![]() How: For each session, pick between three and five exercises that focus on hips, quads, hamstrings and calf muscles. In this challenge, you will do 12 S&C sessions in six weeks – two a week. What: Consistent and focused strength and conditioning (S&C) helps you become stronger and less injury-prone, and can also increase performance by improving your running economy. ![]() Still be able to hit some good, quick sessions offroad if you wish. When: With the longer days and generally better underfoot conditions this challenge is best suited to the summer months, when you should find a great range of options and If you are heading to more remote paths, always let someone know your intended route and when you expect to get back, and take a charged mobile phone with you. How: Strava heatmaps can be a great place to see which offroad routes are popular with other local runners, or get out your trusty Ordnance Survey map and do some planning of your own. And traffic should not be an issue if it is, something is very wrong. Getting offroad can not only help reduce some of the impact of running, it also means you’ll be running in more beautiful places, with better air quality. What: Aim to run 50 per cent of your monthly miles away from unforgiving asphalt. ![]() Year long running challenge crack#So have a crack at some of these 12 challenges – they might take your running to the next level. ![]() When I work with athletes, I often encourage them to set goals that don’t involve events. With that in mind, I wanted to give you some ideas for keeping yourself motivated beyond race day. One of the joys of running, though, is that it’s a simple and flexible sport. We are all desperately looking forward to a return to normality in 2021, but we can’t yet say exactly when that will happen. ![]()
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