Spring is a great time to start running or to get back into it after a long winter. The weather is mild, the days are longer, and the scenery is beautiful. However, it’s important to approach your spring run training with care to avoid injury and burnout. In this post, we’ll share some tips for run training in spring and some of the best workouts to complete.

Tips for Run Training in Spring

Start Slowly: If you haven’t been running regularly, it’s important to start slowly and gradually build up your endurance. Start with short runs and gradually increase the distance and intensity over time.

Mix It Up: To avoid boredom and to keep your body challenged, mix up your workouts. Try different types of runs such as interval training, hill repeats, and tempo runs.

Strength Training: Strength training is an important part of any running program. It helps to build muscle, improve balance and coordination, and prevent injuries. Some of the best strength training exercises for runners include lunges, squats, and planks.

Cross-Training: Cross-training is another great way to improve your running performance. Activities such as cycling, swimming, and yoga can help to improve your cardiovascular fitness, flexibility, and strength.

Rest and Recovery: Rest and recovery are just as important as the workouts themselves. Make sure to take at least one rest day per week and to get plenty of sleep.

Best Workouts to Complete

Easy Run: Running at an easy pace builds endurance, promotes proper form, establishes routine and base mileage, and facilitates recovery. For this style workout, you can start with a 40-minute run with 3 x 5 minutes at tempo pace, and a 3 minute recovery in between .

Speed Workouts: Speed workouts can help you to develop into a stronger runner. This is done by alternating short bouts of varying speeds with rest periods. This type of protocol is also a bit more engaging than just logging a handful of miles at the same pace for your training, too. Incorporating sprints into your fitness routine can improve cardiovascular health; small studies have shown that including sprint protocols in your training can improve heart health and cardiovascular function .

Strength Training: Strength training is an important part of any running program. It helps to build muscle, improve balance and coordination, and prevent injuries. Some of the best strength training exercises for runners include lunges, squats, and planks .

Outdoor Yoga: Yoga is the perfect form of exercise to take outdoors. It’s also gentle enough for beginners who have not exercised in a while. Yoga can help to improve your flexibility, balance, and strength .

Cycling: If your workout of choice is spin classes, the spring is your opportunity to pedal into the great outdoors. Cycling can help to improve your cardiovascular fitness, flexibility, and strength .

I hope these tips and workouts help you to get started with your spring run training. Remember to start slowly, mix up your workouts, and take time for rest and recovery. With these tips, you’ll be well on your way to a successful and enjoyable spring running season.

This month, we're switching gears to focus on personal growth and development within our shared passion – running. As part of a vibrant running community, we're constantly seeking ways to improve, to push our limits, and to become better runners. Today, we're exploring five crucial tips that will help you advance in your running journey.

1. Prioritise Consistency Over Distance:

Whether you're a beginner or a seasoned marathoner, the key to becoming a better runner is consistency. Establishing a regular running schedule not only helps you develop discipline but also allows your body to gradually adapt to the rigors of running. Instead of pushing yourself to cover a certain distance, prioritise maintaining a consistent running routine. Over time, you'll notice that your stamina and speed naturally increase.

2. Strength Training – Your Secret Weapon:

Strength training is often overlooked by runners, but it plays a crucial role in enhancing running performance. Incorporating strength training exercises in your workout regimen can lead to improved running efficiency, increased speed, and reduced risk of injury. Focus on your core and lower body, as these muscle groups are fundamental to maintaining stability and power during your run.

3. Embrace the Importance of Rest Days:

Rest is just as important as training. Overtraining can lead to injuries and hinder performance. It's during periods of rest that your body repairs itself and gains strength. Ensuring you have adequate recovery time between runs is critical to improving your running skills. Remember, becoming a better runner is a marathon, not a sprint.

4. Mix Up Your Training:

Variety is the spice of life, and this holds true for running as well. If you always run the same route at the same pace, your progress may plateau. Challenge your body and mind by incorporating various types of runs into your training. This could include interval runs, tempo runs, long runs, and hill repeats. Each type of run targets different aspects of your running abilities and helps you become a more versatile runner.

5. Nutrition Matters:

What you fuel your body with significantly impacts your running performance. Eating a balanced diet rich in carbohydrates, protein, and healthy fats will provide the energy needed for your runs and aid in recovery. Remember to stay hydrated, especially during long runs or on hot days.

Running is a personal journey, and improvement often comes in small, gradual steps. Embrace your own pace, celebrate your progress, and keep in mind that every runner, no matter how experienced, started from the beginning. The road to becoming a better runner is a rewarding one, paved with perseverance, resilience, and personal growth.

