Sep 242013
 

10 Ways to Run Faster & Longer 

Practice, practice, practice:

William_Sichel_Portable_Oxygen_UseRunning technique is essential, your heel should be first to touch the ground not the ball of your foot. Ensure your upper body is tall but not overly tense with your mid-foot landing under the hip. Arms should always move in a forward and back direction, if your arms move forward your knees will to.

Don’t run before you can walk:

You get out of running what you put in, but you must be measured in your approach. Too much too soon can at worst cause injuries, but also increased fatigue leads to a longer recovery period which will make it more difficult to get into a routine of running.

Vary your run:

Don’t be afraid to mix it up a bit. Slowly increase the length of a run until you can do more than 100 minutes relatively comfortably. Once you have that down build in another run once a week focusing entirely on speed.

It’s all in the stats:

Use a running app. The endorphin rush you get from knowing you ran a little faster or a little further than last week can be a great motivation, particularly if you train on your own.

There’s more to running than just running:

A powerful set of legs and lungs are required for a good runner. However having the correct posture when you run makes it easier to run faster and longer, this requires strong core stability. Focus one session a week on your core, press-ups, planking, sit-ups and crunches are essential.

Intervals:

If you’re short on time, interval training is the way to go. Try jogging down a street, and when you get to lamp post sprint to the next one. Do this for 5 minutes rest and repeat. If you’re not tired then you’re not sprinting hard enough.

Substance over style:

Make sure you pick the right shoes, not just a fancy looking pair. It’s worth trying on a few pairs of shoes before you decide what to buy, and always go half a size bigger than your normal shoe size, feet swell when they get hot.

Running in the rain:

The average runner’s feet will contact the ground 2,000 times over the course of a mile, dissipating over 100 tonnes of force. Your body will catch up to you eventually so think about those ankles and knees and stick to soft terrain when you can.

Run to the hills:

Well you can’t have it easy and run on flat ground the whole time can you? Make sure you build in regular hill sprints to your routine, they will increase speed on flats and improve muscle strength at a faster rate.


Give yourself a booost:

booost1Hyperoxia (using a higher percentage of oxygen) on average improves exercise performance by 18.7%, the only problem being that even in the countryside our atmosphere contains only 20% oxygen which is not enough for hyperoxia to occur, which is why we have portable 99% oxygen tanksPerformance oxygen should be taken on when the individual hits ‘the wall’ when that little voice creeps up in the back of your mind telling you that you’ve done enough for one day, that’s when you use booost, and it’s a point that only a few of us will get to.

 

Read William Sichel’s blog on his own site here

 

 

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Jun 012012
 

 

Part 2

 

ULTRAfitnessTraining.com offers a range of Personal Training Services including designing individual Training Plans & Programmes and providing on-going Training Advice & Support.

 

We work with everyone from beginners and those trying to get fit through to elite level athletes.

 

 

Please feel free to get in touch on

 

info@ultrafitnesstraining.com

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Jan 252012
 

 

The latest issue (#4) of the new FREE ultra-running e-magazine NORDIC ULTRA is now out. Read it below.

This issue features 2 articles from the team here at ULTRAfitnessTraining.com

William Sichel gives an overview of the Monaco “No Finish Line” 8-Day Race – William was the 2011 winner, setting a new 8-Day course record and becoming the first person ever to run over 1000km at the event.

Shaun Brassfield-Thorpe has provided another in depth article on training, this time he discusses stretching, flexibility and stiffness in relation to ultra-running.

– And lots more inside!

You can read NORDIC ULTRA #4 below (click to read)

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Nov 122011
 

Extra-Load – XL

We advocate the use of Extra Load (XL) exercises as a key aspect of fitness and athletic training.

