Fitness Archives

My Experience Of RED-S

22/02/2021

This blog was originally published on kimberleymurray.com on 14th October 2018. I am sharing it here because I think it is a story worth reading. This blog was inspired by a rather delicious pistachio whirl pastry that I had one Wednesday from The Bertinent Bakery. I enjoyed my pastry in the middle of the main shopping centre in Bath accompanied by the rather more traditional post-workout snack; a protein shake. As I sat there, in full, full kit wanker mode…

5 Things You Should Do To Recover After A Run

26/10/2020

Kim Murray

Fitness, Nutrition, Sport

5 things you should do to recover after a run “We can only benefit from the sessions we recover from” Shona Halson If you’re wondering how to recover after a run, then you’re in the right place. Recovery is one of the most fundamental principles of training. A lot of people spend a lot of time worrying about what type of training is best, how much to do and when to do it, yet no time thinking about how to…

How To Get Faster By Running Slower

23/08/2020

Kim Murray

Fitness, Sport

How To Get Faster By Running Slower Want to know how to get faster by running slower? Part 2 of the ‘Physiology of Endurance Training’ blog series covers the different types of running training you should be doing and why. If you’ve not read part 1; ‘The Core Components of Endurance Training’, I’d suggest heading there now and coming back here later. Now we know what factors constitute successful endurance performance (if you don’t, head to the previous blog by…

The Core Components Of Successful Endurance Performance

04/08/2020

Kim Murray

Fitness, Sport

The Core Components Of Successful Endurance Performance In order to produce a successful endurance performance, you must first establish an effective training plan. In this blog I am going to discuss the basic physiology that underpins endurance exercise and the factors that contribute to successful endurance performance. Having this understanding is an important first step in executing a successful performance; whether it be run, bike, ski, row or swim. But first, back to school… When we undertake endurance exercise the predominant…

How To: Progress Your Strength Workouts

27/07/2020

Kim Murray

Fitness, Sport

How To: Progress Your Strength Workouts There are three important principles of training that I consider when planning strength workouts. Is it getting harder over time? This is the principle of progressive overload. Will it move the person towards their goal? This is specificity. Am I allowing adequate recovery for adaptation to take place? This is the principle of recovery; and it’s a balancing act as giving too much leads to reversibility (when you lose your gains). In this blog…

How To: Balance Running Training With Strength Training

09/07/2020

Kim Murray

Fitness, Sport

How To: Balance Running Training With Strength Training Concurrent training is when you manage strength training alongside running training. It is an effective way to bolster endurance performance but getting the balance right between the two needs some consideration. In this blog I will discuss the general consensus for how to programme concurrent training for runners, including why it is beneficial and some common concerns. First of all, it is important to consider what determinants constitute endurance running performance. These…

How To: Get The Most Out Of A Virtual Class Or Membership

01/07/2020

Kim Murray

Fitness

How To: Get The Most Out Of A Virtual Class Or Membership How many of you have started attended a ‘virtual class’ over lockdown? Having jumped on this trend too, I have to admit I love the accessibility and ease of the virtual environment. There is no travel time, I can work with people who live all over the world and, despite it being virtual, it still provides a sense of connection and community. And I say this as a…

How To Maximise Your Strength Training: 11 Tips for Runners

25/06/2020

Kim Murray

Fitness, Sport

How To Maximise Your Strength Training: 11 Tips for Runners So you’ve decided you want to focus some time and energy into getting stronger. But where should you start with strength training? The internet is a confusing place; and when confronted by an abundance of information we often procrastinate because there’s too much choice and we don’t want to get it wrong. Here are 11 Tips to Maximise your Strength Training: 1. Include single-leg strength work Running is basically single-leg…

Strength Exercises For Runners

10/06/2020

Kim Murray

Fitness, Sport

What Are The Best Strength Exercises For Runners? Before we get started on the best strength exercises for runners; a reminder… Why Is Strength Training Important For Runners? This is an excerpt from a blog I wrote titled ‘Strength training and how it can help your running’. Running is a sport that requires training because it places high loads on the tissues. Strength training can boost the load bearing capacity of the tissues, increasing the amount of force the tissue…

How To And Why You Should Perform A Running Warm Up

03/06/2020

Kim Murray

Fitness, Sport

How To And Why You Should Perform A Running Warm Up Before I talk to you about running warm ups I want to tell you a quick story. James (my boyfriend) beat me in a hill sprint a few weekends ago. Every Saturday we do hill sprints together. It’s fun, we get competitive and it’s a hard session. I usually win (because I’m a sprinter) which is added fun for me – I am super competitive. However, last weekend he…

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