Welfare Wednesday

Welcome back to Aprils edition of Welfare Wednesday!

Our last April edition post on cross training!

So far we have looked at cycling, swimming, walking and rowing. This week we are taking a look at the all important

Strength training

While there’s no true substitute for running speed work, strength training can help you to reach your goal by building your leg power, which carries over to faster running times. Any strength work is useful, but lifting weights that really challenge you has great value.

If you're new to resistance training, start with a light weight which allows you to do about 12 reps of your chosen exercise, comfortably. Increase the weight gradually and reduce the number of reps over time, while maintaining good form. Your ultimate goal is to pick a weight that makes it a challenge to do six reps.

Recommended strength exercises for runners:

🏋️ Weighted lunge

🏋️ Box jumps

🏋️ Dead lifts

🏋️ Reverse fly

🏋️ Push ups

🏋️ Weighted calf raises

🏋️ Weighted step ups and step downs

Grab some weights and enjoy some strength training!

If you’re not sure about one of the exercises drop us a message and we can send you some guidance!

Next week brings a new month, a new theme and maybe a club challenge 👀

Check back next week for welfare in May

The Welfare Team 🌼