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19 hours ago

onePT
Top 13 Tips for Running the Williams BMW Rochdale Half Marathon,10k & Fun Run

Tip 10. Hit the weights!!

Runners have often literally run away from lifting weights because of the fear of bulking up - this is just a myth and done correctly strength training will make for a more durable athlete and also increase performance. 

One key point that we have talked about before is that people who complete just cardiovascular exercise tend to lose lean muscle tissue. Therefore by including some strength training in a running training programme and getting the nutrition right will help to prevent this.

Another point to bear in mind - and has been frequently noted by runners stepping up to the 13 mile mark from previously completing 10 ks is a feeling of a lack of strength - particularly in the legs. 

I have often heard the comments - my breathing was ok but my legs felt weak or went to jelly around the 8-9 mile mark.
By including some resistance training in the weekly schedule will help to give you that extra strength - helping you get up hills and even giving you the extra support on downhill sections.

Some good foundation exercises could include, squats, lunges and step ups - and we are only looking at 1-2 sessions per week. These workouts are supplementary (and complement) your main running schedule. It is also a good idea to include some upper body strength work and some exercises that will engage the core muscles (i.e. in the trunk) that help transfer the power from upper body to lower body and vice versa.

Equally - and these could be included in any warm up - you could incorporate some exercises to fire up the glutes as well as work on the muscles on the inside of the knee (the vastus medialis - which often get overlooked) but are really important to help keep the correct tracking of the patella / knee to avoid that really niggling knee pain.

Again, if you would like any further information, please do not hesitate to send us a message.

In movement. health & wellbeing

Dr Neil Fell PhD
onept.co.uk

#TrainSmarter
#ThisIsRochdale

Top 13 Tips for Running the Williams BMW Rochdale Half Marathon,10k & Fun Run

Tip 10. Hit the weights!!

Runners have often literally 'run away' from lifting weights because of the fear of 'bulking up' - this is just a myth and done correctly strength training will make for a more durable athlete and also increase performance.

One key point that we have talked about before is that people who complete just cardiovascular exercise tend to lose lean muscle tissue. Therefore by including some strength training in a running training programme and getting the nutrition right will help to prevent this.

Another point to bear in mind - and has been frequently noted by runners stepping up to the 13 mile mark from previously completing 10 k's is a feeling of a lack of strength - particularly in the legs.

I have often heard the comments - "my breathing was ok but my legs felt weak or went to jelly around the 8-9 mile mark".
By including some resistance training in the weekly schedule will help to give you that extra strength - helping you get up hills and even giving you the extra support on downhill sections.

Some good foundation exercises could include, squats, lunges and step ups - and we are only looking at 1-2 sessions per week. These workouts are supplementary (and complement) your main running schedule. It is also a good idea to include some upper body strength work and some exercises that will engage the core muscles (i.e. in the trunk) that help transfer the power from upper body to lower body and vice versa.

Equally - and these could be included in any warm up - you could incorporate some exercises to fire up the glutes as well as work on the muscles on the inside of the knee (the vastus medialis - which often get overlooked) but are really important to help keep the correct tracking of the patella / knee to avoid that really niggling knee pain.

Again, if you would like any further information, please do not hesitate to send us a message.

In movement. health & wellbeing

Dr Neil Fell PhD
onept.co.uk

#TrainSmarter
#ThisIsRochdale
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21 hours ago

onePT
💯Need the support and extra motivation that comes from having a Personal Trainer

💯Need that flexibility to carry out your own training when you want

✅ Then onePT is the place for you
🏋️‍♂️ 1 x inclusive PT session each month (as part of membership)
🏋️‍♀️🏋️‍♂️ Additional 1 to 1 and Small Group PT packages available
🚣‍♀️ Unlimited gym access
🤸‍♀️ FREE classes

Membership also includes
🏃‍♂️ Functional Movement Screen
💓 Heart Health Blood Assessment worth over £50
👨‍🏫 Full health & lifestyle report
☎️ FREE health call with Registered Dietician
🥦 LATEST Nutritional Education
📲 Use of Training Apps and Technology

And all for less than a frothy coffee per day!

