Dynamic Fitness

One year today since this little showreel video was taken and I’m gutted that I’m nowhere near able to do these moves - just yet. On the other hand I’m grateful I have had another passion in running that has still given me the opportunity to train and stay sane whilst recovering from shoulder surgery. #theshowwillgoonin2019

Pacing ⏱
If you’re the type of runner that feels good during the first half of a race then feels like dieing towards the end, then to be fair you’re doing something right! But for those that set off like a rocket, slow down, speed back up and then slow down and sprint again at the end then you might want to sort out your pacing. Running in this spontaneous pattern of bursts is no good for efficiency and you’re wasting more of your vital energy. Nobody’s a robot and can hit ...their pacing per mile exactly to the second, but the closer the better. Basically finding your pacing starts weeks before a race. You need to have a realistic goal to aim for. E.g If you know that running at 10k is going to take you about 60 minutes, then you should know that this works out at about 9:40 minutes each mile. Work out your pacing before hand and stick to it, especially for the first half. After the half way mark you can make the decision if you feel you can just about maintain your target or not, or to push on to hit a new PB, by building up the pace (slightly) each mile.
Take a look at the pacing chart to find what pace you should be running at.
Screenshot it, save it, memorise it, do what you need to do to know your pacing.
*NOTE* Trail / fell running and any other runs with significant elevation changes will massively change your pacing. More on this in another post.
See More

Peak running season is upon us and with so many running events up and coming, its important for you to taper your training in order to be at your peak physical condition on the big day.
But what exactly is tapering? Tapering or a taper is a reduction in the volume and intensity of your training in the days and weeks before a race. It’s important to do this not only so that you’re body is recovered enough physically, but also mentally. Some runners find it hard to scale back... after training hard all season and unbeknown to them carry on training hard when they should in fact be easing off. But doing too much (or too little) during this critical period can compromise the recovery you need to complement all your hard work.
How should I do it? Everybody responds differently to tapering but everybody will improve if they taper correctly. So how long should I taper for is a question I get asked a lot. The answer depends on the distance of the race, typically it’s: 5K - 5 days 10K - 1 week Half Marathon - 2 weeks Marathon - 3 weeks Ultra’s - 4 weeks+
Tapering doesn’t mean to stop training all together, but to reduce the volume and intensity from those days / weeks leading up to the race. For example, if you have a half Marathon 3 weeks today... carry on training with the high intensity / volume for 1 more week. Then make your last hard sessions 2 weeks before (usually a good idea to run the distance of the race so you have a rough idea of what time you’ll be aiming for). Then from here on, cut back from say 4 runs per week to 3. Reduce the intensity of your sessions from 90% to 60% for all types of training including strength & interval, and gradually ease it further and further down over the 2 weeks until race day.
Will I lose my fitness if I drop my sessions? In short, no. Your body will retain most of the benefits of endurance training for around 30 days, Besides any training you do now won’t be fully effective for 2 weeks anyway, so don’t worry about not training enough or hard enough during your taper... At the end of the day, you want to get to that start line hungry for the race, you have been waiting for it for a long time. All the nerves and jitters will turn to excitement and you’ll be ready to smash a new PB! 🏃‍♂️ 🥇
See More

1 minute Muscle Up challenge.
The Muscle Up is renown for being the ultimate Upper Bodyweight exercise. If you want to Muscle Up and understand the fundamentals and movements involved, then you must learn how to utilise your whole body as a single unit. Take your time and master the basics. All Bodyweight exercises can be regressed or progressed with Calisthenics based on ability. If you know of a Bodyweight exercise that can’t be regressed or progressed comment below and I’ll provide you with an answer. Next Calisthenics course starting 8th January ***2 PLACES LEFT***Contact for more info

Get ready for the next Calisthenics Class held at JD gym Wigan. Book now to secure your place! 💪

You might want to bring your wellies this week, expecting quite a bit of rain on Sunday. Makes for a proper Bootcamp 💪☔️
£3.00 per session £5.00 includes full use of the Escape Zone. **FIRST SESSION FREE**

For those who suffer from back pain throughout the day. Give this a go before you get up this morning. Works wonders 👍

Get stuck in tomorrow evening for a 45 minute tough circuit based session. End the week with a bang! 💥
£3.00 per session £5.00 includes full use of the Escape Zone Leisure Club **FIRST SESSION IS FREE**

£3.00 per person £5.00 includes access to the Escape Zone Leisure Centre *FIRST SESSION FREE*

Great analysis of the fastest man alive running technique. If only us mere mortals could implement this to improve our running efficiency ⚡️

Who's up for a Bootcamp in the rain on Sunday? Looks like that's what we're getting. Fantastic 💪

With so many sporting and fitness events going on this summer, this is a good read for those looking to peak on the big day!

£3.00 per person £5.00 per person (includes entry to Escapezone Leisure Club) FIRST SESSION FREE

10K challenge starting today with the first run starting tomorrow. Still time to jump on board. The running sessions will be on Monday and Thursdays at 19:00.

What a fantastic boot camp, was hard work but fun!

What a fantastic boot camp, was hard work but fun!

What a fantastic boot camp, was hard work but fun!