Hedge End Running Club
Find us on Facebook & Twitter
  • Home
  • About Us
    • HERC Membership >
      • Membership Form
      • England Athletics
      • First or Second Claim?
      • EA Club Transfer Process
    • HERC Organisation >
      • HERC Committee
      • HERC Committee Affiliate Members
      • HERC Running Steering Group >
        • RSG Leadership Team
        • Run Leaders & Coaches
        • Team Representatives
    • HERC Documents >
      • Club Constitution
      • 2019 AGM Minutes
      • 2018 AGM Minutes
      • 2017 AGM Minutes
      • 2016 AGM Minutes
      • 2015 AGM Minutes
      • 2014 AGM Minutes
      • 2013 AGM Minutes
    • HERC's Social Media Policy
    • HERC's General Data Protection Regulation (GDPR) Statement
    • HERC's Friends
  • News
  • Racing
    • Hampshire Road Race League >
      • Race Transfers & Eligibility
      • HRRL Race Results
    • RR10 Cross Country League
    • CC6 Cross Country League
    • Hampshire Cross Country League (HCCL)
    • Lakeside 5K Series
    • London Marathon Places >
      • Club Ballot Results
    • Club Championship
  • Training
    • Training Calendar
    • Training Booking
    • Training News
    • Beginners
    • HERC COVID-19 Framework
    • Training Risk Assessments >
      • Maindens Risk Assessment
      • Mishmash Risk Assessment
      • Tuesday Intervals Wyvern Risk Assessment
      • Tuesday Intervals Boorley Park Risk Assessment Risk Assessment
      • Southampton Track Intervals Risk Assessment
      • Thursday Training Risk Assessment
    • Training Locations >
      • Ageas Bowl
      • Boorley Park
      • Botley Centre
      • Hedge End Train Station
      • Wyvern School
      • Shamblehurst Barn
      • Southampton Sports Centre
  • Members
    • Member of the Month Award
    • MotM Roll of Honour
    • Club Records >
      • Female
      • Male
    • MotM Nomination Form
    • Getting to know HERC
  • Merchandise
  • Mental Health

Stretch of the month (gluteus & core plus spine mobility)

23/7/2013

0 Comments

 

Stretch of the month (glutes)

Picture
  • Lie on your back and bring your knee towards your opposite shoulder to feel a stretch in your bottom 
  • Changing the angle you take the leg will change the position of the stretch and you can play around to find the stretch that feels most effective for you.

Strength of the month (core plus spine mobility)

Picture
  •  Lie on your back. Exhale as you tilt your pelvis back underneath you, pressing your lower back into the floor
  • Slowly roll your spine off the mat one vertebrae at a time to the tips of your shoulder blades
  • Hold this position as you inhale and take your arms over your head
  • Exhale as you roll the spine back down, one vertebrae at a time, followed by your arms. Make sure you keep your weight equal through both feet



0 Comments

Recovery

23/7/2013

0 Comments

 
Picture
As runners we often see recovery as a luxury, something to do if we have time.  But recovery is just as vital to your training routine as things like speed work, hill and strength training.

What happens to our muscles when we train?

When we train hard we break down fibres in our muscles.  This is a natural process and with enough time and resources our body then works on building those muscles back up again so they become stronger.  The stronger our muscles become, the faster, stronger and longer we can run.  Clever heh?

A hard workout or training session also compromises our immune system leaving us at our most vulnerable to illness and injury immediately afterwards.

Completing another hard training session too soon after the previous intensive session will lead to further tissue breakdown which, over time, can lead to an overuse injury, so we are stacking up problems for ourselves without necessarily being aware of it.

So, as you can see, over training and not allowing our body time to recover is counterproductive and won’t get us to where we want to be!

Our body is an amazing machine...

...in what it is geared up to do if we allow it to do its job and give it what it needs!

1)     Time for it to adapt

2)     Sticking to the 10% rule – max increase in weekly mileage

3)     Post run nutrition – preferably a carb/protein snack within 30-60 mins with a 4-1 ratio

4)     10-15 minutes stretching of all the major muscle groups you have used during your training session

5)     Rest

6)     Sleep (our body heals while we sleep)

7)     Fluids – our muscles need fluid.  If they don’t have enough they stick to each other and don’t glide across each other as they need to.  Water is needed for just about every bodily function

8)     Nutrition – think about diet and what your body needs to cope with those training sessions

9)     Active recovery – walking, swimming, cross training, just moving (!) will increase the blood flow and  encourage waste removal from those muscles and get nutrients to them for repair

Picture
Our body is an amazing machine... 

...in what it is geared up to do if we allow it to do its job and give it what it needs!

1)     Time for it to adapt

2)     Sticking to the 10% rule – max increase in weekly mileage

3)     Post run nutrition – preferably a carb/protein snack within 30-60 mins with a 4-1 ratio

4)     10-15 minutes stretching of all the major muscle groups you have used during your training session

5)     Rest

6)     Sleep (our body heals while we sleep)

7)     Fluids – our muscles need fluid.  If they don’t have enough they stick to each other and don’t glide across each other as they need to.  Water is needed for just about every bodily function

8)     Nutrition – think about diet and what your body needs to cope with those training sessions

9)     Active recovery – walking, swimming, cross training, just moving (!) will increase the blood flow and  encourage waste removal from those muscles and get nutrients to them for repair

Picture
Remember...                                                    

It is not while we are training that we become stronger, faster, fitter, it is while we are recovering.  So,

Have a recovery plan – don’t just tag it on to your training, 
make sure it is at the centre of it and

Train smart!


