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Take your running to the next level with Back Bracing!

Monday, February 23, 2015

Hey RIF REVers! 

Paul here this week! Just wanted to say a big thanks to all the awesome RMA ladies who attended Will’s ‘Be A Marathoner’ workshop down in Sydney on the weekend! We’re glad it all worked out and we have been hearing some awesome feedback, so big thanks for coming along guys. 

This week I wanted to focus on your extension through the body as a runner. Ideally you want have length while you run, but you also want that length through the body to be strong in order to keep you moving forwards efficiently. So this week we are going to be taking a look at an awesome exercise called back bracing. 

Incorporating back bracing into your routine can really help take your running to the next level as it firstly will optimise length through the front of the body, as well as giving you crucial postural strength. It’s this combination of optimal length and postural strength that will really help you keep your technique strong and consistent over those longer distances. As a runner this is SUPER important because once your technique starts to falter, that’s when injuries can occur! 

So check out the video above to see exactly what I’m talking about and start to include this into your routine. Back bracing is a great little exercise which is also a great one to do after a big run! 

Happy running this week guys! 

Talk soon, 

Paul 


Take your running to the next level with the core strengthening exercise 100s!

Monday, January 12, 2015
Hey RIF REVers!

Paul here! Hope you guys have been having a great running week and getting back into the swing of things now. We kicked off our year with an awesome group of RIF REVers who attended Will’s Run Right workshop over the weekend. Thanks for coming along guys, we hope you all got a lot out of it and have been able to get out and try some of what you learnt. 

With many marathons and running events just around the corner this week I wanted to revisit and focus on your core strength for running. As a runner you want to be constantly progressing your abdominal strength routine. This is because it’s one of the crucial areas of the body that if strong and stable will assist with your endurance and keep you moving forwards, especially over those longer distances. Essentially you need to be able to keep very long and strong through the centre as you run because once your core starts to become unstable your whole stride and consequently technique will falter. Not what you want over those longer races! 

In this video Ang takes you through a simple, intermediate and advanced version of the core strengthening exercise called 100s. This is a slightly more advanced one guys so make sure you are fit and healthy before beginning, also if you have  any injuries or lower back conditions be sure to check with your health care professional beforehand. Pair this strengthening exercise with some good hip flexor stretches to ensure you’re also LENGTHENING, which is just as important as strengthening and will help you get the most out of your program. 

Big congratulations goes out to all our friends who ran at Glasshouse Mountain and the Cadbury marathon over the weekend! Best of luck to our RIF REVers preparing for 6 Foot Track and Gold Coast marathon later in the year, as well as our awesome international RIF REVers training for upcoming running events!
  
Talk soon guys, 

Paul 

How to integrate core strengthening for better running!

Monday, December 01, 2014

Hey RIF REVers! 

Paul here this week. Hope you guys have had a great week of running. We’ve been getting some great feedback from our RIF REVers who attended sessions with Will over the weekend, it sounds like it was a great day out at Golden Beach. Thanks for having us guys, we hope you’ve had the chance to try out some of what you learnt! 

This week I wanted to focus and talk to you a bit more about your core strength with running. Your core strength is crucial as a runner because it helps you maintain that strong upright column we talk about which is essential for forward momentum. Unfortunately we tend to see a lot of runners struggle to maintain a strong column through their body which results in them sinking into their pelvis while running, creating fatigue and inefficient forward movement.

So today we take you through a core strength exercise that is designed to be integrated into your training to help you maintain strength through the core and upper and lower body. Start to really focus on your core and integrating core strength into your running guys. Enjoy this one RIF REVers! 

Happy Running! 

Talk soon, 

Paul 

Walnut Cracking Glutes for better running!

Tuesday, October 07, 2014

Hey RIF REVers! 

Paul here. Hope you guys have been able to get out there and running this long weekend! This week I want to focus on something that tends to be one of those ‘silent killers’ with running. I’m talking about not being aware of weakness in the glutes, which I have unfortunately seen catch many runners off guard.

 
Our glutes play a big role when running, not only is it a deceleration muscle it is also one of your main power muscles as you push through. This is why it is SUPER important for you to always have your glutes firing as you run and really start to focus on creating strength in this muscle. 

Although there are plenty of things you could be doing to strengthen your butt it is really common to do exercises that don’t actually target the most important parts needed! What we want is to start to create a deep understanding on exactly which parts of range you should be focusing on as well as how to target these areas. Ultimately we want to be able to crack a walnut with our butt cheeks guys! 

Check out the video to see where everyone goes wrong when strengthening the butt so you can avoid these mistakes and start to really activate those glutes properly. We want to prevent it from being a silent killer guys! So include these into your training RIF REVers and start cracking some walnuts with those firing glutes! 

Happy running!

Talk soon guys, 

Paul 






Warning: This blog is intended as a starting point for runners to understand their body and begin to address weaknesses and tension that can lead to injury. It does not constitute advice and is not a treatment tool. If you have any health condition or injury whatsoever, check with your personal health care practitioner before attempting any strategy listed. Use at your own risk and stop if you experience any pain or discomfort.

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