Author: davidlast15

The 5 most common workout excuses and how to overcome them

IN TODAY’S article I’ve jotted down the 5 most common excuses I come across over the last 10 years working on the gym floor and will give you many ways on how you can overcome these obstacles.

  • NO TIME

“I just haven’t got the time”

I hear this quite a lot and my answer to this is always the same-there is always time.We all have demanding days from work to family commitments and sure this can take up a large chunk of our day but I fully believe each and everyone of us can find at least 20 minutes 2 to 3 times a week to look after our health and fitness that bit more.

A lot of people when they think of working out possibly think they need at least a 1 hour window in their day to go to the gym and then to get a workout in.-Well you dont. If you are truly stuck for time all you need is 15-20 minutes to get a workout in.You dont need a gym,lots of equipment nor a full hour for an effective workout.Little wins and habits in the day all count too.Taking the stairs over the lift,cycling to work,doing a 15 minute home workout or even getting out for a 10 minute walk on your lunch break can all count here.

If its important to you then you will make it happen.If you do have a really busy week then my best advice is to plan and pencil in two or three 20 minute windows in your diary where you can get some training in. If you do find yourself stuck for time with limited space and workout equipment then go

TRY THESE 5 EXCELLENT 20 MINUTE FULL BODY WORKOUTS

  • NO ENERGY

“By the time I am finished work I am exhausted” 

Its pretty normal to feel tired after a busy few hours in the office.Hours of sitting down,looking at a screen and overall being in work mode can really take it out of us and for some of you the day isn’t half over yet with family duties on the horizon looking after the kids,the housework or even getting the dinners together.

A lot of the time the last thing some people want to do upon leaving the office then is go to a busy gym floor.I would always suggest a few things here to individuals like perhaps aiming to do something first thing in the morning instead or even on their lunch break (again this doesn’t have to be a whole 60 minute session) or even just biting the bullet and aiming to get something done as soon as you leave the office.A lot of the time its always the build up that is the worse part and once you do get over that initial hurdle and get moving into that warm up your already over the hardest part.

If you do feel already totally burnt out or stressed after a long day and you are planning on doing some exercise my advice here is to listen to the body and give the body what it needs.A walk,light job,some basic stretches, or even some yoga may be the better option over a high intensity interval workout.Below is a video of my top 5 stretches that you do try do on a daily basis if you do find yourself sitting down in the office for long periods of time

  • HATE THE GYM

“I just cant stand the gym”

It should never be a chore is what I always tell my clients.

Choose your training venue wisely in whatever avenue you do go down and make it something that you might actually take enjoyment out of.If you don’t like noisy crowded gyms then look elsewhere.Ireland is now full of personal training gyms, small gyms, clubs, studios, training academies and fit clubs.The options really now are endless and with the brighter evenings coming in getting outside into the open may even be the better choice for you.

Here are 5 ways to change up your fitness routine this summer

  • UNSURE ON WHAT TO DO

“I’ve no idea what I’m doing”

Walk into any busy gym floor and it wont take you long to see some  people lost when it comes to their workout. Dont worry-thats perfectly normal.

The right step for you is to get some advice and make the most of that time you do have to train.Any time I do put an article together here the goal is to try educate the reader as much as I can with regard to helping them with their training and lifestyle goals.

Perhaps you might need to seek help from a trainer or even look at attending a class so someone can guide you through the movements the right way.A sign of any good trainer is someone who is going to be patient guiding you through the appropriate steps for your training plan.My advice here is if you know you need a little extra help on technique, then go and source a trainer who knows how to help you. Find a coach who is particular about technique, has a good pedigree, and has a proven track record of getting results.

