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Changing Running Style by Ross Lenton (Part 1)

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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.....

better-running.jpg

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."

Friday Mocktail 2

Mocktail of the week

Last week we gave you the 'Dynamic Fizzness' - a glorified Lime and Soda, that is a great alternative for Alcohol at the pub or at home. It is also very low sugar (carb)

This week we are going a bit more fruity, so there is some sugar but it is all natural (from the fruit). Behold the Mango Lassi!...

Method

1. Blend one Mango with Ice and two tbsp of Greek Yogurt
2. Top with crushed Pistachios and Desiccated Coconut
3. Serve in a tall glass and long straw for mixing
4. Yum!

Competition time...

This Dry January our chosen charity, the Matthew project, are challenging everyone to come up with a Norfolk-themed mocktail.

Whether it uses local ingredients or honours a local person, as long as your mocktail idea has a Norfolk connection you're in with a chance of winning a £50 voucher for Dynamic Fitness!

To enter, please send your recipe along with a photo of the mocktail to mocktails@matthewproject.org  or tweet us @matthewproject using the hashtag #norfolkmocktail or post it on our Facebook Page Facebook/matthewprojectcharity

Need inspiration? Check out these recipes from some local celebs!: http://Norwich!: http://www.matthewproject.org/news/?id=142

Friday Mocktail 1

The Dynamic Fizzness from Ross Lenton at Dynamic Fitness

"Some mocktails are full of sugar - which isn't helpful when you're trying to detox. So this one is very low in sugar and carbohydrates. It's genuinely refreshing and rehydrating!'' says Ross.

It is quite simply:

- Juice of 1 lime

- Cucumber - thinly sliced (and spiralled for garnish)

- Soda Water

Served in a Balloon glas

Join Team Dynamic for Dry January

Your Dynamic Incentives...

1) New Fitness Classes to avoid going to the Pub!
- Friday 5:30pm (Cardio Kombat)
- Saturday 10am (HIIT)
Please book in here: http://www.getdynamic.co.uk/classes/
We are donating 10% off all classes to our Dry January charities.

2) Honesty Box
- There is a fundraising box at the studio so if you do fall off the wagon you can make a small donation and then get back on track.

3) Mocktail of the week!
- Each week we will be sending you a great Mocktail recipe to try!

4) FREE Talk on Carbs
- If you are doing Dry January to loose weight then how about joining out FREE talk on Carbs?
- The date is Tues 3rd Jan @ 7:30pm and you can register via our Facebook event: https://www.facebook.com/events/629157900621114/

5) #LowCarbMonday
- Keep an eye on our Facebook and Instagram for our Low Carb Monday ideas...

6) The 'Dry Run' on Tues 31st Jan @ 7:30pm
- This is a FREE run for anyone that completes Dry January.
- All ages and abilities welcome, e-mail Ross to register (ross@getdynamic.co.uk)

How do I sign up?

Just e-mail Ross (ross@getdynamic.co.uk)

And don't forget to make a donation to our fantastic cause: http://Here is our Fundraising page for any generous donations http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=TeamDynamicFitness