Get Faster in 6 Weeks: Personal Training for Runners

Help & Support | 03/05/2020

//Get Faster in 6 Weeks: Personal Training for Runners

As well as helping you lose weight and create the body that you want, I work with goals like beating personal bests in running and boosting speed, stamina and endurance. 

A lover of running myself, I not only know what it’s like working towards and beating a PB, but how to use the gym and strength training to boost your runs. 

I’ve always incorporated strength and cardio into my workout plans, with a 10k PB of 35:36 and a 5k PB of 17:46. I also founded the Headingley Harriers Running Club. When you work with me, you’re not only getting 1-2-1 experience with a qualified trainer, you’re going to be working with someone who loves running just as much as you. I have experience working with clients whose goal is to get faster in their runs. I helped one client improve his 10k time by 8 minutes in his 12 week training plan with me.

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I’ve spent time learning about and understanding what sort of training plan is needed for a 10k, a half or full marathon. It’s so important to have a base training plan to boost your fitness as you progress your running, no matter whether you are a beginner, intermediate or experienced runner. 

I offer a specific London Marathon Training package. This is ideal for those looking for a comprehensive marathon training plan. However, if you are new to running, or you’re looking to shave some time off your PB, my 6-week personal training package is a great place to start.

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Using the gym to improve your runs

Although you may think that runs, runs, runs are all you need to beat that PB, incorporating strength and conditioning to your exercise routine will see your performance enhanced, leading to faster runs with fewer injuries. 

The free consultation you will get at the beginning of your personal training plan with me is where we can discuss your goals and where you want to be in 6 weeks. We will create a 6 week training plan to ensure that you can build your muscles in the gym without fatiguing them too much for your runs. 

It’s paramount that runners have strong muscles to support their knees, ankles and hips. These joints are affected the most by running. 

Given the impact of running on your hips, developing your glute muscles is necessary to prevent injury. For your knees and ankles we’ll work on strengthening your quadriceps, hamstrings and calf muscles (gastrocnemius and soleus muscles).  I’ll teach you the correct form and warm-ups that help the flow of synovial fluid in your joints, too. This is the fluid that works to stop friction inside your joints, preventing inflammation. 

Going beyond your joints, we will also work together to grow the back muscles that support your spine (erector spinae muscles). This will refine your posture to help keep your spine straight, allowing you to perfect your running form. Building core stability is so important for runners, too, especially your transverse abdominis. Running involves repeatedly transferring all of your bodyweight into one leg so strengthening your core muscles is foundational to prevent fatigue from this continuous action.

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Drill training to increase speed

One of the best ways to see your running speed pick up in 6 weeks is through drill training. 

Drill training focuses on improving your coordination, cadence (steps per minute) and stride length (how far your legs can carry you with each step). Specific cardio exercises are fantastic for this. High knees, for example, are great for boosting your cadence. 

Learn about efficient recovery 

So we’ve covered how my training plan will help you prevent injury, build your supportive muscle groups and boost speed, cadence and stride length. 

The next fundamental to running is improving your flexibility, especially in your hips. For example, issues like tight hip flexors can reduce stride length – this is often a problem for people that work at a desk. 

Understanding which muscle groups need extra attention and stretching is all the stuff you will learn when you train with me. My 6-week training plan will incorporate cool-downs to suit your running goals. These cool-downs also help your muscles recover quicker by shifting the buildup of lactic acid in the muscles (the reason you get so sore after working out).

Pair training with nutrition 

We will make sure you are recovering as efficiently as possible by pairing your 6 week training plan with a personalised nutrition and eating plan. As everybody is different, having a personal trainer with a comprehensive knowledge of nutrition is so important to make sure your muscles are recovering quickly and efficiently.

Running depletes your glycogen stores, the body’s favourite fuel for exercise. Understanding how and when to replenish glycogen is critical for runner recovery and those trying to improve speed. Glycogen is a form of glucose and is replenished nutritionally by eating healthy wholegrain carbohydrates – that’s why you’ll see so many runners carb-loading before a marathon! 

I want to make sure that, not only do you have a 6 week eating plan, but that you can continue with your new fitness and diet routine once the training plan is over. That’s why you will also get a nutrition workshop, so you can take this knowledge away with you. 

6 weeks is a great place to start to improve the speed of your runs. It’s important to work on an entire training and nutrition plan, rather than just planning more runs, but there’s a lot of science that goes into it. If you choose to work with CSS Fitness, you will enjoy a tailored personal training plan in a fully equipped gym where I am dedicated to helping you meet your goals. Interested? Get in touch to arrange a free consultation.

2020-05-03T17:11:46+01:00