Gill Rose
LSSM (Dip) MISRM
www.sportsandremedialmassagehampshire.com

0 Comments

Wyvern 10K 2013 Results

18/7/2013

0 Comments

 
What a hot day to paint Fair Oak red, white and blue. Our club championships were outstanding to say the very least. 

So many HERC runners turned out on one of the hottest days of the year to pound the pavements through Fair Oak and Horton Heath. Our 40-49 year old men set the pace with five of them taking the first five places.

The competitive spirit was embraced by all and the run through shower kindly rigged up by a resident of Burnetts Lane was a welcome refreshment close to the halfway point. 

For some it was a first attempt at a 10k race, some of the more experienced went all out and some achieved PB's. Some of us struggled with the heat and some of us embraced it. Well done to all the winners and runners.

The support was amazing with family and friends at the start/finish and around the course. Thank you. 

A special mention to our Ladies Champions who won the overall team race and to Lisa Trendell who helped a first time 10k runner cross the line in true style. 

Next year will change the dynamic, ages will increase but will speed decrease? We can't wait!  All results are below.
Picture

Overall Results

Category Results

Results by WAVA %

Photo's courtesy of Paul hammond

0 Comments

HERC V's SGRAC The BBQ...

18/7/2013

0 Comments

 
Picture
This Sunday 21st July from 12 midday at Manor Farm Country Park, HERC have been invited by Stubbington Green Runners to join them for a BBQ and some games.
 
All are welcome and it would be excellent if we can take advantage of the beautiful weather.
 
Whilst some of you are on holiday, those who are racing could come along later for a post race sausage. Pack a few burgers, some beers and salad (if you insist) and join in for an afternoon of fun and games. The club have booked BBQ spaces 1, 2 and 3 which are nearest the road. 

0 Comments

RR10 Race 8 Info - Janesmoor Pond, New Forest

15/7/2013

0 Comments

 
Organising clubs: Wessex RR & Romsey RC
Location: Janesmoor Pond, New Forest
Date:   Wednesday  24 July
Time:   7:30PM Start

How to get there.
M27 West, leave at Junction 1.  At roundabout take 
B3079 to Brook then left at fork onto B3078.  Turn next 
left  (after golf course) .  Keep left, Janesmoor Pond car 
park approx. 1 mile.

Please car share & arrive in good time.   Latecomers 
may have a 15 – 20 minute walk to the start.

Facilities :- There are no toilets or changing facilities.

Course :-  Same as last year – 2 loops on forest paths 
and gravel tracks. 4.8 miles approx.
Picture

View RR10 Janesmoor Pond/Stoney Cross car park in a larger map
Photo courtesy of Paul hammond

0 Comments

HERC Parkrun Results and Stats - 13th July 2013

15/7/2013

0 Comments

 
This weeks Parkrun results and some stats to satisfy the geek within you.

Well done to Mark Tiller and Lisa Trendell for completing there 100th and 50th Parkrun's respectively.
Picture

0 Comments

RR10 #7 Marwell - Results and Photos

11/7/2013

0 Comments

 
Another fabulous turnout with 32 members making it down to Marwell on a warm summers evening.
Picture
Photo's courtesy of Paul hammond
0 Comments

HERC Parkrun Results - 6th July 2013

10/7/2013

0 Comments

 
33 people out parkrun'ing this week across Netley and Southampton.
Picture
0 Comments

Hedge End Running Club member / performance of the month for June 2013

5/7/2013

0 Comments

 
Hedge End Running Club member or performance of the month for june 2013 is Stephen Kivlochan.  He was noted for his consistent performances, always encouraging of others and he did an excellent job of organising the route/marshalls for RR10 with good humour.

Well done Stephen, congratulations.

As recognition he has received £20's worth of vouchers to spend at Alton Sports in Eastleigh.

The award is voted for by the members of the committee and the result was unanimous.

In addition the following people were also nominated:

  • Sarah Butler - Determination at Endure 24.
  • Colin Edwards - for completing his first 10K at Alresford.
  • Giuseppe Saieva - for run his first RR10 at Alver Valley.
  • and last but not least the social committee (Lisa, Sheryl and Carol) for putting on the Charity quiz evening at the master builder.

The list could go on and on with so many inspiring performances again by members in the month of June.
Picture
Picture

0 Comments

Stubbington Green and HERC Joint Picnic at Manor Farm

5/7/2013

0 Comments

 
Stubbington Green Running Club have kindly invited us to join them for a social afternoon which will include a low key run around park, picnic and games.

Venue: Manor Farm and Country Park (Toplands BBQ area)
Date: Sunday 21st July
Time: 1200 

HERC have paid for the hire of the BBQs and will supply the charcoal so all you need to bring is yourselves, food and beverages.

Come along for what should be an enjoyable afternoon where we can socialise with each other and forge links with a neighbouring running club.
Picture

0 Comments
<<Previous

    Archives

    May 2022
    April 2022
    September 2021
    July 2021
    April 2021
    December 2020
    November 2020
    September 2020
    August 2020
    April 2020
    March 2020
    February 2020
    November 2019
    August 2019
    May 2019
    April 2019
    March 2019
    February 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    May 2010

    Categories

    All
    CC6
    Club Championship
    Club Competitions
    Cross Country
    Getting To Know HERC
    HCCL
    HRRL
    Lakeside 5K Series
    Member Of The Month
    Newsletters
    Other Race Results
    Race Reports
    Rehabilitation & Exercises
    RR10
    SCCL
    Training

    RSS Feed

Interested in becoming a member of Hedge End Running Club?  Click here for information.
Copyright © 2012 - 2019 Hedge End Running Club