Here is a 60 minute basic workout that ticks all the right boxes

  • ALWAYS GET NOWHERE

“I have tried lots of things but always get nowhere”

“If you are not assessing then you are only guessing” is a quote I am always mentioning.There are a lot of reasons for getting nowhere in relation to your training goals — boredom, a lack of accountability, not knowing what to do, little to no progress, or purely just having little to no enjoyment with your new fitness regime.Find the right training path then asses and reassess your progress every 4-6 weeks.This is something I like to do with myself and my clients, and this could include a before and after photo, a bodyfat measurement or even a bench mark workout.I guarantee if you do look back on those six weeks you will have lots of wins in there which in turn will help you to ignite that fire again and get back on track to hit your goals.

I hope you’ve found this information useful and if you need any more advice you can pop me a message from the links below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

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Simple protein snacking ideas

The supplement industry as a whole can often be a minefield for EVERYONE including myself. The last ten years of working in the fitness industry I have seen fat-loss fads and different myths leading people down the wrong path; diets, quick fixes, magic pills and certain crazy supplements.

Let me start by mentioning these points.

  • I am not a nutritionist
  • I am not a dietitian
  • I am a personal trainer who works with lots of clients with extremely busy lifestyles and want to get the most out of their fitness with the aim of improving their health and lifestyle
  • I wont sell or ram supplement products down your throat as there is enough of them sort of characters out there within the fitness industry.I will give you plenty of smart and good information on simple protein snacking ideas and if you do want a 35% discount from Kinetica products then scroll down to bottom of article and receive that there

Today I am going to talk about the simple supplement Protein and in particular whey protein.If you want to look at the basics first and want to know WHAT IS PROTEIN,WHO NEEDS IT AND HOW MUCH DO I NEED .then go check out that article first.

My aim every day is to get at least 150g+ of protein.Each day I am generally on the go from 5am working with clients,running the business side of things or even staying on top of my writing duties with THE42 generally wrapping up each day around 9/10pm.With all these hours in the day tied up it can be hard to hit my goals in relation to my nutrition.Getting in the right amount of meals and hitting my macros can be a challenge at times and this is for me how a basic supplement like protein can come in very handy for me.

Here are some simple ideas how you can use whey protein

Breakfast smoothie

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Each morning I start my day with a kick-start smoothie to ensure I am getting some of my nutrients in early.This is quick and easy and simple if you are a on the go person like me first thing

Below is a really simple breakfast smoothie recipe which takes 5 minutes to make and ticks all the boxes with all the right macronutrients you need.

  • handful of courgette
  • handful of blueberries
  • handful of spinach
  • 1 tablespoon of nut butter
  • 1 and half cup of almond milk or water
  • 1 scoop of vanilla whey Kinetica protein power

Protein pancakes

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A great way to start the weekend!

Generally I like to treat myself with these after a long week and these are just what is needed to kickstart the Saturday ahead.These are delicious and simple to make.

You will need

2-3 eggs,1 whole banana,nut butter,handful blueberries,greek yogurt ,coconut oil and some kinetica whey protein (vanilla or chocolate flavour works best for me)

Cooking Instructions 

Crack 2-3 eggs into blender (Nutri bullet really is the king here)

Add 1 banana into blender along with eggs

Add 1-2 tea spoons of nut butter into blender (Went with meridian peanut butter,any nut butter works)

Add 1 scoop vanilla whey protein

Add coconut oil to pan,turn on low heat

Blend contents all together with bullet

Add contents into heated pan (Allow it to settle slowly and you should have a great little pancake

Once you mastered the flip allow other side to settle,2-3mins is all that is needed,pancakes themselves can burn quite fast.

Protein balls and protein bars

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I am always encouraging my clients to try make their own healthy snacks.

I generally make these every Sunday and these batchs can do me for a full week. In total, they only cost €7-10 to make. All the ingredients and the simple method for making them can be found in the links below.

http://www.the42.ie/paleo-bars-and-chocolate-protein-balls-recipe-2683356-Apr2017/

 

Let me finish this article by giving you a 35% discount code from the official Kinetica website using discount code “DAVL35” 

Go check out their site and see all the products they have on offer.Personally I use the whey protein a lot especially their bars and protein powder.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here

5 of the best ways to train-legs,pull,push,cardio,core

IF YOU’VE BEEN a regular reader of my column the last 2 years you will know how I tend to keep things simple with regards to your training.The goal of any article I publish is to try educate the reader with as much workout advice, healthy lifestyle tips, nutrition support, right down to mindset and recovery protocols.

