Core Stability day! 20 MIN WORKOUT (link in bio) ➡️ 30sec Plank ➡️ 15sec recovery ➡️ 30sec Mountain Climbers ➡️ 15sec rec ➡️ 30sec Single Leg Bridge (each side) ➡️ 15sec rec ➡️ 30sec Wood Choppers. Repeat this set 5 times. ✅ .
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VO2 Max Workouts & The Benefits.
A high VO2 max is important for racing success, together with a high lactate threshold.
5mile/10k distances are run slightly above lactate threshold which means your lactate levels rise slowly during the event.
The best racers have high VO2 max values and lactate thresholds that occur at a high % of their VO2 max.
You can increase your VO2 max and % of VO2 max lactate threshold by designing your training specifically to stimulate these adaptations.
Try my track workout below to improve these physiological variables and improve your racing performance.
Track Session – VO2 max workout: Intervals ➡️ 600m (5k pace) • 100m walk recovery. ➡️ 400m effort (3k pace) • 200m walk recovery. 3 – 8 x 1km (total) sets. Includes 1 mile w/u and cool down easy pace.
#streetrunning #streetrunningcoach #tracktuesday #vo2max #training #running #runningcoach #runners #run #runningmotivation #runningsession
Running Drills
So I’m a runner, why should I do drills? 🤔 Well, there are numerous benefits to improving form and performance through drills. Some of which I shall list below:
1. Improves running form, through continuous practice of correct technique.
2. Improves communication between your brain and legs to help you become more efficient.
3. Strengthens both the muscles and joints needed for powerful, fast running.
4. Improves coordination, balance and proprioception to help you become a better athlete.
5. Prevents injury through all of the above.
Here is one drill to help generate power by directing the force of your landing feet down and back to propel the body forwards to run faster.
DRILL #1 – To move forward ➡️ drive the force down and back.
To see more visit my Instagram page @streetrunning.coach
Core Workout #2
Hi guys! I’ve put together another core stability workout, aimed at functional fitness for runners. Also, I have listed some benefits of a strong core. Enjoy 😊 💪🏼🏃🏼♀️
Benefits of a strong core
- Run faster. Did you know that core strength is extra important for a runner? Improves speed, efficiency, and helps prevent injury.
- Stabilizes your lower back. When you train your core, your lower back also gets stronger and healthier.
- Enhance flexibility.
- Improve balance, coordination, posture and power.
1. Russian Twists – can be done with or without medicine ball. I was using a 2kg med ball. Feet should be raised a few inches off the ground in front of you, twisting the torso from left to right in a controlled motion.
2. V-Sits – lying vertically on the floor with arms and legs stretched out, bring both the arms and legs up to the middle simultaneously engaging the abdominals and lower back down in a controlled motion.
3. 4-Point Kneeling – On all fours, slowly raise your right arm and left leg simultaneously, and lower in a controlled motion. Repeat on the opposite side.
4. Lunge Twists – Step forward dropping the back knee down toward the ground. Ensure the front knee is directly in line with the ankle joint to prevent injury. Twist from side to side, with the option of using a weight such as medicine ball.
➡️ Perform each exercise for 40 sec.
➡️ Take 20sec recovery between each exercise before moving onto the next.
➡️ Repeat 5 sets of all 4 exercises.
Find this CORE WORKOUT video on YouTube
Hoka One One Cavu Review
So today I took my new running shoes out for a spin – Hoka One One Cavu (women’s sky blue/grey). My first impression was the simplicity of these as a running shoe, perfect for the neutral runner. Quite sleek, made of breathable mesh fabric upper so keep the feet quite cool. I was wearing thin socks, but they seemed to run true to size, and I like the colour co-ordinated stretchy laces which are a perfect length.
I couldn’t wait to see how they felt to run in so took them for a test drive on a steady 5 mile run, and they felt comfortable and the well cushioned PROFLY midsole makes for good shock absorption. I threw some strides into my run, and they seemed quite snappy and responsive. I was surprised at how lightweight they are, so would possibly double up as a decent racing shoe.
A reasonably priced shoe currently at around £50 on SportsShoes.com
Overall verdict – a good all round road running shoe for intermediate runners and would probably suit up to HM distance. I just hope these trainers help to relieve some of my foot problems, to enable me to run a few longer miles.
Street Running – Safety First
Be safe, be seen
We have to be mindful that we are sharing the road with vehicles, bicycles, and pedestrians so it’s really important that you’re seen. Always try to wear something bright, and ideal Hi-Viz which catches the eyes of drivers and other road users. For night time runs, you may also want to invest in a small head torch or a reflective arm band.
Respect the rules of the road
Always try to run on pedestrian walkways were possible. However, in some places where there are not designated footpaths and you are forced to run on the road the general consensus in most countries is that you run towards the traffic, so if you’re somewhere where they drive on the right you’d run on the left hand side. This way you can see cars coming towards you, and should step onto the verge out of the way until it’s safe to return onto the road. Obey traffic signals. Always look both ways before crossing roads! this may sound obvious, but when we are ‘in the zone’ or tired we may forget to do the most obvious things.
