We all know there is a long list of things we can’t do in England for the next 4 weeks. These include, racing in person, going to the gym, training in groups or even making race plans for the future, as we don’t know when normality may return.

However, we’ve done it before, so we know how to make the most of a bizarre situation. All we seem to be told about on a national level is what we CAN’T do, but what about what we CAN do?

How can we, during “lockdown 2.0”, maintain our motivation and drive and keep on top of our fitness whilst training alone from home? Here are a few suggestions on how you can make lockdown as bearable, and close to normal as possible. 

Virtual racing

Love it or hate it, it’s probably here to stay. We got used to it before, so we can get used to again.

Whilst it isn’t the same as real racing, the camaraderie and sense of unity it brings at this isolated time, is something to recognise. The newly found world of virtual racing has shown the ability of the running community to come together and support one another when we are unable to have imminent races to work towards.

So, with this in mind, what virtual races are there in the upcoming month that you can get stuck into? Maybe even get yourself some handy new virtual PBs.

What’s coming up?

If you don’t want to be confined to completing over one weekend, the virtual Cardiff Bay Run is offering you the chance to run a 10k, from anywhere, at any time throughout the month of November.

You’ll even get sent a medal and a T-shirt for finishing; who doesn’t love a race T-shirt? (Some of us prefer trees – Ed.) The distance does need to be completed in one single run, but there is no time limit.      

RELATED: Trees not tees offer alternative to racers.

If Fast Running editor Robbie Britton won the 5k category last time, there must be a reader who can go quicker! Photo: Stuart March/Centurion Running

For those looking for distances up to ultra-level, the Centurion One Community is an excellent opportunity for athletes to end their running year on a positive note. The second of the One Community events (the first took place in the first lockdown) will run from 23rd-29th November.

The event takes place over 7 days, and is for anyone, of any age, anywhere in the world. It’s not all ultra either, with the distances available spanning from 5km to 100 miles and can be completed in one single run (with lockdown rules), or cumulatively over the week of the event.

There are plenty of other events you can get involved in listed on PO10 or you could try some virtual racing on Zwift if you have a treadmill handy.

Train with one other

Under the guidelines of lockdown the second time round, the ability to train with one other person has been maintained. This means you no longer have to struggle alone if you are finding training difficult at this time.

Whether you team up with someone locally to enjoy some long runs together, maybe a few sessions, or even a testing time trial, you can still enjoy that extra company.

You can also catch up with your coach over an outdoor session, to keep that connection strong. Whilst it may not be the same as the big groups you are used to training in, it is a massive improvement from not being allowed any company in lockdown number 1.

If however, you are unable to pair up with someone else, keep the contact and check in with other running friends to remind yourself that you aren’t alone. 

Be careful not to get carried away with any new weights regime, but you can get a remote physio appointment if you do.

At home circuits

Gyms might be shut once again, but there is no need to neglect that all important strength and conditioning work that all runners love ;).

For many, the act of leaving the house and going to the gym makes S&C work seem so much more manageable and feel more motivated for it. However, with gyms now a no-go zone, we’ll all have to be disciplined to get that strength work done, as it is so important to staying injury free and running happy!

If you either struggle to know what to do or lack motivation to get off the sofa as you don’t enjoy S&C, online circuits or workout videos may be the way forward. There are thousands of workout videos to follow on YouTube, but these are a few we recommend. 

#TeamThieCircuits with focus on legs tonight with a grantee to raise heart rate & get muscles working! https://t.co/ax5PT78CnN
Plus join us for our #Firebreak4 for @FareShareUK free entry link: https://t.co/wWsWIHqBsY

— James Thie (@TeamThie) November 2, 2020

For a vast array of weekly circuits perfectly suited to runners, give TeamThie’s online circuits a go. You can stream them live at 6pm every Monday or catch up in your own time on any of the previous videos. Each circuit is roughly 30 minutes long, so there is no excuse for not being able to fit it in.

GB ultra marathoner and personal trainer Ali Young does a great variety of virtual workouts which you can sign up to as well, check out her Instagram for more information.

For short and sharp 20-minute workouts, head over to The Running Channel’s site. They have a few workouts to choose from which you can quickly smash out in your lunchbreak, or before or after work. 

Keep stretched out

With S&C potentially not being done as much as you would when gyms are open, and less contact with coaches or others who usually see you training, it is key to stay on top of stretching.

