustainable program for you that will help with your confidence, accountability, and help you succeed.
Hopefully, in the not too distant future, we will be able to do a run club in person - if we all do our bit to stay safe. Keep an eye out for more details. If you're keen to join, add your name to the list here!
If you hit the Strong Club Run session this week, don't forget to tag @gracebrownfitess and #strongclubRUN and tell me how you went!
