Posts Tagged ‘recovery’

The Runners’ Recovery Retreat

March 12, 2016 at 5:00
Posted by Rachael Woolston

Restore your body ready to run free

Join us for this 75 minute yoga workshop that will help you to restore and replenish your muscles and joints after a season of long run training. No experience is necessary. You will learn at least five postures designed for even the busiest runner to fit into their schedule after an endurance run to help you to recover and repair.

You will need to bring a yoga mat and a foam roller. For men and women. The perfect restoration retreat after the Brighton Half marathon.

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February Flexibility Challenge 2016

February 29, 2016 at 7:07
Posted by Rachael Woolston

What happens if you commit to completing a number of sun salutations and continue every day of the month? That’s the challenge that we set ourselves and our challenge community this month

We have all read how bad sitting can be for us. Add to that a regime of regular running and/or exercise as well as the ageing process, which can contribute to shortened muscles and we ALL know how useful yoga or stretching is for us. But with most yoga classes stretching to 75 – 90 minutes, plus the time to and from the studio and most of us give up thinking that we can’t fit it in and don’t do any stretching at all.

So at the beginning of February, we set our Fitbitch Challenge Community (which is free and open to enter for anyone at anytime) the goal of doing three sun salutations on Feb 1st and to add one every day until Feb 29th, finishing on a total of 31.

And because I am currently training for the London Marathon and spend a lot of my day sitting writing, I decided to take part too. And this is what I learned.

Mornings are the hardest

Your muscles become shortened while you are inactive in sleep mode and so it feels harder to stretch when you have just woken up.

Morning is also the best time

Despite it feeling harder, it’s far easier to do them in the morning. Your mind hasn’t woken up yet and began to whirl with all the tasks you simply MUST get done. Plus, wait until later in the day and you can often find yourself doing them while watching American Horror Story on Netflix after a glass of wine. Which is clearly not the goal.

Diagnostic Check

If you are a runner, even doing 10 sun salutations, which takes less than five minutes, helps to provide a daily diagnostic spot check on where your muscles are tight and what *may* flare into an injury if  you don’t keep stretching, or get a massage. This has helped see me sail through my marathon training injury-free.

To stay in the moment

Most  of all, the challenge has helped me stay in the present. Admittedly, at the beginning of the challenge, I’d be half way through the sun salutations and thinking, ‘Oh, I don’t have time for this. I’ve got to write X, email Y, and cook Z.’ Not to mention looking at the carpet while in downward dog thinking it needed a vacuum. But then this curious thing happened.

Once I got to 20 salutations and beyond, I began to switch off from all the tasks piling up in my head and the sun salutations became a little retreat all of their own (except after Brighton Half Marathon day when they were a bit creaky). It meant that I still got all the really important things done AND I had a break from working that was far more beneficial than a coffee break.

So, will I be continuing? I’m not going to carry adding on one per day but I will be sticking to 10-20 salutations a day from now on.

If you want to take part and become a member of our FREE Challenge Community where you can win rewards for completing fitness goals for beginners and beyond, click here.

To view a video of the sun salutations, click here.

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Essential Yoga Stretches & Self Massage Techniques for Runners

January 16, 2016 at 5:00
Posted by Rachael Woolston

yoga for whatever your level of flexibility

Staying fit to run is not just about putting in the miles and doing strength work, it’s about recovery and repair. And most runners typically ignore this important part of their training.

This 75 minute workshop will teach you five essential yoga stretches to help your body stay flexible, which will both help you to prevent injury and to ensure peak performance.

Even if you are the type of man or woman, who has never been able touch your toes and finds the thought of sitting cross-legged torture, these postures will help to unlock tight areas. And don’t worry, they can be adapted so that even the stiffest runner will benefit.

You will also learn self massage techniques to help keep you free of typical running injuries such as plantar fasciitis, calf injuries, ITB syndrome, backache and more.

You will need to bring a yoga mat, foam roller and a self massage ball or you can purchase these from us at our online checkout.

For men and women, spaces are strictly limited.

FB run members price £9. Normal price £15.

Or buy this workshop and our Runner’s Recovery Retreat Workshop March 5th together for £25.

