Thursday, 19 March 2015

How to run a fast 10km race: Ali Cavill's top tips

The Australian Running Festival (Canberra) is just over three weeks away. I have registered to do the 10km race and am feeling pretty excited. Apart from a head-cold, training has been going pretty well. Having run a few 10km races before, I am familiar with the distance, but I've plateaued. I'm at the point where I keep running the same time and not improving my time as much as I would like.

So my big question is: How do I run a faster 10km race?

I went on the hunt for some expert advice, and Ali Cavill (Head Trainer and Owner of Fit Fantastic) kindly shared some of her wisdom below...

"My two favourite exercises to boost your strength and running skills, for myself as well as a Personal Trainer, are the squat and plyometric exercises. I use these exercises to train my clients for better running fitness and ability and they are an ideal exercise to add to your preparation and training schedule for any upcoming obstacle style running races, such as Greatest Athlete race!" says Ali.

Ali Cavill from Fit Fantastic


1) Leg press or squat
Attempt to lower the weight in a slow and controlled manner. A heavy weight used should be used, and only 2 sets of each exercise should be completed, with a long rest between each. The number of reps should not exceed 12, and like the strength endurance training, single leg exercises are advised where possible.

2) Plyomterics (lunges)
Explosive power improving endurance performance. For runners, explosive power developed primarily through plyometric exercises (jumps) and sprints, can help reduce ground contact time. Alternate leg lunges, jumping from one to the other with back knee close to the ground. Propulsion using front heel. Running arms to maintain stability and power.

The exercises should be added to your training regime in sets of 8-10 and repeated 2 or 3 times. 3 times a week in any athlete’s regime will see you adding explosion and spring in your step!
 
These running tips were kindly shared with us by Ali Cavill, Health & Wellness Expert and Owner, Fit Fantastic. Ali is Head Trainer and Owner of Fit Fantastic, a leading health and fitness company, and is a renowned “face'' of health and fitness. She is a Fitness Ambassador for Centre for Health Brain Ageing (CHeBA) UNSW and Australian Sports Nutrition (ASN), Brand Ambassador for Rockwear Gym Clothing and a Warrior for Australian Institute of Fitness. Connect with Ali via her Facebook page, on Twitter or Instagram: alifitfantastic

How do you prepare for a fun run or improve your running time?
We'd love your thoughts - please comment below...



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