ReachAbility

This month, we're getting to grips with the basics!

Come along to our injury prevention workshop for runners on Saturday 10th August.
This month, we're learning the basics of strength training for runners. Which exercises to use, how map reps to do, what weight to use.

Regular strength work has many benefits for runners. Improve your injury resilience, running efficiency and hill running strength.

This workshop is suitable for beginners and anybody looking to refresh their understanding of strength training.

All workshops are held at Steel Coaching in the Hillfoot industrial estate, S3 8AB. Join us on Saturday 13th July from 16:00-17:30. Reserve your spot via the link below and pay on the day! Workshops are £7.50 per person.

https://jess2rwg.setmore.com/bookclass

This month, we're getting a bit sciency!

Come along to our injury prevention workshop for runners on Saturday 13th July.

This month, we're taking a look at the methods available to you to improve your running efficiency and your power output.

Improving your running efficiency can help reduce injury risk and training your body to produce power more effectively can reduce injuries in the long run.

This workshop is suitable for anyone looking to work on their injury resilience.

All workshops are held at Steel Coaching in the Hillfoot industrial estate, S3 8AB. Join us on Saturday 13th July from 16:00-17:30. Reserve your spot via the link below and pay on the day! Workshops are £7.50 per person.

Reserve your spot! https://jess2rwg.setmore.com/bookclass

Safe and effective heavy lifting for runners

Heavy lifting is a great tool for anyone to have in their arsenal. Join us on June 8th to learn how lifting heavier weights can improve your injury resilience and running performance, as well as your general health. You will also learn how to approach lifting safely and sustainably.

This workshop is suitable for people who are new to lifting, or who may feel anxious about lifting heavier weights and would like some guidance.

All workshops are held at Steel Coaching in the Hillfoot industrial estate, S3 8AB. Join us on Saturday 8th June from 16:00-17:30. Reserve your spot via the link below and pay on the day! Workshops are £7.50 per person.

Reserve your spot! https://jess2rwg.setmore.com/bookclass

Achillies issues? Need some help figuring out how to keep them at bay?

This months workshop dives specifically into achillies care. Join us to find out how to improve ankle strength and mobility, as well as how to boost recovery to reduce stiffness and pain in the achillies.

All workshops are held at Steel Coaching in the Hillfoot industrial estate, S3 8AB. Join us on Saturday 11th May from 16:00-17:30. Reserve your spot via the link below and pay on the day! Workshops are £7.50 per person.

Reserve your spot! https://jess2rwg.setmore.com/bookclass

No gym? No problem! Bodyweight training workshop for runners.

Join us on Saturday 13th for a deep dive into how to effecitively strength train as a runner if you don't have easy access to weights and equipment.

We'll look into how to make the most of your bodyweight as well as how to adjust more difficult exercises to make them more manageable.

Reserve your spot via the link below and pay on the day!

https://jess2rwg.setmore.com/bookclass

All workshops take place at Steel Coaching S3 8AB and run from 16:00-17:30. Workshops have 10 spaces available.

Plyometrics for runners!

A fantastic tool for building injury resilience, particularly in the lower leg.

Start with low intensity plyometrics and gradually build volume before introducing higher intensity plyometrics. Low intensity work should always have the highest frequency and volume in your training. Higher intensity work in smaller doses ensures the body doesn't go through undue stress but still gains benefit from the work.

Remember to start small and build up gradually!

Join us for the March workshop!

On Saturday 9th March, we will be delving into plyometrics as a training tool for runners.

During the workshop we will discuss the general benefits of plyometric training and how specifically, they can be valuable for runners.

We will work through how to add plyometrics into your training in a safe and sustainable way so that you can use them in your routine to boost injury resistance and performance.

To reserve your spot follow this booking link
https://jess2rwg.setmore.com/bookclass

Each workshop has 10 spaces and costs £7.50 per person. payment to be made on the day via card. The workshop starts at 4pm and pre-workshop information will be emailed out to all participants beforehand.

What are the important elements of strength training?

If you're a runner, strength training is key for ensuring longevity and injury resistance. The less time you have to spend away from training to deal with injuries, the more time you can train and the better you can be.

Heavy Compounds - These are things like squats and deadlifts. We use these to work on our pure strength so that our legs can take on a greater load and recover faster from hard sessions. We lift heavy for small numbers of reps.

Unilateral movements - These are things like lunges, step ups, calf raises. We use these to address imbalances and to work on the smaller muscles that are difficult to strengthen otherwise.

Plyometrics - Repeated jumping exercises that particularly help to strengthen the achillies, but also help us produce greater and more effective reactive force. This will help us be more resistant to both overuse injuries in the lower leg and freak occurences that might otherwise result in random muscle strains.

