Strength Training & Injury Prevention for Runners & Triathletes
A scientifically designed strength & flexibility program is essential to proper bio-mechanics which translates into efficiency (speed), resiliency (injury prevention), and enjoyment (less strain). Learn the secrets we have used for our professional and recreational runners for 30 years to improve performance and protect joints.
Everyone needs to weight train and you are not too young or old to start now! Even if you have no specific performance goals please consider these too hard facts of aging:
Osteoporosis: It’s not just a woman’s disease. All of us need a sound strength training program to maintain bone mass as we age. One out of every two women and one in four men over fifty will suffer an osteoporosis related fracture in their lifetime!
Sarcopenia: You may not have heard of but you will. Sarcopenia is defined as the loss of muscle mass as we age and it has serious implications for your health. Men loose one pound of muscle per year after the age of fifty, women slightly less but it is a significant factor in weight gain and associated diseases later in life as muscle burns more calories than other tissues and helps us to stay lean!!
Marathon Men 2013 – “12 Marathons in 12 Days”
Two trainee teachers have finished an incredible charity challenge to run 12 marathons in 12 days. Tim, 24 and Tom 21, ran from Land’s end to London and have raised over £13,000 from their Marathon effort.
They will donate the money to the Mersea Isalnd Festival Trust an Essex based charity which organises an annual camp for 400 disabled and able-bodied young people and adults.
They came up with the idea of Marathon man despite the fact neither of them have attempted long-distance running before.
It was almost a complete unknown when we started training and we’ve been on on a sharp learning curve for the past 18 months. Tim said running is more scientific and mechanical than we realised. When we started with 3 mile runs and felt exhausted at the end of them thought what we got ourselves into”
“It was actually a good thing that we had never run a marathon before beacuse we werent thinking that each day we would have to repeat one of the hardest things we had ever done.”
The lads received help from experts at www.24fit.org, they devised an endurance training programme for them.
Preparing for an endurance event, get in touch for advice? The package covers
1. Joint stability
2. Strength Training
3. Running schedules
4. Nutritional advice.
Are you planning to run a 5k for the first time? Or progressing from a 5k to a marathon? Or serious athlete that would benefit from VO2 analysis:
VO2 PRESCRIPTION
As your heart rate changes during exercise so too does your body’s preferred energy source. Whether you are simply looking to improve your fitness, shed a few pounds or improve your cycling performance, proper heart rate training is essential to optimizing your training efforts. VO2 testing allows us to accurately determine your optimal “Fat Burning Zone” (the heart rate range at which your physiology predominantly burns fat for energy as opposed to carbohydrates). By training in this zone, you will gradually teach your body to prefer burning fats both during exercise and at rest, allowing you to achieve your goals far faster and with far greater efficiency, while burning unwanted body fat.
Is One Of Your Goals to Lose Body Fat?
“The key to losing body fat is to encourage your body to gain more lean muscle.” Samantha Clayton, PT, Former Competitive Sprinter and Track Coach.
Many people don’t get adequate protein in their diet, or of they do it comes with extra calories. Protein is essential in gaining lean muscle together with exercise. Increase your lean muscle you will burn more calories.
Exercise at an intensity level of 6 or 7 out of 10 will prompt your body to burn fat as a fuel source, which is why the metabolic workouts of Phase 1 of the 24 Fit program start with low intensive exercises. Then there is a progression in intensity, through Phase 2 and 3. This way you teach your body to burn fat.
On alternate days complete the strength training workouts to help build and tone the muscles.
