Posts Tagged ‘men’s running’

Sunset Trail Run Course

May 5, 2016 at 7:00
Posted by Rachael Woolston

Want to explore the South Downs and beautiful countryside on your runs? Then join us for our guided sunset trail running course throughout the summer. Or, if you prefer, drop in when you can.

Each run will start from a different location and will gradually build week on week from about four miles to no more than seven. Check each week’s timetable entry for details or click the link below.

Open to men and women.

Members Price: £36

Non Members: £60

Drop In: £8 (members) £12 (non members)

Enjoy the best that summer running has to offer with our fantastic life-affirming, sunset trail runs on alternate Thursday’s through to the school summer holidays.

The emphasis on these runs is on exploration, adventure and reconnecting with the beauty beyond the beast of race running. Pace will be conversational so it is suitable for all speeds as long as you can run the distance.

For distances and locations of ALL the runs below please click here.

Run One, Thursday 5th May

Run Two, Thursday 19th May

Run Three, Thursday 2nd June

Run Four, Thursday, 16th June

Run Five, Thursday, 30th June

Run Six, Thursday, 14th July

Coaches: Rachael & Tara


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How to heed the warning signs of a running injury

October 29, 2015 at 3:26
Posted by Rachael Woolston

Want to injury-proof your body? Learn to listen to your body’s warning signals and take the correct course of action

Injury-proof your body

When it comes to running injuries, there are very few that come out of nowhere. 99.9% of the time, the body gives you a clear warning, and it is only when you ignore it, that you risk the chance of it developing into an injury that at the very least, will disrupt your training, and at worst will completely take you out of running.

Learning to heed the warning signs come with running experience… or reading our mini and simplified guide* to the niggles not to ignore!

Painful knees

This can start as a general ache in the knee, and eventually feel so bad after a run or the day afterwards, that you can’t go down the stairs and even sitting with your knee bent can be excruciatingly painful. The best description of the pain? Like you have ground glass underneath the knee cap.

What is it? This can either be caused by tight quadricep muscles, and more commonly Illitobial Band Syndrome. Put simply, this  band of tissue runs down the outside of the leg, and helps to stabilise the knee. Except that it can get over worked.

When this happens, it begins to ‘pull’ the knee camp causing aggravation. At worse, the patella – or knee cap, is pulled off it’s tracking causing that horrific ground glass feeling. This can also be a result of tight adductors and quad muscles.

Cause: Poor hip and core stability.


Symptom: If it is very severe, you need to stop running and seek specialised help. Sports massage can help greatly, and RockTape used to help ‘pinch’ the fascia away and improve movement as you run.

Cause: To help prevent it from recurring, or happening at all, you need to strengthen your core and hips so that you are stable as you run, and don’t over-pronate causing the ITB to be overworked.

Some people recommend wearing shoes with inserts to help with this but the best thing to do is to ensure your body is doing the work needed rather than a shoe. Try clams, bridges, and dead bug exercises.

Also, foam roll the quads and inner thighs. Hip flexor stretches can also help.

Heel pain

It can start as a slight tightness in the heel, often preceded by a tight calf. Perhaps when you get out of bed in the morning, you feel like you can’t walk properly for a few minutes? This can also be a warning sign, along with pain in the arch of your foot. Eventually, the pain in the heel can feel like someone is sticking in nail right into the centre.

What is it? The dreaded plantar fasciitis, caused when the flat band of ligament that connects your heel bone to your toes, and supports the arch of your foot, becomes irritated.

Cause: Tight calf muscles, poor stability, insufficient stretching, and sometimes a high arch or flat feet.


Symptom: if you have heel pain so severe that it feels like someone is drilling into your heel, STOP running and seek specialised help. Otherwise, always foam roll your calf muscles BEFORE and after a run, and roll underneath the foot with a massage ball or even a frozen bottle of water.

Cause: To help prevent this happening, or nip it in the bud before it develops, self massage, foam roll and use a massage ball under the foot religiously.

But also, do the above exercises mentioned for the preceding problem; having weak gluteal and core muscles, often mean that other parts of the body such as calf muscle are overworked.

Also, have your running technique assessed to see if you overpronate or could benefit from a different style of running shoe.Those with flat feet, can benefit from strengthening the arches of the foot by ‘walking’ a resistance band towards them barefoot.

 Backache/Bum pain

Suffer from tightness right in the curve of your back? Or an uncomfortable sensation in your glute/hip as if someone is pinching or pushing their finely manicured long fingernail into your butt?

What is it? Well, hello there piriformis muscle. This tiny little muscle, hidden deep beneath the gluteal muscles works to stabilise your hips as you run. But if you are not stable (perhaps you only run and have never done any strength training?) it gets overworked and inflamed.

Alternatively, if  you can feel it in the ‘curve’ of your back, an overworked Quadratus Lumborum is the culprit.



