5 Running Sessions You Need To Try
Want to be a better runner? Mix things up! When you’re trying to it can be so easy to fall in to the trap of simply running more miles, after all doesn’t practice make perfect?
Not necessarily! Simply increasing your milage isn’t always the answer so, whether you’re a new runner or have run out of room for medals, trying something new could make all the difference. Try these smart sessions and smash your goals!
Hit The Gym
If you want to be a better runner you need to hit the gym.
Strength training is essential because if you’ve got strong muscles and joints then you’re less likely to get injured, and you might just run a little bit faster. As well as strengthening your muscles and connective tissue, strength training can also help improve nuro-muscular coordination and power and contributes to improved coordination, which can help running economy over distance.
Strength training doesn’t have to be complicated. Taking a group workout class can be a great place to start - kettlebells, pilates and TRX are all fantastic options.
My favourite strength training classes in London:
Heartcore Pilates - I’m slightly bias because I used to work at Heartcore, but their method really is the gold standard. Whether you workout at home using their on-demand platform, or head to one of their beautiful studios, you are going to work hard and get really strong.
Fly Ldn - I love Fly Ldn’s low impact strength and conditioning class. Combining bodyweight and resistance straining with mobility drills (essential for stiff runners), this class makes you sweat without any jumping or plyometrics.
Frame Kettlebells - With studios all over London Frame offer some of the best classes in the city, and their kettlebells class is no different. Kettlebells use all the big muscle groups so you get a lot of bang for your buck - perfect if you’re short of time. Using compound movements (i.e. several muscle groups at the same time) this class targets it all - your glutes, thighs, chest, back and core!
Hill Training
Hill training is a great way to improve as a runner. Hitting the hills improves leg-muscle strength, works your cardiovascular system, and helps your running economy, which will pay off big time over longer distances.
Hills are all about intensity, so find a steep slope and try running up it slightly faster than your best 5k time. It should be slightly uncomfortable and leave you a bit puffed out. Once you reach the top jog down and do it all again! No hills? That’s ok, the treadmill can be your friend, try intervals where the pace and gradient get progressively tougher.
If you’re in London there are lots of great hills to test your legs on, some of my favourite spots are Brockwell Park, Greenwich Park, Cox’s Walk (Sydenham Hill Wood), Swain’s Lane (Highgate) and Parliament Hill.
Yasso 800s
Did you know you can predict your marathon time based on how quickly you can run 800 meters?
Yasso 800s work around the idea that if you want to run (for example) a 3 hour 45 marathon you should train to run a bunch of 800s in 3:45 minutes. Between each 3:45 run you jog for the same amount of time. Over the weeks leading up to your marathon you gradually build up the number of 800 meter repeats you do until you reach 10. This is training at its simplest, and for some reason it seems to work.
It’s easiest to run Yasso 800s on a track as the distance is marked out, but if you don’t have access to one don’t worry, just measure out 800m in your local park and take it from there.
Yoga for Runners
You know you need to stretch out, but do you always do it?
Regular yoga sessions can have all sorts of benefits for runners including faster recovery, more efficient breathing, improved range of movement and better muscular stability around your joints (which can help prevent injury). A regular yoga practice can help to stretch those areas that can be tight (glutes, hips, hamstrings, calves) and strengthen all those spots runners tend to ignore (core and adductors). So ditch the trainers and hit the studio to improve your run!
My favourite London yoga classes:
Yogarise - I love Yogarise, their studios are so welcoming and their classes are always fantastic.
MoreYoga - MoreYoga offer some of the most affordable and accessible classes in the city, there are new studios popping up constantly, so there’s bound to be one near you.
TriYoga - if I’m in Central London and want to take a class TriYoga is my go to. No nonsense yoga from some of the best teachers.
Sprint Sessions
There’s no hiding it sprint sessions are hard, but they are a great way to improve your running.
Sprinting increases your heard rate and when done regularly improves your anaerobic threshold, meaning you can workout more efficiently. It also helps build muscle and increases your cardiovascular fitness, which helps you take on more oxygen as you workout and improves your fitness. Whatever type of runner you are, a beginner or an experienced marathoner, sprint training can help you be a better runner. Whether you sprint between lamp posts or hit the track with a running club, this is one workout you can’t afford to skip.
