Changing my Running Style by Ross Lenton (Part 2)

I have now been back 5 weeks from my amazing Wedding and Honeymoon, and I've been back on the mission to change my Running Style. 

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One thing is clear: 4 weeks of paradise definitely makes you slower... For the first time I was running Parkrun in over 20 mins (20:20) and it's taken me a few weeks to get it back under (last week was 19:40). 

Using my new Newton running shoes I decided to structure in some forefoot running. I started running my 5k's with running the last 1k on my forefoot. It felt faster and easier! 

I'm lucky enough to train lots of amazing clients everyday so I started running on the forefoot with them too. One thing was clear, I had to be careful not to do too much like that, as my calves and achilles were getting tender. It's all about changing gradually. 

Last week I did the last 2k of the parkrun on my forefoot. For the first time my last 2kms were as fast as my first 2kms! 

So it looks good but the proof if this works better for me will be whether I can get to my parkrun PB - 19:05. I'll keep you all updated :) 

Interview with Runner Daniel Middleton

Today Ross caught up with Parkrun winner Daniel Middleton (35 yrs old) and asked him a few questions at the end, to find out the secret to his super speedy running...

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Did you win the race today and what was your time?

  • Yes, in 17 mins exactly

How many runs do you do a week? 

  • 5, consistently 

I always advise people training for a race that they do at least 3 varied runs per week, including a long one if they are training for distance, would you agree?

  • Yes, I always do 2 easier runs for recovery and 3 harder runs which include various harder efforts

What is your favourite set?

  • 2-4-2 (2 miles easy, 4 miles hard, 2 miles easy)

At Dynamic Fitness we do a lot of strength work with our clients, do you do strength exercises to improve for your running?

  • Yes, every week. A mixture of Squats, Lunges, Clams - all bodyweight exercises to increase my leg strength and help prevent injuries

What is your 5k Parkrun PB?

  • 16:24

Do you have a goal to still improve this?

  • I would love to get under 16 mins but I know that would take a 5 month block of training to do so and at the moment I am training for distance

What is your next race then?

  • The Peterborough Half next weekend; my aim is to get under 1:15:00 to get my qualifying time for the London Marathon next year

Finally, what about nutrition?

  • It’s the same before every race - a glass of water, a banana and some cereal. I just vary the amount depending on the distance. If I am doing a marathon I even treat myself to a Mars Bar at the start line - it seems to work for me!

If you are looking at improving your running speed then come along to Ross' Running Club on Tuesday nights - meeting at 6pm at Dynamic Fitness

Click here to book: http://www.getdynamic.co.uk/classes/

Injuries - turning negative into positive

At Dynamic Fitness we deal with lots of injuries in the Studio. One thing we always say is 'there are always some other muscle groups you can work'.  Our trainers  find them, and make sure our clients always have a safe and effective session. 

A couple of weeks ago Ross sprained his ankle at a Korfball Tournament. Nothing serious but it has meant no running for a couple of weeks, together with some icing and elevating to speed up the recovery. 

So how do you turn this into a positive?? 

Quite simply, find something else you enjoy and use the opportunity to train different muscles....

Last week, Ross swam the most he has ever swam in a week and is now seeing improvements in the water. Some gentle kicking has even helped the ankle!

So if you have a niggle, remember there is always something you can do, and If you need any advice just contact us at Dynamic Fitness and we'll make sure we keep you on track :) 

LENT Challenge 2017

Wednesday 1st March - Thursday 13th April

Are you looking for a kick start with your fitness or your fat loss goals??

If so, why not Join Team Dynamic Fitness for our Lent Challenge this year....

The Challenge

Decide on something to give up, or do something positive, for 40 days (yes it's a big commitment!).

If you would like to give something up, the most common things we have had over the years is 'no chocolate' or 'no bread'. People that have completed these challenges have seen some great Fatloss results.

If you would like to do something positive, then you can choose something to do everyday. Good examples may be 10 press ups or sit ups a day. Ross is doing 20 pull ups everyday. 

We are also raising money for the Big C and have an honesty box in the Dynamic studio for any missed days...

If you would like to join in please e-mail: ross@getdynamic.co.uk

Changing Running Style by Ross Lenton (Part 1)

Hello and welcome to a blog I am doing about changing my running style.

To give you a bit of background...

Last year I completed IRONMAN Canada and it was a great achievement of discipline, determination and cardio fitness. Obviously the training hours for this were huge, so this year I decided I am going to focus on improving my 5k time instead. 

I thought for a while about how I would improve and I guess I put it down to 3 main areas:

1) Increase Frequency

2) Increase Intensity 

3) Improve Technique

As I don't have the time this year (I am getting married!) and I like doing too many other activities other than running (swimming, cycling, Korfball) I don't want to increase the frequency.

For those of you that know me know that whenever I train, I train hard!, so I don't think I have a problem with the intensity.

So then it comes down to Technique.....

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Day 1

I did my usual 5k run on the treadmill but I tried out the forefoot running.

The 5k was done as; 5 x 500m my usual style, and 5 x 500m striking further forwards.
I have to say the 500m's running further forward felt more powerful and more efficient! It was however uncomfortable on my feet and now I have the start of a blister, and tight calves.

So the next step is finding some running shoes to help. Luckily I know some good people in the business...

Valentine's PT Offer

2 to 1 Personal Training for February

Looking for a way to do some Fitness with your loved one?
Want a great Personal Training service at a reduced rate?

For any couple's signing up for 2 to 1 Personal Training in Feb we are doing sessions for £40 (£20 per person, normally £38)

Book your consultation here: http://www.getdynamic.co.uk/personal-training/#book-consultation

YOGA with Rachel - Monday's 7:30pm

We are pleased to announce that we have Yoga back on the Timetable at Dynamic Fitness. 

The class is run by Rachel Cross, founder of My calm in the City: http://www.mycalminthecity.co.uk

Rachel, is doing a taster session on Mon 20th Feb at 7:30pm. 
Spaces are limited to 10, so please contact Rachel directly ASAP to book in: 
E-mail: rachel@mycalminthecity.co.uk
Tel: 07793 279567

Cost - £7 (1h 15 mins)*
*Dynamic Clients £6

"Hatha Yoga Classes to build strength and flexibilty, with a focus on breathing and relaxation. A great complement to your existing fitness plan. Classes emphasise the correct use of the breath to co-ordinate with movement, we begin with gentle warm ups to prepare for transitioning into a series of held postures which build your strength and flexibility. To round off the class, we spend 10-15mins in a guided relaxation to consolidate the work of the previous hour."