Written By Twice The Health
Twice the Health are made up of Hannah and Emily, two running and adventure enthusiasts. Guided by 'Coach Brad', they find their thrills in big miles and great adventures.
In preparation for the third and final Ultra X Virtual Race World Series qualifier, we have teamed up with Hannah and Emily from Twice the Health, alongside their coach Brad Welch. Together, they make up the #RunStrong team, a running programme that incorporates run sessions and strength workouts to enable clients to run strong and race hard.
Hannah took on and smashed Ultra X Jordan last autumn, so she knows all about Ultra X and our community. TTH have created three workouts and pre-run preparation sessions, each to be released on the Wednesday before each Qualifier.
We are great believers in making time for the non-running part of your training program. Regular strength and conditioning, stretching, and mobility work will not only make you a better runner, it will also reduce your risk of injury.
Have a look at the workout and run-preparation exercises for Qualifier 1 below. The team have made a video to correspond with each workout so if you’re unsure of the different exercises, give the videos a watch.
With this workout we’re looking specifically at hip extension and knee flexion which are both key players in force absorption and production, keeping our running economy fluid. It’s generally more of a controlled session with additional explosive and isometric volume at the end to test endurance and stamina.
Standing hip cars x 6/6
Tempo air squat x 10
Thread the needle x 8/8
Tempo goblet squat x 6 (4 down)
SA tall kneeling press x 8/8
FR loaded split squat x 8/8
Contralateral glute bridge/reach x 20
Split stance calf raise x 10/10
2-4 rounds (optional volume)
Staggered stance swings x 12/12
Wall sit marches x 30 seconds
These short-run prep sessions ensure you are ready to hit the road. They cover all aspects of ankle/hip and postural strength, working through end range positions with a twist on the small things that really do make a difference.
You wouldn’t jump straight into a heavy squat without some prep, and running is the same. Warm up right, run well. It’s only taken Brad three years to get the girls on board…
Banded ankle distraction x 20 90/90 transitions x 10/10
Iso calf raise + banded hip flexion x 10/10
Deficit cossack squat x 10
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