Choosing the right running shoe is vital in order to get the most enjoyment out of your running, and to minimise the risk of injury. Poor choice of shoe is the most common cause of many foot and lower leg injuries in runners, not to mention blisters and lost toenails!
The price of trainers can seem extraordinarily high these days, but it is worth remembering, if you get the right ones they could see you through between 300-500 miles of injury free running. It is also worth noting that …

Starts Wednesday 21st October – 7:30pm
St. Mary’s Church Hall, Stotfold

Circuit Training is a highly effective way to
Lose Weight
Get Fitter
Tone up your body

Only £4.50 a class, or 8 classes for £32
Click HERE for 50p off your first class
Places are limited, to book call 07900 497699
Due to error by the venue, Friday classes will now be moved to Monday am from 9th November

One of the simplest ways to maximise your workout is to make sure you are working the muscles on both the contraction and relaxation phases of the exercise. For example on a bicep curl, bring the weight up to a count of 2, but lower down to a count of 4. This ensures that you are working the muscle to lower the weight, not just letting gravity do the work for you.

Gym at Letchworth again for an arms and ab session. Added the ab curl with tricep extension to the routine today for a bit of variety, a really good compound exercise that one.

Overslept the 4:30am alarm so curtailed the 10m run into a 5m run up to Letchworth and back, but added a leg session at home in the evening.
10 dumbbell squats – 2 x 14kg
10 Hamstring curls on swiss ball
10 step ups on bench (both legs)
10 leg curls on bench – 15kg
10 leg extensions on bench – 15kg
Did this session twice, followed by ham curls on the swiss ball with one leg at a time, first time I have managed that. Then ab curls and stretching.

Session at Letchworth gym. Same routine as the other day but this time I finally made it to the 10 chin ups on the first set. 10/8/7/6 in all, compared to 4/3/2/1 back in October. Also all the tricep dips were done and 12kg lifted on all dumbbell exercises. This was a very tough session as to fit it all in the time there is little or no rest period in between sets.

No run this morning as baby kept me up late and I was very tired. Went to Letchworth gym and did chest and abs today. Shoulder press with 12,14,16kg all heavier than I have done before, then Military press front and back, and lateral raises, cable raises then abs.
Curls with arms by head – 10 reps x 4 sets
Curls with legs raised – 10 reps x 2 set
Double leg raises on a bench – 10 reps x 2 sets
Knee lifts – 10 reps x 2 sets

Following yesterday’s exam success I was full of motivation and drive today so up at 5am for a 5 mile run up to Letchworth and back which, whilst it felt harder than I expected for a low intensity run, felt fantastic to be out again in the mornings on a weekday.
5.15 miles in 46:59. Average pace 9:07 and average HR was 146 or 68%, perfect fat burning run.
Went to Letchworth gym at 9:30am and I did feel the lack of energy from the run, but the porridge I …