Only 8 Weeks to go so time to up the training a bit. We have added distance to the run and added a hill session to get you prepared for the “Hills of Hell”. The run following your hill session will test running on fatigued legs, which will come in very handy in October.
Don’t be afraid to chop and change the days if you need to and if you feel up to it swap a rest day for an easy run.
There are only 10 weeks to go till Hell up North, the UK’s toughest Half Marathon!
The team at HellRunner HQ have devised this Hellish plan to guide you down the “Road to Hell”
So without further ado, here is week 1!
Each week will chop, change and add, to ensure you improve week on week. This current plan for example, is for someone who is a beginner. If you feel this is too easy for you, by all means add mileage or add sets.
We are seeking marshals for an upcoming event near Stafford. Please see below for the details:
- Saturday 14thMay at Shugborough Outdoor Education Centre on the Shugborough Estate near Stafford, ST17 0XA
- 4-hour points scoring challenge event for teams of 4 including pub-quiz style questions, some outdoor adventure, inflatable challenges and team-build tests. Lots of fun and laughs all with a Road to Rio theme.
- We need helpers to assist with the event and to be on site from 1000am -1530hrs. No experience necessary, just common sense.
- We will pay a £50 fee plus provide complimentary breakfast and Brazilian street food post event.
Interested? email email@example.com for more details and to express your interest.
We all have times when we don’t feel up to it, struggle to get motivated, find it hard to make improvements or feel like we’ve hit a plateau with every run feeling like a chore.
What can you do to reignite your passion and enjoy your running again?
Try a new route
Running the same old routes can get a bit tired. You know them like the back of your hand, you know how far you have gone and how far you have to go without even looking at your watch. Over time they provide very little inspiration.
Trying a new route can really make a difference, you’ll see new things, experience new terrain and find new challenges.
Adding a new route every few weeks will make it easy in the future to really mix up your running routine.
Add different workouts
If you are stuck in a rut of running the same pace for each run it can be hard to make improvements and running can become a little monotonous.
Adding speedwork such as intervals, fartlek (swedish for speed play) or hill training not only gives your running variety, it is also more challenging and can improve your speed and endurance.
Try something new (HellRunner events are a good start!)
Need a change from the 5K, 10K and Marathon road runs. Attempting something a bit different, like a mud run or obstacle course race (Brooks HellRunner maybe) gives something a bit different and a lot more fun. It also gives a sense of achievement getting around the course without having to worry about minutes per mile and PB’s.
There has always been a big debate regarding the benefits of cross training for running, many believe that if you want to get faster you just need to run more, but a recent study showed that runners that incorporated two strength training sessions into their weekly training improved their 5K times by up to 45 seconds, although this improvement was lost when the strength training routine was stopped.
With this in mind added to the physical demands on a HellRunner, we certainly believe that adding strength training to your routine can really be very beneficial.
How to get started
(Always consult your doctor before starting a new exercise routine)
If you are completely new to Strength Training there are a couple of approaches you can take.
1. Weight Machines
Although weight machines are not the best approach long term, due to the way they don’t always mimic a natural range of motion, they can be a good way to start for a beginner. Machines can get you used to the movements and eliminate the risks of injury that may come with using free weights too early.
So if you are a member of a gym or intend to sign up, just ask a member of staff to give you a quick overview of what each machine does and how to use it.
Once you are used to the movements, then you can move up to free weights, although make sure you are safe, maybe asking someone to spot you when using heavier weights.
2. Body weight exercises
Body weight exercises are not only a great introduction to strength training but they are also easy to perform at home meaning you don’t need an expensive gym membership.
You should start with basic body weight exercises like squats, lunges and push-ups. Make sure your form is good, there are thousands of videos on YouTube that you can use to ensure your form is correct.
You can progress by adding repetitions, adjusting positions to make the exercises more challenging and by adding some weight to the exercises. (A good set of dumbells can be purchased for around £30)
How to incorporate strength training into your current training regime
Most runners, run a lot and that makes sense, but that also means that fitting in strength training into your existing routine may not be that easy. Replacing a run with strength training may be a difficult decision for many runners.
Timing can also be challenging, when should you schedule your strength training? Looking online you could find hundreds of discussions about whether you should do cardio then strength or vice versa. Some believe that your glycogen stores are low following cardiovascular activity so strength training is not ideal following a run, although doing it post run, if you have trained legs you might be a bit wobbly on your feet.
It is also worth considering that your muscles may feel very sore in the days following strength training sessions, even more so if you have not done any form of strength training before. This is due to delayed onset muscle soreness or DOMS for short. Although this will reduce as you incorporate more strength training into your routine.
It may be a good idea to start a strength training program when you are having a week off from running as the soreness will be at its peak at this point.
Like most things though, try it and see how it benefits you, comment below with your own experiences of strength training, has it made you faster? Made hills easier? Reduced the amount of injuries you have?