Happy running, and remember: the only runner you're competing against is the one you were yesterday.

Training for your first marathon can be an exciting and challenging experience. Whether you are a seasoned runner looking to take on a new challenge or a beginner who has never run a marathon before, there are a few key things to keep in mind when preparing for this event.

The first step in training for a marathon is to set a realistic goal for yourself. This could be a specific time you want to finish the marathon in, or simply the goal of crossing the finish line. It's important to set a goal that is challenging, but also achievable with the right training and preparation.

Once you have set your goal, you should develop a training plan that will help you reach it. A typical marathon training plan will last between 16 and 20 weeks and will include a combination of long runs, speed work, and recovery runs.

The long runs are the backbone of your training, as they will help you build the endurance and stamina you need to complete a marathon. They should start out at a moderate distance and gradually increase in length as your training progresses.

Speed work, such as interval training and tempo runs, will help you improve your running efficiency and speed. This will come in handy during the latter stages of the marathon, when you will need to push harder to maintain your pace.

Recovery runs are also an important part of your training. These shorter, slower runs will help your body recover from the harder, more intense training sessions and will also help to prevent injury.

In addition to these key training elements, there are other important things to keep in mind when training for a marathon. These include:

• Staying hydrated and properly fuelled,

• Cross training,

• Getting enough sleep,

• Staying consistent with your training,

• Gradually increasing your mileage,

• Gradually increasing the intensity of your training,

• Listening to your body and adjust your training as needed

With the right training and preparation, you can achieve your goal of running a marathon. Remember, it's not just about the finish line, it's about the journey and the experience. So, enjoy the process and most importantly, have fun!

Incorporating hills into your running routine can bring a variety of benefits to your training.

Here are a few key reasons why adding some hills to your runs can be beneficial:

1.     Increased cardiovascular fitness: Running uphill requires more effort than running on flat terrain, which means your heart and lungs have to work harder to pump oxygen to your muscles. This can lead to improved cardiovascular fitness over time.

2.     Improved leg strength: Running uphill also requires more effort from your leg muscles, particularly your quads and glutes. Incorporating hills into your running routine can help to build leg strength and power, which can translate to improved performance on flat terrain as well.

3.     Increased calorie burn: Running uphill requires more energy than running on flat terrain, which means you can burn more calories during your hill runs. This can be a great way to boost your overall calorie burn, especially if you're looking to lose weight.

4.     Reduced risk of injury: Running on hills can be less stressful on your joints than running on flat terrain, as the slight incline can help to reduce the impact on your knees, ankles and other joints. This can help to reduce your risk of injury and make your running routine more sustainable in the long-term.

5.     Improved mental toughness: Running uphill can be challenging, both physically and mentally. It requires mental determination and grit to push through the discomfort and keep running. Over time, this can help to build mental toughness and improve your ability to handle difficult situations.

Incorporating hills into your running routine doesn't have to be difficult. You can start by adding small inclines to your usual running route, or seek out hilly trails and parks in your area.

You can also try interval training by alternating between flat and hilly sections of your run. As you progress, you can gradually increase the frequency and duration of your hill runs to continue challenging yourself and see the maximum benefits.

Starting to hit-the-wall after a big week of running?

Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood glucose control, and blood pressure regulation. Runners, in particular, can benefit from magnesium supplements as it can help improve their performance, prevent injuries, and recover faster from intense workouts.

One of the most significant benefits of magnesium for runners is its ability to improve muscle function. Magnesium helps to regulate muscle contraction and relaxation, which can prevent cramping and spasms during a run. It also aids in the production of adenosine triphosphate (ATP), the primary source of energy for muscles. This means that runners who supplement with magnesium may experience improved endurance and less fatigue during long runs.

Magnesium also plays a crucial role in bone health. It helps to regulate the balance of calcium and phosphorus, which are essential for strong, healthy bones. Runners who supplement with magnesium may experience fewer stress fractures and other bone-related injuries.

Another benefit of magnesium for runners is its ability to aid in recovery. Magnesium helps to reduce inflammation and soreness, which can speed up recovery time after a workout. It also aids in the production of collagen, which is essential for repairing and rebuilding muscles, tendons, and ligaments.

In addition, Magnesium also helps in improving the sleep quality, which is very important for runners as good sleep is essential for muscle recovery and overall health.