Running Alone
I would always recommend daytime runs where possible, especially for females running solo. Also stick to well lit main roads, avoid alleyways or remote roads. Maybe alter your routes slightly and time of your runs. If you’re a little bit worried about running by yourself, and don’t have a companion then consider taking your phone with you. You may want to share your location with a relative or friend and state what time you expect to be back. I’d also recommend carrying a personal alarm. Ultimately, the best chaperone would be a dog!
Consider The Weather
Check on precipitation predictions so you know what’s in store for your run and plan by wearing appropriate kit. You may want to pack a waterproof jacket, bottoms for example if rain has been forecast and a hat and gloves if it’s particularly cold. My coach always says “A bit of rain has never hurt anyone, i’ve never seen a rusty man yet”, but if you get caught out in an exposed area in torrential conditions wearing the wrong kit – you’ll know about it. I’d never advise going out running in a thunderstorm, but if you happen to find yourself in the middle of a run and lightening strikes find cover asap.
Fuel Up
Ensure you’ve eaten well prior to exercise, and you may want to carry an energy gel in your pocket for longer runs to prevent hitting the wall. Water bottles are a good idea to prevent getting dehydrated, or you may want to just carry a bit of money to stop off an a shop if you need to.
Wear the correct footwear
Always try to match your running shoes to the terrain. For example, on the road you’d want a nice pair of well cushioned running shoes. On the trails or fells, you’d want a good pair of off-road trail shoes ideally with studs for rugged landscapes. By not choosing the correct footwear for your run can result in injury.
Don’t Wear Headphones
Although it’s hugely uplifting and motivating listening to music, it can also be a huge distraction. This can lead to accidents, as we can’t hear traffic or indeed very little else around us. Ears help us avoid dangers, and when we are put running we need to be aware of our surroundings. If you must wear headphones do so off-road, so as to at least avoid traffic and remain vigilant and mindful of other park users.
Thank you for reading my blog, I hope you enjoyed it and found it useful.
Follow me on Instagram @suzy.streetrunner to see my latest updates.
Core Workout #1
The Running Ban
When we are advised not to run for whatever reason, it’s often the hardest news to accept as a runner. Our hackles go up as we question why this has to happen, and why we feel like we’re being punished. Whether down to illness, injury, or maybe just the need for a break it’s not what we want to hear is it? We want to train, and don’t like being told not to! A week can seem like a month, and even a few days of no running can leave us climbing the walls not knowing what to do with ourselves. The good news is, there’s lots we can do! See my quick list of do’s and dont’s below to see the alternative things to running that can actually benefit you long term as an athlete.
Do’s ✅
Relax 🛋- This may sound obvious but we need to use running bans as an opportunity for our bodies to heal and repair in order to come back strong. Without recovery, the body cannot adapt and improve, which is why we should always schedule rest days within our training/race plan even when we are feeling good.
Plan ahead 📔 📖 – Look ahead to next weeks/months training schedule, find key races, pencil in your running goals.
Distract yourself 📺 📚 🎧 – Seek Motivation in other things, to take your mind off running. We can often feel quite low and deflated during set backs such as injury or illness but this is actually the perfect time to do the things like listen to music, read books, and watch movies. Enjoy the downtime and look for inspiration in the arts, this will provide a happy distraction and help us find new perspectives.
Shop for new kit 😊 🛍 – So you can’t run, but you can shop online for new running kit! A bit of retail therapy will help relieve the boredom no end, and help motivate you for the next run.
Cross Train 💪🏼 🏊♀️ 🏋️♀️ – If possible, try some light strength conditioning to work on weak or niggling areas, perhaps a glute or core stability workout. Aquajogging is also a great low-impact alternative to running for injured runners. Drills are also a great form of light exercise, so it’s not going to take too much out the tank but a constructive use of time. Also, drills can be a great way to work on running form.
Dont’s 🛑
Run – Don’t be a fool and ignore professional advice. If coach has said rest, then rest. If a medical professional has suggested time out, take time out. Runners may not be able to see what’s actually best for themselves due to the strong desire and enthusiasm to train. This is when we need to respond sensibly to logic and trust in the process.
Return too soon – This may result in taking longer to recover, heal, or indeed make yourself worse in the long run. If we’re not careful, a weeks illness or niggle can lead to months out the sport if we do not take heed of advice and logic. The important thing to realise is that the running ban has been put in place for a reason, so accept it and do all you can to return even stronger.
So embrace the running ban when it’s been put in place, because it’s there for a reason! Use the time wisely, and return even stronger.
Running in London
December 21st 2019
An early start for our road trip down to London, as we set off at 7.30am. The journey took us just over two hours, and that was including a stop at the services. We parked in Hampstead using JustPark for just £7 a day. The lot was right opposite the Langorf Hotel which we have previously used when staying over for the National XC Champs. Conveniently located to Finchley Road & Frognal tube station where you can hop on the underground into central London.
