Results and a selection of HERC Photos. Another 5 PB's this week and 23 runners well done everybody. Would you like to run a timed, measured mile on Southampton Common? The Lordshill Road Runners Mile Series gives you the chance to do just that. The first of our Mile Series events was restricted to our own club members to give us an opportunity to test out the logistics with a limited number of runners. We would now like to extend the invitation to runners from your club too. It doesn't matter how fast you can run a mile, this is an inclusive, fun event for all abilities and there will be separate 'waves' for differing standards. Next Event: Sunday 16th June First Wave (fast): 10am (Fast runners please arrive by 09:45) Meeting Point: Opposite the Hawthorn's Urban Wildlife Centre, situated close to the south east corner of Southampton Common. To take part you must pre-register at www.magic-mile.co.uk. Once you have registered print out your personal LRR Mile Series Barcode and bring it with you to the event. It will be used to match your run to your finishing time. The results will then be uploaded to the Lordshill Magic-Mile Website. The event is free to enter, but instead we encourage you to make a voluntary donation on the day to our chosen charity (The RNLI). www.magic-mile.co.uk www.facebook.com/LRRMileSeries What are my glutes and what do they do? The Glute muscles consist of the Gluteus Maximus, Medius and Minimus. Each one has a different role and collectively they are responsible for the extension, flexion, abduction and rotation of your hips as well as helping to stabilise the hips. They are a powerhouse of muscle responsible for speed and acceleration. If you sit down a lot during the day (that dreaded desk!) your glutes are not able to engage properly and you will have tight hamstrings and tight hip flexors. So when you go out for a run at the end of the day your glutes are affectively asleep and the opposing muscles, such as the hip flexors and quads, are restricted. Tight hip flexors can inhibit the activation of your glutes and if your glutes (a prime mover) are not doing their work, their little helpers, the hamstrings, will have to do all the work instead, which they are not kitted out for. What happens if they don’t fire to full capacity?
Lazy or weak glutes are shameless and do a very good job of hiding behind other muscles and letting them take the strain. When you drastically increase your mileage or intensity in training any flaw in the kinetic chain will start to cause problems. So, for example, if the hamstrings are taking the strain they will become more and more fatigued by the increase in training which can then lead to an overuse injury. So how do I get those lazy glutes firing?
Lunges, Squats, Clam, Alphabet, Bridge (and with single leg raise) And what do I need to stretch? Hip flexors – iliopsoas & Rectus Femoris & Tensor Fasciae Latae (TFL), Quads, Adductors Google them or ask someone who knows! Gill Rose LSSM (Dip) MISRM www.sportsandremedialmassagehampshire.com Further information on Rehabilitation & Exercises can be found within the training section of the site here: http://www.hedgeendrunningclub.com/rehabilitation--exercises.html |
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