Magnesium is an excellent supplement for runners and can be purchased at almost all grocery stores like Coles & Woolies. It can help improve muscle function, prevent injuries, aid in recovery, and improve sleep quality, all of which can lead to better performance and overall well-being for runners. Remember it is always a good idea to consult a doctor before starting any supplement regimen.

Each Saturday it is amazing to see runners hitting their 5k Parkrun PR. What may be a weekend 30min/5k jog for some, others have their eyes on the exclusive sub-20min 5k club.

Here are a few tips on how to get there:

1.     Start with a proper warm-up: Before starting your parkrun, it's important to properly warm up your muscles to prevent injury and improve performance. A warm-up can include a light jog or dynamic stretching exercises.

2.     Set a pace: It's important to set a pace that is challenging but sustainable for the entire 5K distance. A good way to do this is to use a GPS running watch or smartphone app that will give you your current pace.

3.     Train regularly: Consistency is key when it comes to improving your parkrun time. Aim to run at least three times a week, and gradually increase the distance and intensity of your training as you get fitter.

4.     Interval training: Incorporating interval training into your routine will help you to run faster for longer. Aim to do at least one interval session per week, where you run at a faster pace for a set distance or time, followed by a recovery period.

5.     Focus on form: Good running form is essential for a fast parkrun time. Keep your shoulders relaxed, your arms bent at a 90-degree angle and your feet landing gently on the ground.

6.     Fuel your body: It's important to fuel your body properly before and after your parkrun. Aim to eat a balanced meal or snack containing carbohydrates, protein and healthy fats before the race, and bring hydration and energy gels to have post the run.

7.     Stay motivated: One of the most important factors in getting a fast parkrun time is staying motivated. Set yourself a goal, whether it's to beat your personal best or to finish in a certain time.

8.     Have fun: Remember that parkrun is a fun and social event, so try to enjoy the experience, take in the scenery, and be proud of your accomplishment!

By following these tips, you will be well on your way to achieving your best parkrun time. Remember that progress takes time, so be patient and consistent in your training and have fun!

VO2 max, or maximal oxygen uptake, is a measure of a person's cardiovascular fitness and is commonly used to evaluate endurance exercise performance. A good VO2 max for your age can be achieved through consistent training and proper technique. Here are some tips for improving your VO2 max when running:

1.     Incorporate interval training: Interval training, which alternates periods of high-intensity exercise with periods of recovery, has been shown to be an effective way to improve VO2 max. This can include things like sprints, hill repeats, or fartlek training.

2.     Build endurance: Building endurance is important for improving VO2 max. This can be achieved by gradually increasing the duration and intensity of your runs. Aim to gradually increase the amount of time you spend running each week.

3.     Practice proper running technique: Proper running technique can help you run more efficiently, which can improve your VO2 max. This includes things like maintaining good posture, landing on the midfoot or forefoot, and keeping your arms relaxed.

4.     Cross-train: In addition to running, consider incorporating other forms of cardio, such as cycling or swimming. Cross-training can help you build a more well-rounded cardiovascular fitness, which can improve your VO2 max.

5.     Get enough rest and recovery: Adequate rest and recovery are essential for improving VO2 max. Make sure to get enough sleep each night and allow your body to recover between workouts.

6.     Talk to a coach or trainer: A coach or trainer can help you develop an individualized training plan that is tailored to your fitness level and goals. They can help you set realistic goals and track your progress over time.

Remember, VO2 max is a measure of cardiovascular fitness and it's a complex physiological metric, so it's important to remember that improvement takes time, patience and consistency. Thus, it's important to set realistic goals and track your progress over time.

Barefoot running is a form of running where the runner does not wear any shoes or minimal footwear. It has gained popularity in recent years due to its numerous benefits, including improved running form, stronger feet and lower legs, and a reduced risk of injury.

One of the main benefits of barefoot running is improved running form. When running barefoot, the runner's feet strike the ground differently than when wearing shoes. Instead of landing on the heel, barefoot runners tend to land on the midfoot or forefoot, which reduces the impact on the joints and allows for a more natural running motion. This can lead to a reduction in injuries such as shin splints, knee pain, and plantar fasciitis.

In addition to improved running form, barefoot running can also help to strengthen the muscles in the feet and lower legs. When running in shoes, the foot is cushioned and supported, which can lead to weak muscles. Running barefoot, on the other hand, forces the foot to work harder, which can lead to stronger and more stable feet. This can also help to reduce the risk of injury.

