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Strength training

  • Exercise of the Month – Hip Flexors: Lying Band Exercise

    Exercise of the Month – Hip Flexors: Lying Band Exercise

    9th June 2017

    Target Muscle/s: Rectus femoris (quadriceps), psoas, iliacus. Sets & Reps: 3 x 30 seconds or 12 reps Tempo: Isometric (hold for up to 30s), concentric (pull back for 1s, hold for 2s, return for 3s) Frequency: Twice a week strength…

  • Lower Leg Strengthening: Plantarflexion

    Lower Leg Strengthening: Plantarflexion

    28th April 2017

    Target Muscle/s: Calf muscles Sets & Reps: 3 x 12 repetitions (each leg) Tempo: isometric (hold for up to 30s), concentric (push down for 1s, hold for 2s, return for 3s) Frequency: Twice a week strength training program (or as…

  • Speed training

    Speed training

    3rd April 2017

    Rf reveals how to inject some extra pace into your training plan with speed training

  • Exercise of the Month: Dead Bug For Runners

    Exercise of the Month: Dead Bug For Runners

    17th March 2017

    Target Muscle/s: erector spinae, obliques, rectus abdominis, transverse abdominis Sets & Reps: 12 repetitions (alternating legs) Tempo: Lift for 2 seconds, slowly lower for 4 seconds Frequency: Twice a week strength training program Rationale The ‘Dead Bug’ is a popular…

  • Benefits of the Medicine Ball for Running

    Benefits of the Medicine Ball for Running

    5th March 2017

    Running is a consistency sport: the more times you run, in theory, the better you will get. Increasing the frequency of times we spend on our feet will enable our body to accustom itself to the metronomic movement of running,…

  • Exercise Of The Month: Kneeling Pelvic Tilt

    Exercise Of The Month: Kneeling Pelvic Tilt

    23rd December 2016

    Matt Phillips is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex. You can follow Matt on Twitter: @sportinjurymatt TARGET MUSCLES: Rectus femoris (lengthen) and Gluteus medius (strengthen) SETS & REPS: 12 repetitions (each leg) TEMPO: Slow and…

  • Exercise Of The Month: Glute Crab Walk

    Exercise Of The Month: Glute Crab Walk

    11th November 2016

    Matt Phillips is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex. You can follow Matt on Twitter: @sportinjurymatt TARGET MUSCLES: Gluteus medius and maximus SETS & REPS: 8 side steps (out & back) x…

  • Get up that hill

    Get up that hill

    11th August 2016

    How is it some runners skip up inclines when the rest of us huff and puff to the top? With the right approach, technique and attitude, hills don’t have to be hard When you’re a beginner, simply running on the flat…