In preparation for the Ultra X Virtual Race World Series 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 2 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.
This workout begins with hip and spinal movements to prep the body for some intensity. The focus is on the posterior chain with upper body strength sprinkled in for posture gains, and improved trunk strength, which is key for running strong.
Bear IR x 10/10
Frog pump x 20
Cat/cow x 30sec
KB RDL to row x 12/12
Goblet reverse lunge x 15/15
Hamstring walkouts x 30sec
Lat lunge to knee drive x 6/6
Yoga press up x 8–12
The aim of these mobility sequences is to loosen up the main problem areas specific to running. We’re keeping it pretty generalised so that you can use these sessions at any point during the day. Brad encourages the girls to do them first thing, to wake up their bodies before a morning session but the main thing is to make them a part of your routine so whenever works for your body is just fine. Combining active end range movements and bodyweight patterns makes them accessible for everyone.
Half kneeling ankle pulses x 10/10
Toe taps x 20
Frog IR* x 10/10
Iso hip bridge 45s
Cat/cow x 10
Lateral lunge + overhead reach x 8/8