Today,I am going to give you five very simple components to a well rounded workout plan.These 5 areas will give you the bones of a session plan and you can even stick with this structure and build on from there every session.

The biggest obstacle I generally see with a lot of people using the gym is not really having any structure in their workout and not really knowing what to do for a general all-round  workout.

-If you are an individual who wants to get in into the gym 2-4 times a week and wants to get the most out of that 45 minute session then this is a sample session that will help for you.

-If you are an individual who wants to train like a bodybuilder,has plenty of time on their hands to train and wants to do tones of isolation exercises,wanting to train small,medium and large muscles groups at all different types of angles then possibly this structure isn’t for you.

Any training program I work with alongside clients always starts with the basics and most of the time, we actually never need to step too far from these areas.Working in the fitness industry the last 10 years I have seen lots of fads come and thankfully go and how the majority of us actually need to be working around simple basic functional movements.Once we do them right and stay consistent the results achieved speak for themselves.

Below is a simple structure for the main chunk of your workout session.Before we start lets briefly cover your warm up.If you are a person who rocks upto the gym and jumps on the crosstrainer for 10 minutes or even does no warm up then you should watch this sample 10 minute warm up video or go scan my column looking for warm up ideas.Moving on from there lets look at the main emphasis of this article.

Today I want you to focus on this simple 5 part workout plan

  • Lower body
  • Upper body pull
  • Upper body push
  • Cardio/Power
  • Core
  • Rest

Ideally,this is how I would structure a session and pull exercises together for a circuit style plan.I would suggest you spend roughly 4 working sets on a plan like this and give yourself 20-25 minutes chipping through this session.

So,lets build this plan.

Time: 20-25 minutes

Sets: 4-5 x 5 minute work sets

In each set I would encourage you to try get through all the aspects of the plan in the order of above starting off with lower body.In this template I am giving you a advanced,intermediate and beginner level .Along with that I attach the movements linked to the exercise which will bring you straight to a technique demo video.

Set 1

Barbell back squat (Adv)—-Goblet squat (Inter)—-Air squat (Beg)

8 reps barbell/10 reps goblet/12 reps air squat

*1 minute for set then move on

Weighted chin/pull up (Adv)—-5 second negative chin up (Inter)—-Ring row(Beg)

3-5 reps/ 5 reps x 5 second negative/10-12 reps ring row

*1 minute for set then move on

Banded push up (Adv)—-push up (Inter)—-Elevated push up (Beg)

4-8 reps banded/6-10 reps normal push up or 10-12 reps elevated push up

*1 minute for set then move on

Kettlebell swing (Adv)—-Broad jump (Inter)—-Squat jump (Beg)

15 reps KB swing/8 reps broad jump/12 reps squat jump

*1 minute for set then move on

Weighted plank (Adv)—-Plank (Inter)—-Elevated Plank (Beg)

45 sec 10-20kg weighted plank/30-45 sec hold/30 second elevated hold

* remainder of plank time to rest +1 minute to rest then start at the top again making some adjustments to load/reps/level as you move on.Overall I would tend to do 4-5 sets.

This is a structure that is going to work full body and will really give you a good bang for your buck for the time that you have to train.Moving on from there into the next session on another day you can absolutley stick with the same structure and a quick example of these movements could be as follows

  • Trap bar deadlift
  • Dumbbell single arm row
  • Dumbbell chest press
  • Ball slam
  • Pall-of press

If you would like the correct rep or need advice with the right load % routine here or even another workout structure similar to this then just follow the links below and drop me a message or if you need any more advice or would like me to cover any certain topics in future articles then would love to hear from you.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here

 

 

 

 

 

 

Resistance band drills to improve your mobility,core and strength

This week I am going to focus on basic equipment for really effective exercises.I am a big believer that you don’t need the fanciest or most complex workout equipment to make significant progress. In today’s article I am going to focus on the resistance power band and mini loop band and show you many ways on how to put a few smart and effective exercises together.I have compiled a selection of videos that will give you everything from mobility,core to strength drills so you are well equipped to do lots of things with a simple set of bands.If you are an individual who is short on time,space or equipment or even likes to do a workout away from the busy gym floor then this article is for you.

