Week 2 Newsletter
Look at you go!
We are underway
Week 1 just about down and we have had a lot of feedback from you guys saying how much you are enjoying the sessions, there are a few sore muscles around - light self massage can help and then light stretching is important.
The coaches have been saying what a great group we have and how you are really up to the challenge. We are looking forward to watching your development progress each week.
Your weekly meeting
Watch your Week 2 meeting now:
Week 2 Sessions
Monday 16 May, 6.00am
Meeting Point: North Hagley Park
Map of Meeting Point: Armagh St Bridge
Wednesday 18 May, 6.00am
Meeting Point: Deans Ave side of Sth Hagley Park
Map of Meeting Point: Click here
Tuesday 17 May, 5.40pm
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
Note: We have one of our teams (Raceteam) starting at 7.00am so don't panic if you see runners out there already and cars in the carpark. See map below for meeting point and parking options.
All roads are open, please run on footpath at all times
Take care at busy road crossings
Be alert at all times, watch out for cars backing out of driveways
There are some uneven surfaces on this course so watch your footing
Your safety is your responsibility
After your strength circuit, we start your walk/jog sets.
Run down Fifield Tce following the river (on your left) to Ensors Road - DO NOT CROSS OVER.
Follow our cones that will cross you over onto the other side of the river and onto Riverlaw Terrace. You will now be on the opposite side of the river running back towards Hansen Park.
For our Return programme, the 2.5km marker will be on Riverlaw Terrace.
All other programme levels are running to time so turnaround at your turnaround time (refer to your programme).
Meeting Point & Parking:
Click on image to enlarge
Click on image to enlarge
This weeks quick tip:
'Just focus on one week at a time and the programme will take care of you.'
– Jo Mee
Strengthening your core will allow your body to efficiently transfer force from the lower body to the upper body and back and ensure that any force you exert to move your body forward isn't wasted in moving your body sideways.
A strong core allows you to keep optimal body alignment for running and this reduces fatigue (good form usually takes less energy than bad form). We've put together a workout that you can do at home by yourself. This is a continuous superset where you do every exercise non stop.
Beginner: 1 x 10 of every exercise twice through. Hold the hover for 30-40sec.
Intermediate and Advanced: 1 x 15-20 of every exercise twice through. Hold the hover for 40-60sec.
Standard Crunch - Pull your belly button towards your spine and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor. Exhale as you come up and keep your neck straight and your chin up. Slowly lower back down.
Side Plank Dips - Keep your body in a straight line (one plane) and keep the movement smooth and slow. From the straight side position slowly lower your hips down and back up. Your hips should just touch (but not rest on!) the ground. Do this exercise on both sides.
Lower Back Extensions - Lie down on a mat or carpet with your stomach to the floor. Slowly raise yourself up from your torso (using your lower back muslces) as far as you can go but do not over-extend yourself (basically at a 45 degree angle). Just to the point where you feel comfortable and you are receiving the maximum benefit. Hold this position for about 3 seconds.
Hover - Start in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Option: knees down.
At the end of your session, lie on your stomach for 2-3 minutes and gently come up into a cobra position to stretch your stomach muscles. Do this workout twice weekly.
This is such a common and uncomfortable condition for runners, and it is hard to pin point the cause. We are all so different physiologically, the triggers can be numerous!
If you do suffer from runners tummy this article may be of help: Click here to read
Well done for turning up this week!
Just a reminder to read this newsletter carefully each week and know your sessions and the course map for our Saturday runs.
If you have a niggle that feels like something more serious, talk to us and we will see if we can help - and point you to a physio if we feel it's needed.
If you aren't on our private Get up to Five Facebook page yet make sure you get on there, it is a way that you can keep in touch with each other and we often post tips on here too: Here is the Facebook Group page to request access: Click here
The podiatry team at Feet n Motion have offered a free shoe check for you guys. If you would like to do this call 0800 668498. Let them know that you are from Get up to Five.