Another benefit of barefoot running is that it can help to reduce the risk of injury. This is because barefoot running encourages a more natural and efficient running gait, which reduces the impact on the joints. It also strengthens the feet and lower legs, which can help to prevent injuries such as stress fractures.

Despite the benefits, barefoot running is not recommended for everyone. It is important to ease into barefoot running gradually, as the muscles and tendons in the feet and lower legs will need time to adjust. Also, runners with pre-existing foot conditions should consult with their doctor before attempting barefoot running.

In conclusion, barefoot running is a great way to improve running form, strengthen the feet and lower legs, and reduce the risk of injury. However, it's important to ease into it gradually and listen to your body. Most recreational runners can benefit from incorporating some form of barefoot running into their running schedule, but should always consult with a doctor if they have any pre-existing conditions.

Next time you visit a local footy oval, take off the shoes and give barefoot running a try on the grass.

Running in hot weather can be challenging, especially when it comes to staying hydrated. There are several options available to runners for rehydration, including sports drinks, salts, and plain water. Each has its own advantages and disadvantages, and the best choice will depend on the individual runner's needs and preferences.

Sports drinks are specially formulated to provide both hydration and electrolytes, which are minerals that help to regulate the balance of fluids in the body. Electrolytes, such as sodium, potassium, and chloride, are lost through sweat during exercise, and replenishing them can help to prevent dehydration and cramping. Sports drinks also often contain carbohydrates, which can provide an energy boost during a long run.

However, sports drinks can also be high in sugar and calories, and may not be the best choice for runners who are trying to lose weight or manage diabetes. Additionally, the high sugar content can be a problem for those who are sensitive to sugar, as consuming too much sugar can cause stomach cramps and diarrhea.

Salt tablets and other electrolyte supplements can also be a good option for runners, as they provide a concentrated source of electrolytes without the added sugar and calories of sports drinks. However, they can be harder to swallow than sports drinks, and may not be as convenient to use during a run.

Plain water is the most basic option for rehydration, and is often the best choice for runners who are not sweating heavily or experiencing cramping. It is also the most affordable and widely available option. However, plain water does not contain electrolytes, so it may not be the best choice for runners who are sweating heavily or experiencing cramping.

In conclusion, the best rehydration option for runners during hot weather will depend on the individual runner's needs and preferences. Sports drinks can provide both hydration and electrolytes, but may be high in sugar and calories. Salt tablets and other electrolyte supplements can provide a concentrated source of electrolytes without added sugar, but can be harder to swallow. Plain water is the most basic option, and is often the best choice for runners who are not sweating heavily or experiencing cramping. Ultimately, it is important for runners to experiment with different options to find what works best for them.

Picking the right running shoe is an important decision for any runner, as the right shoe can help prevent injuries and improve performance. Here are some tips for choosing the best running shoe:

1. Determine your foot type: Different foot types require different types of shoes. For example, if you have flat feet, you may need a shoe with more arch support. If you have high arches, you may need a shoe with more cushioning. It's a good idea to visit a podiatrist or a specialty running shoe store to get your foot type assessed.

2. Consider your running style: Different running shoes are designed for different running styles. For example, some shoes are better for runners who strike the ground with their heel, while others are better for runners who strike the ground with their forefoot. Consider your running style when picking a shoe.

3. Choose a shoe that fits well: It's important to choose a shoe that fits well, as a shoe that is too small or too large can cause problems. Make sure there is enough room in the toe box, and that the shoe fits snugly around the heel and midfoot. You should also consider the width of the shoe, as shoes that are too narrow or too wide can cause problems.

4. Test out the shoe: Once you have a few options in mind, it's a good idea to test out the shoes by running in them. Many specialty running shoe stores have treadmills or areas where you can test out shoes. Pay attention to how the shoes feel while running, and choose the one that feels the most comfortable.

5. Get advice from experts: It's a good idea to seek advice from knowledgeable professionals when picking a running shoe. Podiatrists and employees at specialty running shoe stores are trained to help runners find the right shoe for their foot type and running style. They can provide valuable insights and help you make an informed decision.

In summary, picking the right running shoe is important for preventing injuries and improving performance. It's a good idea to determine your foot type, consider your running style, choose a shoe that fits well, test out the shoe, and seek advice from experts when making a decision. By following these tips, you can find the best running shoe for you.

Some feet & shoe experts that we recommend:

• Pro Feet Podiatry

• Active Feet - Geelong

• Active Feet - Ocean Grove

Starting the year off with a strong running routine can have numerous benefits for both your physical and mental health. Not only can it help you get in shape and improve your overall fitness, but it can also provide a sense of accomplishment and boost your mood. Plus, with the pandemic still ongoing, outdoor exercise like running can be a safe and socially distanced activity.