William running with an XL vest

To put this in a nutshell, if a person’s body becomes acclimatised to training with extra-load then it becomes far easier to perform an exercise or compete in a sport when the load is removed. Our XL programmes are diverse and generally use an XL-pack but may also involve the use of conventional free weights and/or body-weight resistance exercises. Apart from increasing the development of both the strength and endurance of the muscular, cardiovascular and respiratory systems, XL training also has the advantage of dramatically reducing the time one needs to spend in conventional training by increasing the intensity – not the duration – of the workout. Whether you are already a top athlete or just returning to sports training, whether you are trying to get fit while holding down a job or whether you are doing your best to juggle training needs while you look after your family, being able to spend less time training while getting a more intense workout is a real bonus. An extra plus to this method is that reducing the duration of training also allows for greater recovery time between exercise sessions – giving more time for your body to build in improvements and to grow in strength and stamina.

Does this type of training really work?

Multiple World record holding ultra-distance runner William  Sichel considers the use of XL training to be one of the main reasons for his success in ultra-endurance events…

And here’s what some of our clients say :

ULTRAfitnessTraining.com offers a range of Personal Training Services including designing individual Training Plans & Programmes and providing on-going Training Advice & Support.

We work with everyone from beginners and those trying to get fit through to elite level athletes.

Please feel free to get in touch on

info@ultrafitnesstraining.com

 

 

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Sep 232011
 

In this edition of the ULTRAfitnessTraining video podcast, multiple World Record holding ultra-distance athlete William Sichel talks to Shaun Brassfield-Thorpe about the subject of  runners who “DNF” / “Did Not Finish” races. The discussion covers

•    What is a DNF?
•    Why do runners DNF?
•    Why you should avoid DNFs
•    Setting multiple goals in races
•    How you can (usually!) ensure you finish any ultra-distance race

ULTRAfitnessTraining.com offers a range of Personal Training Services including designing individual Training Plans & Programmes and providing on-going Training Advice & Support. We work with everyone from beginners and those trying to get fit through to elite level athletes. Please feel free to get in touch on info@ultrafitnesstraining.com

www.ULTRAfitnessTraining.com

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Sep 192011
 

Multiple World Record holding Ultra Distance runner William Sichel of ULTRAfitnessTraining.com talks about the benefits of incorporating barefoot / Shoeless running in training (part 1 of a series of videos)

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Aug 302011
 

We’ve added part 7 to our Deadlift Basics series in the Deadlifts section of our Exercise Resources, or you can view it below.

 

 

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May 022011
 

Planning on running during the summer? Entering a hot race like Badwater, the Spartathlon or Comrades?  Prepare your body using heat training to improve your performance… William and Shaun discuss the role of heat training in 2 videos here

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Apr 022011
 

Setting & understanding your own PBs can be a vital part of training. Read our guide to getting the most out of using your PBs here

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Apr 012011
 

Train the same – stay the same!

by William Sichel

At this time of year many sports people are making plans for the coming year and setting performance targets for their upcoming competitions.

It never fails to amaze me the number of people who set higher and more ambitious goals than last year and yet have made no plans to change or improve their training and preparation when compared to the last 12 months!

In other words, they have big plans to improve this year, but the training will be the same as last year.  So where is this improvement going to come from?

As far as I’m concerned, “if you train the same you stay the same”.

So what should you be doing?  I feel that every ambitious sports person should be auditing all aspects of their training either at regular intervals or on a continuous basis.

How can you do this?  It is best done in consultation with others. Perhaps a trusted friend or partner, an experienced coach, someone else in your sport with your interests at heart and who isn’t afraid to disagree with you.  A ‘yes man’ is of no use in this process.

What should be audited?  Everything that may have a bearing on your performance.  So obviously this will include your training (type, volume, quality etc), your conditioning for your sport, competition preparation, nutrition in training and pre, during and post competition, mental preparation, life style issues and so on.

Draw up your own list and audit it regularly, if you really do mean to improve this year.

Good luck.

First published as “The Long View #1” on William Sichel’s blog :

http://www.williamsichel.co.uk/blog/

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