Resistance bands are possibly my favorite piece of kit and something I use in nearly every training session when working with clients.The best thing about the bands is that they are relatively cheap, easy to pop into the gym bag and you can do so much with them; from mobility drills to challenging strength and core movements.

Type of bands and best place to purchase

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There are a couple of styles of resistance band.My favorites are the power bands and the mini loop bands.Both are perfect for doing lots of different styles of exercises.They come in varying degrees of tension (resistance)Nowadays most good training facilities should have bands on offer on the gym floor.If not and you do want to have a set to have handy for the kit bag then go find the bands are this store here at D8Fitness.They have a great selection and easy to purchase online too.

The best thing about bands is that they are so versatile and can come in handy for everyone.Everybody from the office worker to athletes (particularly golfers and field based players like GAA,rugby and soccer),casual gym goers to even people who are working on the road a lot and can’t commit to a steady gym visit routine.

Mobility/flexibility

I regularly highlight the importance of working on your mobility and flexibility. It’s an area that most people neglect as some people don’t see the importance of it or don’t know what to do.Power bands really can come in handy here for working on areas like rounded shoulders and tight hamstrings.If you are a person who sits a lot at the desk and notice you are quite stiff,immobile and tight all the tight upon starting a workout then then I really recommend you check these power band mobility video drills

Warm up 

In all our warms up the bands are featured particularly for the athletes I train on a weekly basis.Mini loop bands are super for glute activation drills and is something I suggest to all my teams and athletes to do especially before games and training sessions.Here is a glute activation video routine that pretty much 99% of all my clients do

Strength

Power bands are a great way of testing your strength and making a certain exercise that little bit more challenging.Here are 3 ways you can use 1 simple medium strength resistance band into your workout.

Core

Core work is so important and in general I would consider function and performance to be the priority, not aesthetics.Basic drills like planks, hollow holds, twists and side bends are well known for improving core strength.

However, let’s take a look at smart way on using the bands with this banded core workout below which will challenge you and really help you strengthen your core.

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.

You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here

 

 

 

My best advice for your GAA/Rugby/Soccer gym program

Throughout my career as a personal trainer I get to coach athletes and many teams.10 years ago I was the other side of the fence plying my trade as an athlete so its nice to see both sides of the coin.

At present I coach and train both GAA and rugby teams along with a handful of athletes on a 1-1 basis.Most players and teams that train under myself initially come in at first thinking they need a ‘sports-specific’ gym programme for their sport. My answer to this is always the same-While I would recommend specific training areas for certain sportspeople, you need to be assessed correctly first while being able to master the basics.

The first and most important point I want to hammer home first is 

  1. If you want to become a better GAA/Rugby/soccer player then you MUST train your sport first.-If its a game of skill you MUST put the work in on the training pitch.
  2. The basis of hitting the gym is to bulletproof your body so you reduce injuries, improve movement and performance and to give you more confidence on the pitch.

All the gym sessions in the world may not make you a better player in your sport without training it.However,over the last numbers of years we really have seen a huge shift on what goes on behind the scenes such as gym sessions,recovery right even down to how to improve your mental/mindset fitness-these are all the extra small percentages that do really count.

Today I want to cover some recommendations to incorporate and take into consideration for your GAA/Rugby/Soccer gym training program

1.Mobility work/assessment

The best first step before any program is to get an assessment done and figure out which areas need the most attention.Most athletes I work with initially have never really done any specific assessment. If you don’t have access to a half decent coach who is going to assess you then go watch this video and check out a basic mobility test.These are the most common areas that are generally weak: a loss of range and extremely tight shoulders, ankles, hamstrings and hip flexors along with weak and inactive glutes.

