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Bramhall Runners

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5 hours ago

Bramhall Runners

Who's doing their strength exercises religiously?
Have you noticed an improvement in your running technique? Have you noticed you're feeling stronger at races and in training?

We'll be having a re-test in November to see who has improved and who is dedicated to keep at these exercises!

Here's a reminder of the exercises and targets to keep running strong and injury free

Strength and Flexibility test exercises

1. Single straight leg calf raises - to strengthen the gastrocnemius muscle in the calf. Target 30

2. Single bent leg calf raises - to strengthen the soleus muscle in the calf. Target 30

Why are calf raises and stronger calves so important? The calves take a lot of force in running, stronger calves give you better form and more power. Bent knee calf raises are key as they target the soleus, when we run we run with bent legs. Weak calves can lead to injuries such as shin splints, achilles problems and plantar fasciitis. Single leg calf raises are more beneficial for runners.

3. Hamstring strength/capacity - Single leg hamstring raises - Target 30 - lie on back, perform bridge, keep one foot pressing into foot and raise opposite leg, release hip and back down slowly so hovering just above floor, lift up and repeat.

4. Ankle flexibility - Target 7-12 cm. Knee to wall - the aim is to stand with toes against a wall and tap knee to wall. Edge foot away and take foot away until knee can no longer touch wall. Heel must stay down.

5. Side plank - Target 2 minutes. Only parts of the body that are on the floor are elbow and feet. Only one hand touching the floor, shin of bottom leg has to stay off the floor.
Why do side plank and not standard plank? Side plank strengthens the hips more than standard plank. Supports the lower back, improves posture for running. Strengthens the hip abductors which help to stabilise us when we run. Side plank builds strength in the lateral abdominal muscles which stabilise the spine when we're running which leads to improved running economy. Strong hip abductors stop the hips collapsing when we're running.

6. Hamstring length - target 0-10 degrees - lying on back, left leg out straight on floor. Draw right knee in so it's line with your right hip. Lift right foot up to ceiling, you're aiming for a nearly straight leg.
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1 day ago

good morning SMRC
This weekends Sunday morning run will be a variation on last weeks run but done in a different way route wise.
The run starts at Bramhall park gates at the start of Parkrun and we set out at 8:45am. The run will be about 7 miles and will be a mixture of trail and road.
If running this week run fast stay safe and look after each other.

Next week we are heading to Bowstones so if you have no transport ask your fellow runners this week if they have room in there cars and would not mind giving you a lift,I should have at least one place in mine ,more details durring the week.
Steve Hughes
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2 days ago

Bramhall Runners

Hi, the next 4 week block of Friday night candlelight yin classes are back tomorrow.
The dates are 19th and 26th October, 2nd and 9th November.
7-8 pm Pownall Green, Bramhall Lane South Sk7 2EB
£7 per class or £25 if you pre-book all 4 classes.
This 4 week block we will be targeting the hip area where we store hidden tension.
What to expect from a yin yoga class - relaxation, deep stretching, deep release, accessing the connective tissue and fascia, a feeling of wellbeing, mindfulness of body and breath, boost your stamina and immune system.
Thanks
Julie
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2 days ago

What running socks do you guys recommend. ?
I’m a proper stomper when I run if that makes any difference
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