Lucozade Sport Made to Move
EHM are once again delighted to be partnering up with Lucozade Sport, this year we are sharing a series of training videos to help you throughout the lead up to the English Half Marathon this September. The videos take you through each exercise and how to administer it correctly, with the help of personal trainer Vic Spence. Check out all the clips below and enhance your training experience.
Vic Spence: Running Workout Series
Lucozade Sport ambassador Vic Spence has pulled together some pre-run stretches to help prevent injury. Dynamic warm ups help prevent injury and activate the muscles you will be using during your run. This allows your body to jump into action quicker. Here are some key warm up stretches you should do before any run, whatever the distance.
* Tri Plane Hamstring Stretch
* Single Leg Glute Bridges
* Abductor Stretch
* Lunge with twist
* Lumbar Rolls
TIP: warm up stretches should always be dynamic!
Lucozade Sport ambassador Vic Spence has pulled together some post-run stretches to help you complete through important training runs. Static stretching will allow your muscles to remain flexible and injury free. Hold each of the below exercises for 30 seconds each. Repeat if necessary
* Quad Stretch
* Pigeon Pose
* Hamstring Stretch
* Static Abductor Stretch
* Lying spinal twist
TIP: static stretching should be reserved for post-exercise only.
Metabolic Conditioning Exercises
Lucozade Sport ambassador Vic Spence has pulled together some metabolic conditioning exercises to boost your fitness levels. MetCon circuits are a great way to teach your body how to handle fatigue and are extremely beneficial to your fitness levels. Suggested sets: X4
* Press Ups
* Squat Jumps
TIP: always keep moving – it will be worth it in the end!
Strength Training For Your Legs
Lucozade Sport ambassador Vic Spence has pulled together some strength training exercises for your legs. Strength training helps aid injury prevention and allows you to become stronger and efficient on
your training runs. Developing power will increase speed which will become important once you start attempting to beat your race PB.
* Body weight squat
* Courtesy Lunge
TIP: focus on form and technique before being tempted to add any weight.
Strength Training For Your Arms and Back
Lucozade Sport ambassador Vic Spence has pulled together some strength training exercises for your arms and back. Arm and back work is extremely important when training for a race. When you stride, your arms help propel your body forward taking the pressure off your legs. This will also allow you to run further in the correct form. Suggested sets X3
* Push Up
* Shoulder taps and knee taps
* Downward dog press ups (for shoulders)
TIP: don’t neglect the arms and back. They’re just as important to running as your legs are.
Single Leg Loading Exercises
Lucozade Sport ambassador Vic Spence has pulled together some single leg loading exercises. This allows you to work your non-dominant running leg as hard as your dominant running leg which will improve your balance and strengthen your core. It also helps speed up the rehabilitation process after injury. Suggested: X10 each leg X3 sets
* Bulgarian Split Squat
* Single leg box squat
* Single Leg Box Jump
* Single Leg Step Ups
* Lateral jumps box jumps
TIP: single leg work is also great for balance, so make sure you engage your core!
Strength Training For Your Core
Lucozade Sport ambassador Vic Spence has pulled together some strength training exercises for your core helping you improve form whilst running. When training for longer runs, core becomes extremely important as when you start to fatigue, your form begins to compromise. The more we train our core and the stronger we become, the longer we can run with good form and reduce the chances of injuries. Suggested reps below X3 rounds
* Side Plank 30 seconds each side
* Commandos- X10
* Bicycle Crunches X20
* Dead Bugs 5 each side
TIP: actively think about engaging your core during each exercise and you’ll really feel the burn.
Yoga Stretches For Recovery and Injury Prevention
Lucozade Sport ambassador Vic Spence has pulled together some yoga stretches for recovery post training and injury prevention. Yoga improves strength in many muscles around your body which reduces risk of injury. Holding poses in yoga can help increase balance and strength in core and legs. Yoga is also great for the hamstrings and lower back and it has a massive effect on the hip flexors which is a common injury for runners. Hold each pose for 30seconds
* Downward Facing Dog
* Low Lunge
* Toes Pose
* Rocking and Rolling
TIP: remember to breathe!