Cause: At the risk of repeating ourselves, the culprit again is lack of stability in the hips and core, although factors such as having one leg slightly longer than the other (which may be muscular rather than skeletal) could also be an issue.


Symptom: Yoga stretches like pigeon, or figure four against a wall can all  help release the piriformis while a correctly performed trikonasana can help release the QL.  Also, try a massage ball rolled into the gluteal and a firm, strong sports massage.

Cause: You guessed it, clams, bridges, and lots of core work.

To sum up…

Almost all injuries are caused by muscular imbalance that can be avoided with the correct strength and stretching work, as a way to injury-proof your body. You can search YouTube for many of the exercises that we have mentioned in this post to do at home.

Alternatively, try our Marathon Foundations course for men and women. While aimed at those training for a marathon in April 2016, the work we do within this course is specific to all runners of all levels and goals.

We are also trialling a 30 minute Run Flex & Mobility class, launching this Monday November 2nd at an indoor studio on Brighton seafront from 7.00-7.30am open to men and women limited to 8 people. HiiT class passes can be used to book these sessions or pay £10 for a single drop-in.

* This guide is a simplified explanation of some of the most common running injuries. It is not meant to replace specialised advice from physiotherapists. If in doubt about any of your symptoms seek professional advice.

Our physio partners in Brighton are

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Are you READY to run?

September 8, 2015 at 2:46
Posted by Rachael Woolston

Do you always try to take up running but end up injured? Or have you never run before in your life but want to start? Then taking the time to do our prehab/rehab foundation course, which will help you to become a successful, injury-free and efficient runner is the very best place to start.

Whatever your running injury, calf tear, knee pain, back ache or plantar fasciitis or Achilles tendonitis, the root cause is almost always due to weak gluteals (the bottom!) and core muscles.

The bottom and core are the essential cogs to your running engine and yet so many people start running and don’t pay them any attention. The result? At best, a more difficult running experience, at worst, injury that stops you doing what you have come to love.

Our brand new Ready to Run courses, are four week courses open to men and women, and are particularly suited to those who have never run before, or those who have recovering from – or want to avoid – injury. (If you are a new mum, we have a special post-natal course, Ready to Run Mums).

If you have ever been injured and been to a physiotherapist, you know the type of exercises that you are SUPPOSED to do. You also probably never do them.

The Ready to Run courses are all about fun, effective exercises that help wake up the core and gluteal muscles so that when you start running, you are recruiting exactly the right muscles to help you to run and not overcompensating with muscles that will end up being overworked and leave you injured.

If you are looking for a running course where you will just be running, this is NOT it – although we do have courses that range from Learn to Run to intermediate Run for the Hills and Run a Half Marathon plus more. BUT if you want a course that will help you to return to running after injury – or to start your running career off on the right foot, then get set for our Ready to Run, starting Wednesday 16th September.

You can book online by choosing Running Courses, Hove. Or call 07855 742195 for enquiries.

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HiiT SQUAD launches Saturday 21st March

March 18, 2015 at 5:49
Posted by Rachael Woolston

If you want to get fit and in shape quick, don’t miss experiencing our HiiT sessions, now launching THIS SATURDAY

High intensity interval training works because psychologically, you know it is only for a short duration so it is much easier to challenge yourself further. In just 30 minutes, you can do quadruple the effects of an hour spent plodding along on a treadmill in the gym or wandering from machine to machine wondering what to do.

Plus, when you work at such an intensity (and that means a level that is right for YOUR level) you burn more calories once you’re finished than if you had spent an hour doing moderate exercise.

Most of all, HiiT SQUAD is fun. It has a sense of community, it’s outdoors and you’ll do things that you will never have done before. Which is a tonic for the mind, body and soul.

So, start your weekend off right by joining us at HiiT this Saturday. If you’re new to us, you can get this session as a free trial. Or book a class pass of 10 by midnight TONIGHT (Wednesday 18th March) and get five complimentary sessions.

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Would a man’s running style put you off?

September 13, 2012 at 2:59
Posted by Rachael Woolston

ooh, nice shorts

So, you’re runing along lost in your own world or else panting badly as you are midway through a pace run, when a male runner makes an approach.

Taking aside the etiquette of whether you should disturb a fellow runner, how do you deal with it?

Do you:

1. Start chatting, knowing full well you may then have to run five miles with them and they might be an idiot

2. Say hi and then speed up or slow down to lose them

3. Stop dead and as you shout out, ‘Sorry, I’m just on a rest phase.’

And then there are the other minefields.

So, you decide to run along with them and think he’s quite nice. But what if he runs funny?

Call us shallow but could you really date a man who runs funny? Or someone who choose to dress head to foot in compression gear when they clearly don’t need it? And then there is that tricky question of running shorts.

Women in running shorts work, men? Hmm, we’re not so sure.

Have you ever been put off a man after seeing him run? Or by his running gear? What is the worse crime against fashion when it comes to running apparel?



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