Book via our booking page choosing workshops.

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MOT massage

December 3, 2012 at 10:48
Posted by Rachael Woolston

Masssage, yoga and foam rolling helps keep you in touch with your body

When most women, or men for that matter, start to exercise or run,  they often ignore the need for massages. Result? Bang, that niggle turns into a full blown injury and all their plans to get fit fall by the wayside.

But if you follow a good stretching protocol, with a regular Yoga for Runner’s class, foam rolling and sports massage, you can stay on top of your game. It is how the elite do it too.

Even though Jessica Ennis may seem like a machine who never has a  niggle in her life,  she sees her physio, Alison Rose once a week.

‘It’s maintenance and making sure we catch things before they develop ito an injury,’ says Jessica.

Having a mssage can also put your mind at rest and reveal that something you were worried about as being serious is quite common. And it also helps you to engage more with your body, and understand all the cogs that go into making it work efficiently.

Take Jess for instance. She may have a tight hamstring but is it down to her legs? Not according to Alison Rose.

‘Jess might have a tight hamstring that is actually the result of a rib moving out of place because she has been throwing the javelin.’

Of course, we are not all elite athletes and many people put off massages due to cost,which can vary between £25 and £65.

But what is more important? Your health, and ongoing ability to exercise with all the benefits this entails to your mood and health, or four months of exercise followed by a months out due to injury?

We know which we would prefer.

Fancy getting a check up with Jessica’s physio? A full body MoT with Alison Rose costs £95, including treatment and exercises at the Coach House Sports Physiotherapy Clinic

If in Brighton, get in touch for our recommended massage and physio partners.


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Running Classes

October 29, 2012 at 3:05
Posted by Rachael Woolston



Learn to Run 5km and Learn to Run 10km

You’ve never run before or have not run for a very long time? This course is for you helping you to build your distance and confidence.

Run Fit

This class uses resistance band and body weight exercises to help you get stronger for running and is combined with short two – four minute running intervals to help you either build your distance or speed, depending on what you want to work on. Fun, inclusive, supportive. (Combine with Learn to Run 5km to get two sessions per week absolutely free).

Run Rehab

If you regularly suffer from injuries, are recovering from one or always suffer from niggles, then this course is for you. Six or eight week courses that focus on building strength and stability in the core, gluteal muscles and legs. We use resistance bands, TRX, weights and incorporate yoga for runners stretches and myofascial release. Six or eight week blocks, we do not accept drop ins on these courses.

Yoga for Runners

Suitable for all levels, including total beginners, our yoga classes are specifically aimed at those who run/cycle or are active. Mat based most of the class involves using props to help you maximise the release of your muscles.


Improve to 10km

Can already run 5km and want to build your distance? Join our five week improvers course. All speeds welcome.

Run Rehab

As above.

Run Strong

If you are training for half marathon distance races or above, doing strength and conditioning work and building a strong core will help to make you stronger, faster and more efficient. And crucially help you to avoid injury. Eight week courses we do not accept drop ins on this course.

Smash Your PB

This course is designed to help you improve your speed with interval based pace and tempo sessions. It means that you may run something like 200m, 400m, 600m, and then 400m, 200m with a rest in between. We challenge you to work outside your comfort zone in order to improve your overall speed.  Each session is different and we also work on on the mental techniques to help you become comfortable with feeling uncomfortable. Perfect if you are aiming for a personal best on a parkrun, 10km, half marathon or marathon.

Run for the Hills

Build your strength and speed with this course which involves doing interval sessions on inclines, hills and stairs. We work on techniques for hill running up and down, as well as mental strength and techniques to keep you going when your mind is telling you to stop!


Channel your inner Jessica Ennis with these fun track-based sessions which will help you to develop speed, tempo and great running technique.

Half Marathon Training: Building Distance

Our weekend running courses all start at 5km and build up week by week. We specialise in helping all levels of runners from first time entrants to races to experienced runners achieve their endurance goal with beautiful guided and supported trail runs with our qualified and very experienced running coaches. In Autumn-Winter, we train groups for the Bright10, Brighton Half Marathon, Worthing Half Marathon and the Eastbourne Half Marathon.




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