Tuesday, 15 September 2015

Graphic says it all

Brilliant graphic outlining the shoe industry's idea of what our feet look like.  Full story can be found here

Wednesday, 9 September 2015

Technique Matters

Body Position

Generally speaking, you want to be running with your head in a neutral position, looking forward, and with your shoulders down and back. Of course, if you are running over difficult terrain, you may have to look downwards to avoid tripping, but you want to avoid running with your head down because it will also pull your shoulders forward and hunch your back. You should also be keeping your arms at about ninety degrees, swinging your arms forward and back with your elbow tight to your body. Avoid the tendency of sticking your elbows out or swinging your arms diagonally across your body, as this will waste your energy. You want to use every bit of effort into propelling you forward, not sideways!

Stride Length

This one is a big one, so pay attention: the vast majority of you are probably over-striding. This means that in an effort to run farther and faster, you are reaching your leg out too far in front of you and most likely landing on your heel. This is the equivalent of slamming on the brakes! Remember, you want to get maximum result out of minimal effort. The best way to do this is to land front- or mid-foot with your body positioned more or less over top of your leg so you can push forward off it.


Cadence goes hand-in-hand (or foot-in-foot!) with stride length. Cadence refers to the speed at which your legs are turning over. Just as most of you are probably over-striding, I would bet good money you are also using a very low cadence. To find out what your cadence is without having to rely on fancy gadgets, time yourself running for ten seconds and count how many times your feet hit the ground. The most efficient cadence is 30 foot strikes per 10 seconds, or 180 foot strikes per minute.


Some people try to match their breathing with their strides. If this describes you, here’s a quick anatomy lesson: your legs are not attached to your lungs, so stop trying to match them. You want to be able to get into a good breathing rhythm, but it may or may not match what your legs are doing. Your breathing will, however, give you an indication of how hard you are working. If you are running long distances, you should be able to breathe comfortably enough to carry a conversation.


I know - running can be painful. It can be a real struggle. But whenever you can, remind yourself to relaaaaax. This means every part of your body. The tenser you are, the more unnatural your running stride will be. For example, if your knees and lower body are tense, you won’t be able to absorb the shock of hitting the ground very well and this will cause you to bob up and down, which is really inefficient. Telling your lower body to relax will help keep your upper body steady and allow you to channel your energy forward rather than up and down. If you are running trails, think of yourself as a stream of water easily passing over the rocks and roots underneath you. Smooth as silk!

Thanks to BreakingMuscle.com for the content

Monday, 2 February 2015

Ellis' 50 Miler

This year falls on what would have been Ellis's 23rd Birthday, this combined with it being the 10th anniversary of SCAT makes it a super special day in which we aim to go out in style!

Promising a very similar route to previous years, around the picturesque villages of Hertfordshire. With a good balance of open flats and gentle hills this is a perfect route for every generation, including the competitive members of the family with the opportunity to test your legs on our timed climb challenge.

This year I have been given special permission to RUN the event.  Having ridden the event in 2013, I wanted to raise the bar and end on a high.  I am hoping that this will raise awareness and help raise funds for a well deserved cause.  A big thanks goes to Billie and the Team for supporting me in this event.

If you can find some spare cash please donate to the cause on the link below:

If you want to ride the event, then the details are below:

The ride includes three official fuel stops, not to mention a number of pubs should you require some refreshment along the way. The Ellis 50 Miler is the perfect opportunity for the focused cyclist in training and those wishing to emulate Bradley Wiggins at their own pace.
Family and friends will be welcome to join us at the finishing line where they can enjoy a variety of food and drink stalls before cheering their heroes home.
The ride is held in support of the Ellis Harriet Clark Foundation and all fundraising will go to their nominated charities: Teenage Cancer Trust and the Skeletal Cancer Action Trust. Fundraising is integral to the success of the event and every penny raised in sponsorship goes towards their fantastic work.

The 4th May 2014 marks what would have been Ellis’ 22nd Birthday so you can be sure of a celebration befitting such an occasion upon completion of the challenge.

DATE:                      3rd May 2015
REGISTRATION:     7:00 – 9:00am pick up numbers on the day 
START:                    7:30 – 9:30am  staggered groups set off on first come first to set off basis.

Friday, 5 December 2014

TRX Training for Endurance Athletes

Check out this three movement sequence designed by TRX Head of Human Performance Chris Frankel for endurance athletes looking for a supplemental metabolic workout in place of a swim, bike or run. As the endurance season starts to taper off and the soggy weather creeps in, now is a great time to start working on functional strength, mobility and stability with TRX Training. - See more here

Tuesday, 21 October 2014

Sprinter vs Marathon Runner

In running, you've all seen the sprinter and the marathoner. One looks like an 80's movie character and the other like he has had too many crash course diets. They are both runners so how come they don't look alike?

Thursday, 31 July 2014

Learn the Skill of Movement

Whether you walk or run, dance or fight: movement should be fun, free and a joyous experience.

However, too many people get injured every year (around 80% of runners, for example) because of incorrect equipment and inadequate skill and strength.

The key for a long life of efficient movement involves reconnecting your brain and reconditioning your body. This is achieved by relearning the skill of locomotion by perfecting simple motor skill milestones and simultaneously, and gradually, building up adequate strength.