If you're interested in learning how to use the gym to improve your running, drop me a message to find out about coaching options!

The Secrets to Running Success!

There aren't any.

Run consistently.
Run at a slower pace most of the time to build your aerobic capacity and run harder a little bit of the time to develop your speed.
Do regular strength exercises to develop injury resistance.

There is no complicated formula to be successful in your running. It is simply a case of laying down solid foundations and then gradually building up from those foundations steadily over time.

Consistency for you might be two runs a week, but if you're doing those two runs every single week, then that's what matters. Maybe you do one of those runs slower and one of those runs faster. Maybe you squeeze in 10-15 minutes two or three times a week of resistance band exercises and some lunges. Whatever you personally can manage consistently alongside the demands of your own life will still see you able to achieve progress, so long as you keep it consistent.

Find your rhythm, find what works for you.

MOBILITY WORKSHOP FOR RUNNERS

Join us on Saturday 24th February to boost your injury prevention arsenal.

This months workshop focuses on the tools to work on the areas that suffer the most when we're running regularly. We'll primarily look at ways to improve range of motion in the hips and ankles, reducing your risk of overuse injuries and ensuring you can keep doing what you love.

Reserve your spot via this link 👉 https://jess2rwg.setmore.com/bookclass

The workshop takes place at Steel Coaching Gym, S3 8AB from 16:00-17:30. £7.50 per person, pay on the day via card.

See you there!

What are your goals for this year?

I work with a variety of people with a variety of goals. While I mainly work with runners, I do also work with cyclists, climbers rugby players and people looking to be fit and functional as they age.

Do you have any goals you need help with? Do you need to prepare for a specific event? Do you want to be able to keep up with the grandkids? Do you need help rehabbing an injury? Drop me a message to arrange a free taster session and find out how I can support you.

Hills are your friend

If you've them available, then hills should be a regular feature in your training schedule. Whether you're a purely recreational runner or wanting to get competitive, hill training can have a ton of benefits.

Hill repetitions build strength in your legs effectively, as well as developing your running form and efficiency. For a recreational runner, this gives you the tools to do more of what you love. If you're more competitive, then that leg strength and efficiency is fantastic in races.

Do you use hills in your training?

For the new folks!

Hello! I'm Jess!

I am a strength coach with a focus on running and endurance sport, offering one to one coaching and workshops in Sheffield as well as online coaching.

In my own sporting endeavours, I am a long distance trail and fell runner who dabbles in road races from time to time. At present, I am appraoching the end of my 13th week in a 16 week training block for a trail marathon.

The coaching services I offer are focused on getting people strong and resilient so that they can do as much of their sport as they want to without injuries putting a stop to consistent training. I also help people rehab from injuries and help people prep for specific events.

Drop me a message if you'd like to hear how I might be able to help you!

Healthy body healthy running

A bit of mobility work each day can make a significant difference in the training intensity and volume your body can handle.

Use mobility work to zone in on key areas that suffer easily, such as the ankles and hips. Keeping these areas mobile every day will reduce the number of irritating niggles that often crop up when you run regularly, allowing you to keep training consistently.

Running an Ultra this year?

Full build up for an ultra marathon can take as much as 6 months! Get ahead of the plan and give yourself the best chance in training by getting strong!

I will work with your to put together a strength plan that fits your needs and prepares you as much as possible for the beating your body will take during training and during the race itself!

I have clients racing Ultra cycling events and The Spine Challenger South this year, I would love to bring you into the group of wonderful people already under my wing.

Let me do all the thinking so that you can just focus on the training. Together, we'll get you to where you want to go.

In person and online coaching available!

Drop me a message to book in for a free consultation and taster session 📩

Complexity is the enemy

When it comes to improving your running, start simple. Once you've built up to a level of weekly mileage that's sustainable for you, consider adding in some faster work.

One tempo run a week will give you that ability to sustain a quicker, but still manageable pace for longer.

Once you've adjusted to this new stimulus, we can look at some real speed work. But even here, there's no need for complexity just yet. Keep your workouts straight forward. This will make it easier for you to complete and much easier to track your progress.

If you're looking to improve your 5k time, then 400m-800m intervals a bit under your 5k pace are a simple way to work on that. Aim to keep your speed intervals under 6 minutes to maximise your bodys ability to build and develop in these pace ranges.

Always warm up and cool down thoroughly. The intervals should not take up the majority of your run, always pop some easy running at the start and end as well as taking rests (standing or jogging) between 60 and 90 seconds between your intervals.

Be honest with yourself. Be honest about what your interval paces actually are. Going too quickly will only cause uneccessary fatigue and prevent your body from making the adaptations you're looking for.

Train smart!