If you would like to find out more then please book your complimentary PT session by following the link onept.co.uk/complimentary-pt-session/

onePT.co.uk
#TrainSmarter

💯Need the support and extra motivation that comes from having a Personal Trainer

💯Need that flexibility to carry out your own training when you want

✅ Then onePT is the place for you
🏋️‍♂️ 1 x inclusive PT session each month (as part of membership)
🏋️‍♀️🏋️‍♂️ Additional 1 to 1 and Small Group PT packages available
🚣‍♀️ Unlimited gym access
🤸‍♀️ FREE classes

Membership also includes
🏃‍♂️ Functional Movement Screen
💓 Heart Health Blood Assessment worth over £50
👨‍🏫 Full health & lifestyle report
☎️ FREE health call with Registered Dietician
🥦 LATEST Nutritional Education
📲 Use of Training Apps and Technology

And all for less than a frothy coffee per day!

If you would like to find out more then please book your complimentary PT session by following the link onept.co.uk/complimentary-pt-session/

onePT.co.uk
#TrainSmarter
... See MoreSee Less

4 days ago

onePT
Top 13 Tips for Running the Williams BMW Rochdale Half Marathon,10k & Fun Run

Tip 9. Pre-fuel - Refuel

A light meal 2-3 hours before training or the race is recommended to top up your energy levels. Something like whole wheat pasta and bolognaise sauce (lean mince), beans on wholemeal toast or wholegrain cereal.

If you always tend to do your long run on a Sunday morning, then get used to having the same pre-run breakfast - a bowl of porridge with some plain yoghurt or protein powder mixed in could be a good option. 

Within the 2 hours before exercise, 200-500 ml of water should be enough to keep you hydrated – otherwise you might be needing a little stop by the side of the road!!!

After exercise or the race, it is important to try and eat within the first 2 hours and preferably the first hour as the body is more efficient in replacing its energy stores. Something like, chicken or a tuna salad sandwich on wholegrain bread, jacket potato with lean protein, or fruit and plain yoghurt (something light) if you have trained later in the evening - something just to start the refuelling process.

Immediately after exercise, fluid intake is also vitally important. Aim for 500 ml of water. A sports drink (again get the right advice) is a good option as these help to replenish energy levels as well as containing things called electrolytes which help you to rehydrate which we talked about last time.

Dont forget if you would like any further advice / information, please do not hesitate to get in touch.

In movement health & wellbeing

Dr Neil Fell PhD
#TrainSmarter

Top 13 Tips for Running the Williams BMW Rochdale Half Marathon,10k & Fun Run

Tip 9. Pre-fuel - Refuel

A light meal 2-3 hours before training or the race is recommended to top up your energy levels. Something like whole wheat pasta and bolognaise sauce (lean mince), beans on wholemeal toast or wholegrain cereal.

If you always tend to do your long run on a Sunday morning, then get used to having the same pre-run breakfast - a bowl of porridge with some plain yoghurt or protein powder mixed in could be a good option.

Within the 2 hours before exercise, 200-500 ml of water should be enough to keep you hydrated – otherwise you might be needing a little stop by the side of the road!!!

After exercise or the race, it is important to try and eat within the first 2 hours and preferably the first hour as the body is more efficient in replacing its energy stores. Something like, chicken or a tuna salad sandwich on wholegrain bread, jacket potato with lean protein, or fruit and plain yoghurt (something light) if you have trained later in the evening - something just to start the refuelling process.

Immediately after exercise, fluid intake is also vitally important. Aim for 500 ml of water. A sports drink (again get the right advice) is a good option as these help to replenish energy levels as well as containing things called electrolytes which help you to rehydrate which we talked about last time.

Don't forget if you would like any further advice / information, please do not hesitate to get in touch.

In movement health & wellbeing

Dr Neil Fell PhD
#TrainSmarter
... See MoreSee Less

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