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Training


SENIOR TRAINING INFO

Welcome to the Senior members training zone.  We currently have 4 groups catering for different interests and ability levels.  Each of the groups is lead by one or more experienced runners who compile a monthly training schedule.  The process is simple, scan the different training groups, pick one that suits you and join it.  You don’t have to stay with one group all the time, you can mix and match and it may even be that in time you might like to form your own training group and we can add it to the list.

Group 1 (Typical 10-12 minute miles)
Group 2 (Typical 7.30-9.00 minute mile)
Group 3 (run and gym)
Group 4 (Off Road)

Pre and Post run exercises

Calf stretch: Stretching guru Bob Anderson calls the calf "the second heart of the body" because the calf is a major circulation area in the push-off phase of the running motion. To stretch out the calf, lean against a wall with your forearms in front of you,

Position your forward leg with your toe close to the wall. Bend the knee of your forward leg and slowly move your hips forward, keeping your lower back flat and the heel of your straight leg on the ground. Hold and repeat. Then do the other leg.

Lower back, hip, groin, and hamstring stretch: This exercise is a simple and simply wonderful stretch for a runner, and you've probably done it thousands of times. Stand with your feet about shoulder width apart and pointed straight ahead. Slowly bend forward, keeping the knees "soft" (slightly bent).

If you can touch your toes, fine. If you can't, fine. Feeling the stretch in your hamstrings and lower back is the key to this stretch.

Quadriceps stretch: You've probably seen runners do the quadriceps stretch — and most of them are doing it incorrectly. They bend their upper bodies as if they're turning themselves over like teapots, using their leg as the handle.

To do this stretch correctly, take your left foot with your right hand, while using your left hand to support your body against a wall. Gently pull your heel towards your backside, keeping the rest of the body straight. Feel the stretch in the quadriceps (thigh) muscles. Repeat with the other side, taking your right foot with your left hand.

If you have particularly well-stretched quadriceps, you're likely to be able to grab your right foot with your right hand and your left foot with your left hand when you perform this stretch — all without losing your balance

Hamstring stretch: Because a runner's hamstrings (the large muscles in the back of the thigh) tend to get tight, loosen 'em up with this version of the classic old hurdler's stretch. From a seated position, extend your right leg and bend your left leg, touching the inside of your right thigh with the sole of the left foot. Grasp the part of your extended leg that you can comfortably reach. Some people can touch their foot, while others may not be able to reach much past their knee. Slowly and gently bend from the hip. Don't worry about being able to reach your toes or touch your chest to your leg. Just go as far as you can comfortably, feeling that stretch in your hamstrings. Then repeat, with left leg extended.

Shoulders and neck stretch: Your upper body can get tense while you run, and it will definitely get tense if you do what most Americans do when not running — sit in front of a computer screen or a TV. So a little shoulder and neck stretch will help loosen you up all around.

Raise the top of your shoulders towards your ears until you feel a slight tension in your neck and shoulders. Hold for 3 to 5 seconds and then relax your shoulders. Repeat several times.