WFC Runners – Thursday 26th April.
This week saw the WFC Runners head to the North Walls Rec for a shuttle run session.
As ever we met in Abbey Gardens for a chat and warm-up before we headed out for a jog across the city to the recreation field. There was another good turn out with a huge 19 Fit Clubbers braving some overcast and, towards the end of the session, wet weather and as with previous weeks spirits seemed high!
When we got to the park we headed to the tree line that leads down to the cricket pavilion, which should be familiar to our regular parkrunners. The evenly spaced trees are perfect markers for the shuttle runs.
The plan was simple. Starting at the first tree the group sprinted to the second tree, touched the ground and sprinted back to the first tree. They touched the ground again, and sprinted to the third tree, touched the ground and sprinted back, touched the ground and sprinted to the 4th tree and back. They then had to run as hard as they could to the very final tree before using the jog/walk back to the start line as a recovery. We had a 1-2 minute rest to recover (from the time the last person crossed the line) and then we repeated the whole thing. This was repeated 6 times in total (it was supposed to be 5 but everyone was enjoying them so much that I added an extra rep in). By the time the group finished their legs and lungs were burning.
It was a knackered set of fit clubbers who then jogged back to Abbey Gardens for a cool down and post workout chat. Thank you to everyone who participated…you were all superstars!
Shuttle runs are a popular training technique which help develop acceleration, speed and anaerobic fitness. You don’t have to be fast to get benefit from them; you just need to try and run as fast as you can during each shuttle. In addition, shuttle runs are proven fat burners and are time efficient exercises – meaning you will get maximum fat-burning benefits in less time, perfect for a Fit Club session!!
The three main benefits of shuttle runs are as follows:
1. Improved anaerobic exercise – proven to be superior to aerobic exercise for fat loss, fitness and heart health.
2. Speed – Sprinting activates your bulkier, shapely fast twitch muscle fibres. These fast twitch muscle fibres lie dormant when you do slower-paced sessions
3. Sudden changes in direction – This adds more intensity to an already intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.
Good Luck!
Finish for Matt
Some of you may have heard the news that young chef Matt Campbell died during the London Marathon, just 3.7 miles short of the finish. Matt was running in memory of his late father and hoped to raise £2,500 for the Cumbria-based Brathay Trust. Since he passed away a just giving page has been set-up to raise funds for the charity in memory of Matt. The aim is that people run 3.7 miles and pledge £5 to the charity. Mikaela has suggested that we, as a Fit Club family, pledge our support and do a group run for this great cause. Next Thursday’s (3rd May) run session will therefore be a 3.7 mile run for the charity supported by Matt ad will start from the Garnier Road car park near St Catherines.
Hre is the link to the JustGiving page for your donations:
Winchester parkrun
This weekend is Winchester parkrun’s 5th anniversary. They are asking that people wear club colours to show the diversity of clubs which support the event. It would be great if you guys could wear your Fit Club gear to show off our wonderful club. Briefing is slightly earlier at 8:45 so you may want to get there a bit earlier than normal. I am unfortunately away so won’t be there, but if you could organise a group photograph I would be very appreciative.
Happy Running everyone!
Coach James
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