TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 1st JULY 2020
Dear athletes,
Please find the latest of the weekly planned sessions which have been designed by our very own coaches.
Please do follow the Government guidelines when doing the sessions which is currently not training in groups of more than 6 and keeping 2 metre distance apart.
This week’s session is devised by Gary Worsley who holds Assistant Coaching Licence with England athletics since 2010 and is Group five coach for our Junior Development Group. Gary also coaches for Littledown Harriers and is planning to complete the Leader in
Running Fitness course later this year.
Gary is a keen runner and trains for all distances. He has some very impressive PBs:
5k – 17:40 (2018);
10k 36:47( 2010);
10 miles 1:01:03 (2011);
Half marathon 1:21( 2017)
Marathon 2;54:08 (2017).
This week’s session is about rhythmic breathing – breathing with a rhythm and uniformed manner.
Your quads, hamstrings and calves work hard to propel you forward, but there’s another muscle that’s a power player in your running and that’s your diaphragm. This will assist you when you are gasping for breath. Most runners breathe using their chest instead of their diaphragm (belly), further limiting their oxygen intake.
How to breathe while running….
First of all you need to be able to belly breathe, as there is more capacity in the area of your lungs around your belly than there is in your chest….. you can practise this while you are still in bed!!
1. Lie down on your back;
2. Keep your upper chest and shoulders still;
3. Focus on raising your belly as you inhale (breathe in);
4. Lower your belly as you exhale (breathe out); and
5. Inhale and exhale through both your nose and mouth (you probably do this anyway).
Now that you are an expert in belly breathing we can look at when to breathe….
2:2 Breathing technique….
…Inhale over 2 steps and then exhale over 2 steps (remember: into your belly as above). Try it walking first, then on easy runs. As you grow more comfortable with focused breathing, you can use it for faster runs such as intervals and tempo runs. You could also try 2:3 where you inhale over 2 steps and then exhale over 3 steps.
Don’t be put off if it doesn’t work for you straight away: as with life in general, you have to get used to things and practise before you will default (do all the time) to this new method of breathing. It takes practise and concentration to do this whilst you are running, but it does clear your head of other things like school work etc. when you are focusing on your breathing.
Warm up
Normal type warm up over about 15 metres…
1. Gentle heel flicks
2. Gentle high knees
3. Side steps with arms up and down
4. Side steps an arms again but with the opposite leg leading
5. Cross overs
6. Walking lunges
7. Open and close the gate
8. Sumo squats
9. Harder heel flicks
10. Harder knee raises
Session
2km run (1.2 miles) gradually building up your pace. During your run try 4 x strides. This is an increase in speed so you are sprinting for about 10-12 seconds…recover on a jog for 10-12 seconds then go again. After your 4th stride, jog recover for about 10-12 seconds then continue with your run. Towards the end of your run, reduce your pace to cool down.
Post session stretch
Make sure you do 60 seconds on each stretch and each leg.
1. Calf (top of calf) stretch – Both feet facing forward and shoulder width apart. Front leg is for support. Rear leg should be straight-ish and heel pushing into the floor. You should feel the stretch at the top of the calf. The front leg is just for support.
2. Calf (bottom of calf) stretch – Bring rear leg in slightly from photo above and push rear knee to the floor. Both legs still facing forward and shoulder width apart. You should feel the stretch at the bottom of your calf. The front leg is just for support.
3. Hamstring stretch – Both facing forward and shoulder width apart. Pull your bottom back and slightly down to feel the stretch in the hamstring on the front leg. The rear leg is just for support.
4. Quad stretch – Standing with both feet facing forward and shoulder width apart, bring one foot to the rear and push your hips forward. If your heel touches your bottom then push your hips further forward. The heel should not be touching our bottom.
All sessions:
https://www.bournemouthac.co.uk/weekly-sessions/
Best Wishes from Junior Development coaches
Best wishes we hope you are all keeping well,
From all of the Coaches at Junior Development