Kim Murray

Single-leg Squat

Single-Leg Squat: An Exercise Tutorial

Can You Squat Single Legged? Running is repeated single leg impacts. Therefore, it makes sense to supplement your runs with single leg strength work to ensure your tissues and joints can handle the load of running. One exercise that should be in every runners repertoire is the single-leg squat. The single-leg (SL) squat is a tough, tough exercise but one that packs a punch and is excellent for single-leg strength and stability. It is great for runners because it requires…

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Home Workouts for Runners: What to expect from Run Strong

What to expect (and what not to) from Run Strong: Home workouts for runners Run Strong is a membership plan offering home-based strength workouts for runners. This is a class-based plan delivered live via Zoom which runs in four-week blocks. There are two classes a week; both include a warmup or movement prep as well as detailed instruction on each exercise. It is important to me that only people who are suited join us; I’d always tell you if it’s not…

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What Is Strength Training And How Can It Help Your Running?

What Is Strength Training And How Can It Help Your Running? What is strength training? Strength training involves loading the tissues to increase the resistance to a movement. This can come in the form of bodyweight work, or you can use equipment such as dumbbells, kettlebells, bands, free weights and fixed weights. The outcome of strength training is that you can better cope with any demand or load necessary in sport and life.  To reach your full potential and reduce…

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Run Strong with KimFit and Get Stronger at Home

Get Stronger At Home NEW: 28-day class based training plan Do you go for runs?  Maybe you have started whilst we’ve been in lockdown. Or maybe you’re a seasoned runner. Either way I want to help you. You see, running is hard.  It is a high load activity And your body may be struggling to cope with the loads. I can help. Let’s do some strength work at home To increase your load bearing capacity It will make running easier And…

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FAQ: RUN STRONG

Run Strong is a class-based 28-day training plan designed to supplement your running. For £30 you’ll have access to 2 x 40 min live classes which will progress week on week for four weeks; that’s just £3.75 a class. Workouts will utilise body weight only and focus on strength, stability, core and mobility, starting with an appropriate warm up. Classes will take place on Wednesday’s at 7pm and Sunday’s at 9:30am and will run on Zoom. You will receive the meeting ID…

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Change

FIVE easy changes to improve your health and fitness

Change can be overwhelming. It can sometimes take me an age to get started on a new project simply because I do not know where to start. Improving your health and fitness can also fall into this category. There is a wealth of information available to us now, but taking the first step can be daunting. I hear ya! With all the fads and scaremongering going on in health and fitness at the moment it is a bit of a…

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Confidence

Body Confidence

This body confidence post is totally inspired by my wonderful bestie Jayne (you can find her here), who interviewed me a few weeks ago on the topic. It’s a topic that is ever present on social platforms but not one I’ve really delved into. What I am enjoying, is the movement away from aesthetic related goals and towards nourishing your body to feel good and happy with yourself. This is my body confidence story. Body confidence and me I would…

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Injury

Dealing with Injury

As an elite athlete and personal trainer, injury is something I face on a regular basis; either I have an injury, or a client does. Finding the balance, between working hard and working too hard (on all fronts) is very tricky. Sometimes it tips too much in the working hard direction and injury occurs. This can be an overuse injury or an acute episode that probably happens from fatigue because we’re stretching ourselves too thin. Of course, we try to…

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Skeleton load

Skeleton 101

Skeleton: FAQ What is skeleton? Skeleton is a winter sliding sport. Imagine a huge waterslide filled with ice, you slide down it headfirst on a sled (think an oversized baking tray) with some steel runners wearing just a helmet for protection. Athletes go one at a time, racing the clock to see who can get from top to bottom in the quickest time, hitting speeds of up to 140 kph with their chin centimetres from the ice. The winner is…

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Speak the language of health and fitness: Part II

Part II of this blog deals with nutrition and ‘other’! It’s a confusing landscape out there, this blog aims to clarify some of the words being thrown around on the regular at the moment! If you missed part I: Fitness language click here to catch up. Nutrition jargon Whey – a type of animal protein supplement Matcha – a finely ground powder of specially grown and processed green tea leaves. It is high in antioxidants and you’ll find it in…

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