Waves Health and Fitness Club

07/05/2015

**25% off all beauty treatments TOMORROW!!**
Treat yourself to something relaxing this Friday and get yourself down to Venus Beauty at the Coppid Beech.
Booking is essential - call 01344 303333 to book.

05/05/2015

Want to challenge yourself this May and raise money for charity? Sigh up to our May Marathon challenge.

01/05/2015

FREE Eyelash Extensions... ! BOOK NOW

24/04/2015

Catch it while you can! Today only!

23/04/2015

We only have a few of these left - so get down to Venus Beauty before you miss out!

22/04/2015

**Tip 6 - Strength work**

Oh I'm soooooo strong!!!

Being strong is important it will allow you to have better endurance, prevent injuries, be faster and have a higher metabolic rate the list goes on......

Let's get geeky for one a moment.....

How do we define Muscular strength??

“Muscular strength is the product of muscular action initiated by an electrical process in the nervous system of the body. It is the ability of the muscle or group of muscles to generate muscular force under specific stressors” sounds cool right ……

information is only useful if you can apply it right??

You need to be using big compound exercises such as squats, dead-lifts, military press as long as the exercise is mutli joint your on to a winner. However not all multi joint exercise are created equal in terms of energy expenditure and central nervous fatigue but this post is already to long so I will save that for another day.

Protocol....

•1-5 reps per set
•1-4 sets per exercise
•2-6 minutes rest

Just one last bit, the rest period is 2-6 minutes which might seem high to you if your used to fast paced work outs but the aim is strength, so be sure to use the rest as the work sets intensity should be high around 85% of your 1RM and above.

Now go and lift heavy and enjoy the benefits it brings to your running.

21/04/2015

*Tip 5 - Stretching*

This is a heavily debated topic in the fitness world should you stretch before and after training.

Our take is that you shouldn't stretch before, what we mean is static stretching where you holding the position for 30-60's. Stretching like this will decrease your power and leave you open to injury. However, we do recommend mobility movements and dynamic stretches that will increase your heart rate and get you moving. After you have exercised this is where you should static stretch, please note if you have correct function of the joint for the chosen activity then there is no need to stretch apart from making you feel loose temporarily.

http://www.runnersworld.com/stretching/should-i-stretch-my-runs

Hey Doc, I'm a 35-year-old male running an average of 20-30 miles/week (between 6-10 miles each run). I don't stretch prior to any of my runs...never have. Do you foresee any future issues? Should I be concerned about anything? Thank you. Lem Lem, Great question to start off the New Year!

20/04/2015

*Tip 4 - Mental preparation*

Being mentally strong is as important as physically, when preparing for a running event you need to train your mind to overcome the obstacles ahead. A few simple methods to help you are imagery of how you want to complete the race, goal setting and self talk (inner voice).

To get better at running it takes practice and the same rule applies for mental toughness it takes practice, if you've never used any of the tips above it may feel strange at first but stick with it soon you will be rewarded for you mental preparation.

http://www.marathontraining.com/marathon/m_psycho.html

State of the Art Marathon Training is marathon training program designed to meet the needs of the first time marathoner to the advanced competitor. Helpful information is provided regarding a wide variety of marathon training, running, and wellness topics.

19/04/2015

**Tip 3 - Rest and Recovery**

Rest is just as important as training balance is key. Dependent on the many different variables for rest will dictate how many rest days your body needs. Rest days are completely individualised as you know your body better than anyone. Some key benefits to resting from training hard are clearing mental fatigue, preventing over use injuries and replacing glycogen stores. Enjoy your rest days if your training correctly you will need them.

http://www.runnersworld.com/running-tips/rest-easy

Ron Hill, the British Olympic marathoner, has run every day since December 1964. That streak includes running the day after a car crash in which he broke his sternum. I'm all for consistency, but that seems to cross the line into compulsivity.In college I took one day off every week. I liked the end…

18/04/2015

**Tip 2 - Check you Gait**

When running high mileage it's advisable to get your running technique analysed. There are many different ways from an experienced running coach to high level camera's that can break down your movement bit by bit. Men and women both have different biomechanical tendencies when running and this should be factored in. Through analysis you can avoid injuries and give yourself the ability to run more efficiently.


http://www.ncbi.nlm.nih.gov/pubmed/25622800

Scand J Med Sci Sports. 2015 Jan 26. doi: 10.1111/sms.12394. [Epub ahead of print]

17/04/2015

** Tip 1 - Trainers**

When pounding the pavement it's very important to pick the correct footwear to save yourself from injuries. This is one area of your training you should be really fussy about it could save you in the long run. Look for a well supported trainer, fit for purpose and durable.

http://www.runnersneed.com/how-to-choose/expert-advice/fcp-category/list

Expert advice from the running specialists, Runners Need, including how to choose your running shoes, choosing running socks, sports bras and types of shoe.

16/04/2015

It's a big month for all you runners the countdown to the London marathon has begun.


https://www.virginmoneylondonmarathon.com/en-gb/event-info/runner-info/

The 2015 Virgin Money London Marathon Final Instructions magazines were mailed out to all runners (apart from overseas runners who will be emailed a PDF of the Final Instructions) from Tuesday 24 March. This magazine contains all the information you need to have a trouble-free Race Day on Sunday 26…