Over to Zoe:
The exercises I've chosen will make up a set that targets all the key areas from a strength perspective. Quite often the areas we need to strengthen because they're weak are the ones that you need to stretch because they're tight. Often, but not always, the two go hand in hand, so don't forget to stretch the same areas.
I've focussed on one side or cross-diaganol patterns like you do in running. When you think about it, running is a single leg exercise, so if we are going to strength train for it, then it we need to do single leg work. This will really help with any imbalances you might have and often highlights a dominant or weaker side in certain movements. Not a bad thing in itself, it just helps identify where you need to put in bit of work in to help improve your running and reduce your risk of injury. People typically find single leg exercises harder – myself included, and that is really normal, but because they’re harder, it doesn’t mean we should shy away from them if we want to get better.
How often should you do a strength workout?
I recommend two focussed strength sessions a week, about 30 mins is plenty of time. Try to avoid these within 24 hrs before a hard session so you have time for recovery. It's important you give your body time to recover and rebuild.
A second approach is to tag a 10 minute strength session on to the end of your run. You can select a few of the below exercises to do on different days of the week do you get a rounded approach alongside your running.
How many reps should you do?
This really depends on your starting point – but in most cases a good fit is 2-3 sets of 8-15 reps per exercise (or per side).
My top exercises:
Bridges - try glute bridges and hip thrusts. Again, focus on single leg versions and keeping your hip bones ‘level’, not dipping the ‘non working’ side. These exercises focus mostly on your glutes, hamstrings and core.
Squats – try to challenge yourself with single leg squat. Focus on trying to keep that working leg knee in line with the foot rather than collapsing inward.
Split squats (like a static lunge) are also a good way to build up to single leg squats if you struggle with balance as your back leg is either raised on something or grounded.
Or single leg squat back to a chair, and stand up through with one leg grounded – or split stance to build up.
Split stance or single leg deadlift or ‘running man’ – these challenge your glutes, and your lower leg and ankle stability. These are really effective as bodyweight only.
Dead bug, bird dog and high plank pull throughs- all focus on maintaining a neutral spine and stability, with minimal rocking or the pelvis and torso.
Step ups - both forward and lateral (side) – use a chair or stairs, the humble step up is fantastic for all the muscles in the glutes, hips and legs. Focus on the front leg and driving through that foot rather than ‘pushing off’ with the back foot.
Calf raises & lowers – lifting up on to your toes and slowly lowering your heels back down. Doing this off a step and lowering your heel slowly and controlled below the step increases the load and difficulty of this exercise. This obviously strengthens & stretches your calves but also works the muscles in the mid foot and ankle too.
With all the exercises exhale on the effort, don’t go holding your breath! So exhale as you step up, lift hips in the bridge, come back up out of the squat or lunge, or as you extend limbs in the deadbug / bird dog. Using the breath in this way helps you to both protect and better use your core.
So, if you’re new to strength training, try incorporating some of my tips and exercises in to your routine and notice how it helps to improve your running!
Zoe Cowell-Jones
Women’s Fitness Specialist
@zoecowelljones
]]>The two hip pockets are great; one for the phone and the other for anything you might need like keys, gels or other fuel.
]]>Women's fitness specialist and runner Zoe Cowell-Jones has been trialling our Girlfriend Collective leggings. Read her thoughts below.
When choosing a pair of running leggings there are a few things I look for. They need to:
So with my criteria in mind here's my review of the Girlfriend Collective pocket leggings:
These leggings stay put. They do not roll down in any way and I feel supported but not restricted as I run. The perfect combination.
The two hip pockets are great; one for the phone and the other for anything you might need like keys, gels or other fuel. No need to faff with back pockets and zips as you run.
I've done a few long runs (up to 2 hours) in these leggings. They stayed up, I was warm and dry - but not too hot, no chafing and with the right amount of support for my leg muscles.
Size wise, according to the size guides I was between sizes so I opted for the smaller pair. They looked tiny but when I put them on they really are an amazing fit. They're not just great for running, but any gym work or strength and conditioning that you might do. Highly recommended!
Shop Girlfriend Collective leggings here.
]]>We've done the hard work for you, and only stock leggings that we've found brilliant to run in.
]]>After getting the right trainers and a supportive bra, choosing the right running leggings is one of the most important decisions you'll make and buying your kit.
We've done the hard work for you, and only stock leggings that we've found brilliant to run in. These are the things that feature high on our list on when making our choices:
Girlfriend Collective Leggings
We chose to stock Girlfriend Collective in part due to their eco-credentials and in part due to the high quality and performance of their leggings. We've pretty much lived in them since we discovered them. Technical enough to perform brilliantly on those long runs and stylish enough to slip in to your day to day wardrobe.
We stock two different styles of Girlfriend Collective Leggings - the High Rise Compression and the Pocket Leggings.
As the name suggests, the Pocket Leggings feature a pocket on each hip, easily big enough to fit your phone in one and other running essentials in the other. Perfect for when you're heading out on a longer run and want to take some energy snacks with you.
The High Rise Compression Leggings have a laser cut pocket in the inside of the waistband at the back. The pocket is easily big enough for your phone, house key and credit card. The thick supportive waistband stays in place even when loaded down with a phone so you don't need to worry about hitching them up half way round your run!
I particularly like that they come in 2 different lengths - 7/8 and long. At 5'5" I find the 7/8 length hit me just above the ankle.
SAYSKY Universe Blaze Leggings
The SAYSKY women's Universe Blaze Tights is our favourite pair of winter running leggings. The fit is amazing - snug enough to be compressive but not tight enough to be uncomfortable. They also a super soft inside feel, and a thick supportive waistband to add to the comfort factor. And let's not forget the all important zipped pocket on the back of the waistband.
My favourite feature is the reflective universe print that'll keep you seen when running in darker light conditions. A subtle print for during the day, it's like running with thousands of stars shining off your legs when headlights hit them at night.
]]>This is what Zoe had to say:
I really love this top. The blue/grey camo print is great - a fab pattern that doesn't accentuate sweat marks. And when you do sweat the fabric doesn't feel heavy or wet against your skin. The 'You Got Chicked' slogan on the back adds some fun.
The fit is fantastic - I often find tops fit women poorly across the chest and hips. This has a great cut that skims the hips and allows you to run freely without it riding up or being huge everywhere else to account for the hips. The size guide was spot on!
One of the best things for me was that it didn't chafe on my collar bones - something that often happens when I wear a high necked running top for 1 hr plus of running.
I really love this tee and am looking forward to seeing what SAYSKY release next.
The Combat Tee is available in a range of different colours/patterns - check them out here.
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