One of the biggest benefits of starting a running routine is the improvements it can have on your physical health. Running is a great cardiovascular exercise that can help improve your heart health, increase your endurance, and strengthen your muscles. It can also help you lose weight and maintain a healthy body composition.

In addition to the physical benefits, running can also have a positive impact on your mental health. Exercise in general has been shown to reduce stress, anxiety, and depression, and running is no exception. The endorphins released during exercise can help improve your mood and give you a sense of accomplishment. Plus, the outdoor scenery and fresh air can provide a welcome break from screens and the stresses of daily life.

If you're new to running or have been out of the game for a while, it's important to start slowly and build up your endurance gradually. This can help prevent injury and make it more enjoyable. A good way to do this is by following a training plan or hiring a coach to help you set goals and track your progress.

It's also important to have the right gear and shoes to support your running routine. Proper shoes can help prevent injuries and improve your performance, so it's worth investing in a good pair. You should also consider other gear such as comfortable clothing, a hat or sunglasses for sun protection, and a watch or GPS device to track your distance and pace.

In summary, starting a strong running routine can have numerous benefits for both your physical and mental health. It's a great way to get in shape, improve your endurance, and reduce stress. By starting slowly and having the right gear and support, you can set yourself up for success and make running a sustainable and enjoyable part of your life. So, it is a very good idea to set up a strong year of running as a new year resolution.

First-up: Yes, SUUNTO did send us this new watch to try out (big kudos for supporting grass-roots clubs) BUT to confirm for the reader - this is an honest review from a recreational runner at GRC.

First thing that I noticed with the new SUUNTO 9 Peak watch, it’s incredibly light. The model I was testing had the titanium body, which has a really low profile on the arm. Being an everyday apple-watch wearer this weight difference really stood out and it felt more natural while running.

After downloading the SUUNTO app and the watch doing some quick updates over the air, I was ready to put it to the 30 day test.

RUNNING: The GPS connected quite quickly on my runs. At the start, if it’s unable to make a satellite connection it will give you the option to pause the run until the GPS signal is locked. No more straight lines on Strava! Starting the a run was also super easy. There were multiple sport modes to select, along with different watch faces - showing standard tracking metrics, maps, or even fat-burning info. The HR monitor and V02 max readings were also very accurate. This data was excellent at keeping me in the correct zone during the long-runs. The SUUNTO app also connected easily to my run-tracking apps (Strava. apple health etc).

SLEEPING: I wore this thing 24/7, which leads to the second biggest thing I noticed. The battery… It lasts for ages! Out of the box and 1 charge in, The battery was still going strong after 7 days of use. Back to sleeping - the watch tracked my sleep quality, blood oxygen, and wake-up resources. Surprisingly it was very accurate. You do have to set your sleep and wake times in the watch first, as it doesn’t auto detect when you fall asleep.

WORK HORSE: Testing the SUUNTO 9 Peak as an everyday watch, I tried to rough it up a little. Exposure to hot and cold water, bumps on the desk, sweaty runs, heavy rain runs, gardening, cooking dinner, gym sessions…. No scratches to the watch body or the screen. The sapphire screen and titanium body easily kept the watch looking brand new.

THOUGHTS: After 30 days, it’s now my go-to running watch. I have confidence that the battery can survive a long run, the data is super accurate, I can rough it up a bit without worry, and it also feels super comfortable on the wrist. Highly recommend!

TESTED: SUUNTO 9 Peak - Birch White Titanium

RRP: $1,199.99 AU

Along with making new friends, there are a wealth of fitness benefits with joining a run crew.

Run crews are mostly formed with many styles of runners: Casuals, elites, devoted, and starters. When bringing these diverse styles together, runners can learn form, discuss practices, and share tips - almost making it like a lesson without a being a lesson.

If you are still unsure about joining a crew, read the below arm twisters to help you put the runners on:

1. Peer pressure can be a great thing

   Hanging around like-minded runners, can help you stay motivated. You may notice this if your main group of friends are non-runners, they can often crush your motivation to run and are sometimes less supportive. By surrounding yourself with other runners, you will find yourself subconsciously working to join their fitness levels.

2. Skipping a run will end

   It’s hard to fly solo as a runner all the time. Even the subtle change in wind can be an excuse to skip the next run. Having a crew waiting for you to join them can help keep you honest and committed. Bring back that accountability.