Whether you do a little bit every day, or a spend slightly longer less frequently, find out what works best for you. To avoid boredom or feeling unproductive, I even try and read or get some sort of work done at the same time. Otherwise, I watch a series to pass the time! Stretching is another one of those little things that helps keep niggles at bay, so if you can get into a routine of doing it, it will seem less time consuming. 

Gemma Steel also like a bit of yoga and pilates.

RELATED: Gemma Steel on yoga, pilates and balance

Stretching can also be made slightly less dull by doing yoga. There are plenty of YouTube channels offering generic yoga, as well as yoga specifically for runners, so you can easily give it a go. We recommend trying Yoga With Adriene, who offers yoga for every mood you could imagine, or Cat Meffan, who provides slightly more intense yoga sessions for all time frames. 

Whilst it is key to keep on top of the little extras to reduce injury risk, this time around we can still make trips to the physio.

Thus, if you do have any niggles or injuries you are worried about, be sure to get them checked out. It is always better to veer on the side of caution, especially at these times, as we all need to keep running for our mental sanity! 

Ultimately, try to stay positive, and use running to your benefit. Despite the ‘doom and gloom’ nature of the news, look for the little positives, and remember, at least we can go for a run to get away from corona for a while! There is always something we CAN do, even when we’re always told about what we CAN’T. 

Want to run faster? For just £30 per month athletes are provided with a Final Surge plan for each day of the week, coaching advice from Robbie Britton and Tom Craggs, as well as access to the unique Fast Running Performance community.

If you would like more information on joining the project, click here. 

The post Lockdown 2.0: What can we do? appeared first on Fast Running.

Picking things up in a variety of ways can help your running performance. It’s true you know.

There are lots of benefits to weight training. Whether that weight is created via your own body, resistance bands or a whole stack of big heavy looking round plates if you are James Turner (Powerlifter turned sub-elite endurance athlete).

Neuromuscular

Carrying out strength exercises that require the use of more than one muscle group, compound exercises, will require the synchronisation of motor units from multiple muscle groups. Groups of motor units work together to produce muscle contraction within a single muscle.

By using compound exercises you can train the body to synchronise motor units enabling a greater rate of force development during muscle contractions and to coordinate multiple muscle groups to function in synergy.

In short – you can produce more force by recruiting more of the muscle you already have. Which is nice.

Address or prevent asymmetry

I imagine it will come as no surprise that whilst running you spend a lot of time on one foot. So each limb is carrying out it’s role independently.

By including single leg exercises during your strength training you can identify an imbalance, address that imbalance then reduce the impact it has on your training. Removing inter-limb asymmetry will have a positive effect on injury reduction and therefore consistency.

Core stability

Filtered instagram abs are not a measure of core strength. In my opinion, core strength in relation to running is represented by the ability to maintain effective posture whilst all your limbs are moving. Effective weight training will help enable you to maintain your form during movement and into fatigue.

Running produces rotational force on the torso, so become strong at that movement. Learning how to hold the body still is great if you are short on time and space but creating a body that is strong in the areas required for endurance running is better. Twisting exercises, plank variations that require rotational movement and challenges to balance are great.

You’ll run faster

Ok, nipping to the local leisure centre once or twice in your race build up won’t have a huge effect. Including weight training into your schedule will have positive effects on power, injury resistance and therefore training consistency. It isn’t going to complete the jigsaw for you but it could be an important edge piece that kickstarts your progress!

How to build a training plan

Firstly, ensure you have had instruction on correct lifting techniques, if in doubt ask someone to teach you or start by carrying out the compound movements on a machine such as leg press.

An effective warm up is important, mobility and activation prior to lifting. Make the most of resistance bands and dynamic movements.

Start with a compound movement. Deadlift & squat variations are great examples. Continue your warm up here, start light. Even with an empty bar. Ensure you are able to carry out the lift properly and gradually add weight.

Example would be sets of 8-6-4-2 leading to your desired work weight. Then target a set of 3-6 repeated 3-6 times with plenty of rest 2-3mins. This is allowing you to lift an effective amount of weight for the desired outcome.

RELATED: Five tips from S&C Expert Dr. Richard Blagrove

Be specific

Follow this up with your sport specific or prehab/rehab specific weight exercises.

Focus on single leg activity where possible. This is an area that can really help reduce imbalance between limbs. Some examples of single leg exercises are lunges, step ups, split squats & single leg deadlifts. Targeting a set of around 8-10 repeated 3-5 times.

