First of all I want to start by saying a massive congratulations to Steve and Maria for the birth of their little bundle of joy, I'm sure they'll have many happy years as family to come. Now, back to running business.

This blog is about my S&C that I plan to do over the winter. Like before there are three types of session that I'll do, a resistance one, a core one and a prehab one. I'm fortunate enough to get this stuff through my scholarship and it is set by the head strength and conditioning coach at the uni, Chris Ross, and he was nice enough to let me put this stuff up. I tried my best to get the tables up so they could fit but you can still read the writing, hopefully it worked.  

Resistance 

At the moment this is more like circuit exercises using my own body weight as resistance. This is just some basic stuff to get key movements going and turn on the glutes, hamstings, quads etc. I try to do two of these sessions a week and the main aim is to get the technique right.

Core

This core stuff I try to get done a couple of times a week. It's just exercises that work a lot on engaging the core and helping stabilise the pelvis and spine which helps with running technique.

Prehab

Last one. These are some fairly basic exercises which help with things like balance and tie in a bit with the resistance work. Like the core I try to do a couple of these a week, but only four out of the six exercises.

I find this program really useful and something which aids my running training. The main thing with S&C is that it's not there to bulk you up and be super strong, it's just exercises you do to prevent injuries and help with technique. To be honest it's fairly simple stuff and not too taxing so I tend to do it after runs. Chris does stress though that this is a generic program and is not specific for me, the running specific stuff will come in once I've completed this. He also says if anyone has got any specific questions you can e-mail him at cjr092@bham.ac.uk. I promised this blog a while back so thought I would put it up and give you an update on training in the next one. Hope this helps anyone who is thinking about S&C and feel free to give it a go.

Peace out,

Goolab xxx