3. You will get the inside info

   Whether you know nothing about running, or everything about running - you will still learn run stuff. Training as a group encourages discussion, often about running… Naturally the tips & tricks become the main topic during a run. Imagine learning how to tackle your first 10km, from a runner that has smashed multiple 60k events. Priceless.

4. You will go faster!

   GRC caters for runners of all levels, but you will find that as you keep coming back, the pace naturally picks up. There is a psychological effect of not wanting to be the last in a group, and when harnessed your workout intensity can naturally boost.

5. You can keep going

   When working out with a crew, research has found that most runners increase their overall exercise time in that week. Perhaps adding a crew run to the blank calendar spot will help you increase your training time and keep you motivated.

6. Everything gets better

   It’s not just your running form that gets better. When you exercise in a group many things can show improvement, such as:

   • Physical fitness

   • Mental well-being

   • Emotional stability

   • Reduced stress

   Also the best thing is - all of this is FREE.

Now that’s just a small handful of reasons to join our next run crew. There are multiple positive and awesome vibes when running with GRC.

BEEP, BEEP, BEEP… goes the alarm.

Just 5 more minutes of sleep in the warm bed is all I need, I can run tomorrow…

Sound familiar? Here are 10 simple but effective tips to help keep the running motivation up, while the temperature comes down.

1. Be grateful - running is a privilege. Some people are unable to take on this activity. So treat each run as a luxury.

2. Cold is easier than hot - We have all had a blow-out when running under the hot sun. The turbo works better in the cold.

3. Sleep in your gear - it’s warm and ready when you wake up, plus you can dream like an athlete. Shoes not recommended.

4. Get the right gear - sometimes looking good is motivating enough. If you look like a pro runner, you will try to run like a pro runner.

5. Involve someone - Can’t leave others in the cold. Plan a time and place to meet a running buddy.

6. Warm rewards - Hot coffee, hot shower, hot something… Plan a post run treat that will keep you pushing to reach the end.

7. Hardcore! - It takes determination to run the frosty tracks. Just think that every car that passes is admiring your hardcore-ness.

8. Own the seasons - Research has shown you adjust better to Seasonal Effectiveness Disorder. Bring on the happy feelings.

9. No.1 Goal - put a post-it note or photo of your goal near your shoes or on the mirror. Show yourself why you do this each day.

10. Sign up - There are races, jogs, & club runs galore around Geelong. Make some commitments and improve everyday. Own the cold.

Up we go, to being a better runner.

Short on time and looking for a way to improve your speed, turnover rate, vertical jump, VO2 Max and more? No it’s not a magic pill, it’s simply time for you to embrace the benefits of running stairs.

The classic workout of stair running has helped many runners improve their endurance, race times, leg strength, and much more.

Ok, what are the benefits?

There are multiple benefits with stair climbing, such as:

• Increased cardiovascular fitness (Replicates a mini HiiT session)

• Improved strength and power due to working against gravity

• Improves running cadence

• Plyometric movements build speed, agility, vertical jump, and strength

• Can burn 1,000 calories per hour

• Engages the brain with foot coordination and balance

• Increases rang of motion in hip muscles.

• Umm, it’s also free.

It’s also a simple way to add some cross-training to your run plan, as stair running uses different muscles than standard running. Cross training is important to any run plan as it helps correct muscle imbalances and prevent injuries. - A runners secret sauce, so to speak.

What muscles will improve by using the stairs?

The plyometric movement of stair climbing targets the same muscles used for lunges and squats. So you can expect to see improvements in your:

• Quads

• Calves

• Glutes

The three kings/queens required for strong running! The rapid stretch of these muscles while running stairs also builds the fast-twitch fibres that increases speed and power.

Stairs don’t even compare to the hills I run in Highton…

Well you might want to rethink that. Stairs are generally steeper than hills, so ultimately after some stair practice it might make your next hill climb feel easier. Also you don’t have to drive out of town seeking hilly areas for a training session. It doesn’t take much to become a stair climbing champion. Even a 5 min stair workout twice a week is going to pack a punch!

Challenge me then!

Here is a basic stair running workout that you can adjust to your fitness level - ideally you want a staircase with at least 10-12 steps. (Something that will take you about 10-20 seconds)

• Sprint to the top of the stairs, then jog or walk back down.

• Repeat 5 times, resting for about 10 seconds between each set.

• Perform 2 to 3 rounds, with a 1min break between.

To up the challenge- take the stairs two at a time.