Continuing the single leg approach, look to include your less heavy prehab/rehab work. Typically bodyweight exercises that are very focused and are carried out for more reps. You can always bring back in your resistance bands here. Exercise examples here would be hamstring/glute bridges, lying side raises, clams & calf raises.

If you have physio advice on these exercises then follow them but these are typically safe to do until relative fatigue. Alternatively to address an imbalance begin with your weaker side, work until relative fatigue then match that number with your stronger side.

This phase can also include simple plyometric work. Box jumps are great but standing on the floor and jumping on to a box is not plyometric.

As a runner, one of the greatest benefits of plyometric exercise is reduced ground contact time. So you need to be working toward achieving that in your exercise. The easiest way to begin is with small exercises such as ankling. This can be safely increased by adding in the use of a skipping rope. Then onto further progressions such as hopping for distance.

Getting to the core of it

Last but not least, core stability. The above exercises, performed correctly will all have some improvement on your core strength and stability. Running encourages rotational movement and therefore it is important to be strong in this movement. Focus on core exercises that require you to produce, control or resist a rotational force. Exercise examples would include pallof press, cable twists, side planks with leg lifts or rotations.

The internet is full of examples, both good and bad of weight training programmes and demonstrations. I find UKSCA a very useful source of information and a real life person is a great start to get advice on any lifts or movements you are unsure of.

Talking of UKSCA, they published this example of a training session template to target inter limb asymmetry. I have used it myself and think it is a great example. The exercises should of course be amended to suit your ability.

Paul is a Level 3 Personal Trainer delivering 1-2-1 training sessions, group PT and sport specific Strength & Conditioning. And he’s a bloody fast marathoner too.

The post How I put together my S&C plan appeared first on Fast Running.

Carruthers ran 28:35 for the 5.31m long leg, the third fastest of the day at Sutton Park behind only GB’s Jess Judd’s 28:07 and UK-based Danish international Anna Moller’s 28:01.

Crucially, that also represented an 18 second improvement over the same distance from just a fortnight before, when the 25 year-old ran the fastest long leg at the Midlands road relays on the same course.

The 2:36 England international marathoner has certainly not been neglecting the speed sessions in her build up to London.

While the 2019 World Championships qualifying event is undoubtedly her A race, she has used shorter distance events to boost her training to give her as much of an edge on the competition as possible.

Regular low-16min parkruns alongside a 9:26 3k at the Armagh International – together with long marathon miles – surely helped Carruthers post her superb 71:57 PB at the recent Big Half Marathon too.

So what does the Birmingham-based athlete’s training look like in a marathon build up? 

Hayley’s marathon training

“My training is pretty simple,” she reveals. “My coach, Dan Robinson, is the first to say there are no magic sessions. While we plan it out together it is also really adaptable, and takes into account how I’m recovering from sessions.”

Robinson is based at the University of Wolverhampton’s Department of Sport and Physical Activity, where Carruthers spends much of her time outside of work in the gym and talking to the renowned sports psychologist, Professor Andy Lane.

She continues: “A typical training week includes one session of shorter reps on the track, one of longer road efforts or a threshold run, a parkrun and then the traditional Sunday long run. 

“I probably average 80 miles a week. That’s quite enough for now, but I’m fully aware how other marathon runners do well over 100.”

It’s important to remember at this point that Carruthers only entered the sport seriously less than 18 months ago, reducing her marathon PB from 3:22:58 in 2017 to her current 2:36:48 best last autumn under the coaching of Gary Warhurst.

Since teaming up with Robinson soon after she has built on those first crucial training building blocks in impressive style. It’s all about the speed work, she says.

“Before this build up I’d never really done speed work and my training was much more one paced,” she explains. 

“Now I can be doing mile reps at 5:15min/mile pace on a Tuesday and on Wednesday doing a recovery run at 8:30 pace.”

Hayley’s gym work is her strength

It’s in the gym where Carruthers really is a step ahead of many of her competitors, though.

“Despite the attention it gets online, I still think a lot of runners neglect this side of the sport,” she observes. “I know I would struggle to get through the training if I didn’t pay attention to strength and conditioning.

“The fact I have a strong background in the gym means I appreciate the value of being strong and resilient.

“I do small amounts of S&C throughout the week, with one longer session on a Thursday evening. Rhys Lincoln (Hayley’s S&C coach who works at the University of Wolverhampton and is also a professional Ozzie Rules player) is the expert and I take his advice. I’m lucky that I get to use the university’s S&C suite, which is a great facility.

