Pre­pare For The Ultra X Vir­tu­al Race World Series With Twice The Health: Qual­i­fi­er 3

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.

27 May 2020

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Read­ing Time: 3 minutes

In pre­par­a­tion for the third and final Ultra X Vir­tu­al Race World Series qual­i­fi­er, we are once again team­ing 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.

Have a look at the mobil­ity and run-pre­par­a­tion exer­cises for Qual­i­fi­er 3 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.

Mobil­ity 3

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.

2 rounds
Seated ankle CARS x 15
Eccent­ric only calf raises x 10/10
Half kneel­ing act­ive hip exten­sion + shoulder flex­ion x 10/10
Supine leg sweep x 8/8
Seated t-spine rota­tion x 8/8
Bird dogs x 20

Run-Prep 3

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…

3 rounds
Ankle clocks x 5/5 (4 points is one rep)
Long lever sit backs + rota­tion x 10/10
Defi­cit reverse lunge + pull apart x 8/8
Pogo jumps x 20

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