Our first stop was Hampstead Heath for a spot of breakfast in this AWESOME bakery called Karma Bread. They served freshly baked focaccia, amongst other exquisite pastries and homemade breads. Joe opted for a chocolate chip Belgian bun, Dave had the cheese and tomato focaccia and I went for the Zataar – which proved to be a delightful choice! very subtle Middle Eastern spices served with olive oil. All swilled down with a lovely cappuccino. Perfect start to the day!
We then walked to Belsize Park, down two hundred steps to board the underground to Oxford Circus where the shopping trip commenced! First stop Niketown, followed by the Adidas store, H&M, Hollister, and Timberland. Despite being super busy, Christmas shopping in London was just magical.
We then stumbled upon Carnaby Street, and the marvellous project zero installation. Proper Christmas vibes, street singers dancing merrily to “Feliz Navidad” amongst other songs and carols, raising money for charity. A real festive atmosphere.
Next stop, Westminster via Trafalgar Square. We didn’t let the rain spoil our fun.
Quick pit stop in St Stephens Tavern, for fish and chips overlooking the River Thames. Quite pricey, but the best fish and chips I’ve ever had! The delicious Lager batter and mint peas gave it the edge. A typical London pub, in Westminster right opposite the houses of parliament. Lots of political memorabilia, with newspaper articles dating back over 40 years.
We then walked east along the north embankment past Whitehall and New Scotland Yard. Jumped on the tube at Charing Cross to Green Park and walked to the Winter Wonderland. This is the go-to place for all things festive! with ice bars, rides, market stalls and open fires to toast marshmallows. Being a few days before Christmas, it was very busy so we headed out via the Bavarian village.
I managed to get a cheeky 3 mile run in around Hyde Park, whilst Dave and Joe waited at the Speakers Corner. Joe began to have a breakdown because he couldn’t get a signal on his phone so we then headed to Marble Arch, and from there walked to Oxford Street to do some more last minute shopping and took photos of the Christmas lights.
We were all getting cold and tired so walked to our final pitstop for the Day – Dunkin Donuts on Baker Street. My go to place in London, which always wraps up the day nicely.
The more I spend time in London, the more I fall in love with it. So much to do, so much to see. Nothing gets old, nothing gets boring. The best of the best. I love how many steps I clock up on my Garmin, and that nice kind of tiredness I get at the end of a wonderful day when I’m at Marylebone Station with a big smile on myself for making the most of every second spent in this amazing city.
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Running in Prague
Tuesday 10th December 2019 – My first run in Prague was up to Vojanova Sady, a small serene city park with modern sculptures amid walking paths, lawns, and benches to watch the world go by. The oldest and most preserved garden in Prague, which has survived a melancholy vibe from the Middle Ages.
I continued up to Letná park, a larger park sat on a hill which hosts spectacular views of the city. The only downside to this, is that it’s all uphill to get to it! Good news is, once you’re up there it’s just a large plateau of paths and wooded areas – ideal for a steady run, whilst taking in the sights. A good time to do this run is at dusk, just as the light fades and the city’s backdrop is lit up against the Vltava River.
Who knew that Michael Jackson kicked off his HIStory tour at this very park in September 1996?
Hanavský Pavilion sits on the edge of the park
A nice first 3 mile steady run in the Czech capital. ✅
Wednesday 11th December 2019 – My second run was through Prague’s largest and prettiest park, Stromovka. Lots of paths which weave their way around the duck ponds. A very popular park for runners, offering various loops on which to train. On the edge of the park is a planetarium which has an Apollo 11 replica capsule from the moon landings 50 years ago so lots of interesting things here and only a ten minute tram ride away from the old town.
Being minus temperatures, meant a slightly faster 3 miles today. I also threw in 10 x 30sec efforts to raise the body temperature a little more!
Thursday 12th December 2019 – An early rise at 5am on or last day to do the riverside run. Charles Bridge was quiet and deserted, which provided the ideal opportunity to get some good shots. It made for good peaceful running, as we headed to Lesser Town. I kept jogging back to Dave who was walking. Took a left just before the church of St.Nicholas, and ran all the way down to Kinsky Garden (the art installations were a bit frightening). Then headed back over the bridge of legions crossing over Hunters Island.
So, three runs of 3 miles in three days. Pleased to squeeze these in between sightseeing, eating, and drinking. Czech beer is a real treat! Especially at £1.50 a pint.
If you’re looking for a cheeky weekend away, cheap, go to the Czech Republic! We paid £9.99 per person for our flights and ate in restaurants for as little as £7 per meal (for the two of us!). Prague is one of the most romantic cities I’ve ever been to, and Betlemske square where we stayed was like something described in a novel. The entire experience was just like a fairytale, as we wondered the cobble streets in the snow. A perfect Christmas getaway.
Many thanks to tca.fit for the awesome running gilet which kept me warm on these cold runs 🥶
Streetrunner 🇬🇧🏃🏼♀️ 