View this post on Instagram

Physically strong. Mentally indestructible. . . . Today was a great day. Double run. Strength and conditioning session with @rhys_lincoln_. Psychology session with the Prof Andy Lane. Sports message Truly blessed to be surrounded by such a fantastic team at @wlvuni. Stronger everyday towards @londonmarathon . Standing on that start line… I will be ready. #londonmarathon #strongereveryday

A post shared by H A Y – C A R R U T H E R S (@mileswithhayley) on Apr 4, 2019 at 12:50pm PDT

“Rhys is there for the main session and lets me have lots of stuff remotely. We also have a Whatsapp group that is used largely to abuse Dan for being hopeless at some of the exercises!”

Fuelling long marathon miles should not be overcomplicated

In the modern world of commercialised running, sports supplements and running nutrition advice is abound. 

Carruthers is keen to keep this area of her life as simple as possible, and just eat real food. While she does not shy away from sports drinks such as Maurten, it is her day to day diet of whole foods that keeps her going.

“One of our keys with this is not to overthink,” she confirms. “There’s so much literature and advice out there which I think can become overwhelming. 

“I try to eat unprocessed foods and largely just rely on hunger, which is pretty constant at the moment! I have an awareness that I need a good balance of protein and carbs, but nothing is ever measured, and I certainly never deprive myself of anything.”

Heeding the importance of mental strength in sport 

As any seasoned marathoner will know, being physically well trained for the race is only half the battle. 

The mental side cannot be neglected, but it is surprising how little time many runners put aside to prepare themselves for the negative voices that often rear their ugly heads in the latter stages of the marathon – or even earlier if outside forces are at play, such as adverse weather.

Carruthers has always been well aware of the need to be prepared for those potential race-upsets. 

She has read and listened to sports psychology books and podcasts widely since she began her rapid climb up the ranks of the sport’s elite.

“I do love a mantra,” she admits. “My dad is always a good source for those. ’Run Brave’ was his motto for the Big Half. I knew he was waiting at the end so I tried to think of that throughout the race. I also try to envisage some of the hard sessions I have done and think how I have got through tough times before and I can do it again!

“I listen to podcasts in the car when I am driving to and from work too. I really like ‘Let’s get running’ and ‘Marathon Talk’, they always have really interesting and varied guests and are relatable.

“I read a lot too. My favourite running-related books are ‘Achieve the Possible’ by Greg Whyte and ‘This Mum Runs’ by Jo Pavey, but I’m also enjoying ‘Notes on a nervous planet’, which is a brilliant non-running book.”

It’s impressive the Birchfield Harrier finds time to do anything else outside of work, running, gym work, reading and listening to podcasts, but that she does.

The role of sports psychology in running 

When she’s not doing all of the above, Carruthers meets with Prof Lane on a regular basis to help her prepare for the mental challenges of running and racing at such a high level.

A V50 athlete and a 2:57 marathoner from his V45 days, Lane is a sport and exercise scientist as well as a sports psychologist. 

“I want to learn in all areas,” Carruthers explains. “Dan works with Andy on a daily basis and, seeing as he is one of the most well-respected psychologists working with runners, it makes sense to tap into his knowledge.”

Carruthers is all too aware of how lucky she is to have such a strong team around her at the University of Wolverhampton.

“Given that I am also working (Hayley is a full time research radiographer at Queen Elizabeth Hospital in Birmingham) it is really fortunate I have the university’s facilities and Dan, Rhys and Andy right on my doorstep,” she says gratefully.

“Dan and Andy have given me a whole toolkit of strategies to help with the mental side of things and I try them out in sessions to see what most suits me. It’s good to have different things to turn to in a race so you aren’t reliant on one thing.

“As I go along I realise it’s ok to be nervous, but that doesn’t mean I will run badly!”

With just one running event on the calendar between now and the London marathon – her birthday parkrun at Walsall Arboretum on April 20th – Carruthers has time to work on those nerves and use that pre-race energy to her benefit.

Is a World Championships qualifying time on the cards? We’ll have to wait and see…

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The post Hayley Carruthers’ marathon training is mentally and physically strong appeared first on Fast Running.

Endurance runners can spend most of the week clocking up miles and miles and often neglect strength and conditioning training (S&C) – particularly the strength side.

Furthermore, there still seems to be the belief amongst some of the endurance community that weight training should be left to the power athletes only. But as a 1500m athlete, I can tell you it is no steady jog (unless you’re a decathlete) and the event requires the ability to be able to turn the gas on at any time.

In 2018, I have a new challenge and will experiment with the 5000m at the Commonwealth Games. However, overall I plan to still focus on the 1500m, and compete at that distance at the European Championships in the summer.

Looking at the strength and conditioning work I do, I have several essential sessions across my training week which are non-running based that go alongside my running workouts.

I enjoy the non-running based workouts as it’s a chance to mix with other athletes (sometimes from different sports), work on my weaknesses, and have a change of scenery. Some athletes may not enjoy this other side of training, but I find it creates new challenges and keeps things interesting.

To dispel popular beliefs, S&C isn’t just about throwing big weights around the gym and searching for that bikini body in time for summer.

For me, it’s not limited to the gym either, and my program includes drills, plyometrics, rehab/prehab exercises and a weights program which all combined develop my overall performance.

Performance benefits

My strength and conditioning training sessions compliment my overall running program and that gives me that edge for when it really counts at the business end of the sport – racing.

In the 1500m final at the 2017 World Championships, I moved from 9th to 6th place in the last 100m. I believe the strength I showed during the rounds and in the final (particularly the last 100m) is a testament to the additional work I do alongside my running program.

However, ‘the basics’ are often overlooked by athletes who do not value the importance of non-running based training.

So what strength and conditioning sessions are included in my training week?

Sunday: Weights
Monday: Drills
Wednesday: Weights
Thursday: Hurdle drills
Friday: Bums and tums

Weights

Sunday and Wednesday are the days for my two key weights sessions. A lot of endurance runners like to lift on the same days as their big running sessions, with the theory of making the hard days hard and the easy days easy.

However, I find I respond well to lifting on Sunday and Wednesday, instead of the days I do key running sessions (typically Tuesday and Saturday).

But, you should remember that every athlete responds differently to training so you need to ensure any training session is tailored to the specific needs of the individual.

My weights program is set by Dane Mitchell, the Head of Strength and Conditioning at Leeds Beckett University. I studied at the university and I have used it as my full-time training base since graduating in 2013. I have been working with Dane for a couple years and his sessions are great. I am really beginning to see the benefits – which doesn’t happen overnight.

My program includes a range of lifts such as cleans, squats and deadlift variations (see video above). Furthermore, I have additional weighted and non-weighted exercises such as step ups, split squats, lunges, box jumps and hip thrusts.

In addition, I also do a range calf, core, plyo and balance exercises in between my major lifts.

Drills and hurdles

Another key person who I work with is endurance coach Andy Henderson. He oversees my overall program and sets my strength and conditioning outside of my weights program. When I first arrived in Leeds in 2010 as I could barely do a single drill. Andy had a lot of work to do and after a lot of repetition and a little patience, I quickly improved.

I think it’s importance as an athlete, regardless of your ability, to recognise your weaknesses and do everything in your power to improve them.

Mondays – This drills session consists of a range of running drills ranging from dynamic stretching drills, walking drills, skipping drills to balance drills. These drills will progress over the year and there is plenty of variation.

The main factor underpinning these is repetition (correct repetition). Part of drills is to teach the body good movement habits which will hopefully transfer into your performance come race day.

Thursdays – I will begin with dynamic stretching drills and walking drills, then I will move onto hurdle walk drills. I go through a range of hurdle walks forwards, backwards and sideways. I find hurdle-walks helpful as they work on several key areas such as hip action, mobility, balance and correct ground contact.

As I progress during the winter, these two sessions are adapted to include more specific plyometric-based exercises. These include single leg ankle hopping through a ladder (multi-directional), mini hurdle jumps and bounds, large hurdle jumps, bounding on the grass/mat and box jumps.

Plyometric training is fun and can be progressive so anyone can try it. It’s just important you don’t get carried away and overdo it.

Fridays – This day has been nicknamed Friday’s bums and tums and it is an extra supplementary gym session where I do some additional core and glute exercises – hence the bums and tums. Also, this session includes a lot of balance work as I have weak ankles and I am always falling over (even on immaculate surfaces).

I really enjoy this session, it’s fun, and it gives me chance to have a catch up with Andy at the end of my training week.

The post Strength & Conditioning with Laura Weightman appeared first on Fast Running.