When?

Ideally you should spend some time in the gym particularly around your warm ups working on tight areas and to mobilise the primary joints to function better as a human body, let alone in a given sport.

How often?

I suggest a 10-20 minute flow daily is something to do.Ideally it is something I would suggest putting into my warm up or cool down or even just pick a 15 minute slot in your day where you can get down doing some floor work

What should it look like?

Below is a team going through an 8 minute warm up flow that generally works on some mobility work mostly and lots of glute activation work.You can find a lot of those movements here in our warm up video.thumbnail_FullSizeRender (4)

This article covers a lot of the areas you really need to know about improving your mobility and flexibility

2.The training itself

Strength,speed,power and agility are some of the areas that will fall into this bracket.The timing of your season is going to be quite important for when you train a particular goal.Along with that the typical layout of your week should match and work around the main event-your gameday!

Lets talk strength

If you are looking to get stronger for your sport then you need to be working with exercises that will give you the biggest bang for your buck.

When?

Generally speaking, you should be working on a strength program during the off-season. Ideally I would work off a 20-40 minute strength session after a 10-15 minute structured warm up.

How often?

Work off a 4-8 week off season plan while testing and retesting where you are at.

What should it look like?

Big compound exercises like squats, deadlifts, overhead pressing, and pulling are something you really should have locked down.

Below are just some of the benchmarks and drills I would aim to work towards:

  • 10 full chin up
  • 20 full push up
  • 1.5 BW squat 1rm
  • 2 BW deadlift 1rm
  • 2 minute front plank hold
  • 1.2-1.4 BW bench press 1rm
  • Ability to perform a pistol squat
  • Good focus on posterior chain work. Drills like glute ham raises (GHRs) along with other exercises like Romanian deadlifts (RDLs), bridges and x-band walks are all areas I would suggest to have locked down in your program

Here is a few players from a Rugby team I train working on some GHRs. Posterior chain work is vital for any athlete and the exercise they are doing below is something I suggest for you to program in.If you want to know how the correct way of doing this exercise then go watch this GHR video tutorial

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Lets talk speed,power and agility

Another hugely important area that really are key attributes to a well rounded athlete.A lot of the time we need to train for these specific areas.Rugby and Gaelic all involve a lot of acceleration and deceleration, but many gym programs don’t reflect the two patterns. Strength work is important for your program, but speed,power and agility work needs to be dialed in at a certain point of your season too.

When?

Ideally you need to prioritise a time in the week when you are at your freshest particularly when working on developing power and speed.It could be done after a strength cycle in the off season and it’s always good to be working on it throughout the season too. As for agility drills I feel this is something you can easily tie into a session any time of the year.Pre season or even during the season is all good.Specific sports based drills are good ideas here so even bringing in a ball for some movement specific game based drills would be ideal.

How often?

Most games will fall on your weekend so perhaps the middle of the week is OK for a speed and power session.As for agility work once its really nothing too taxing I am confident saying it could be really programmed any time.

What should it look like?

Here are 5 ways to increase your power for the field based athlete

As for some agility work here is a client of mine who is a rugby player I train working  on some ladder work with a rugby ball in hand as we practice some footwork,reaction and change of direction work

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3.Putting the plan together

Its all well and good knowing some of the information now but when and where do you dial in certain areas?I came across this template that really is quite simple and easy to understand.This can be something to work off if you haven’t a clue where to start.

Looking to build muscle – 3-4 sets of 8-12 reps

Develop Strength – 3-5 sets of 3-5 reps

Develop Power – 3-4 sets of 1-3 reps focusing on speed of the bar

If your pre-season gym training is say, 12 weeks long, you can look at planning it like this:

  • 4 Weeks of Hypertrophy (8-12 reps)
  • 4 Weeks of Strength (3-5 reps)
  • 4 Weeks of Power (1-3 reps) while still maintaining strength work

Add in conditioning work where you feel you’re lagging behind to make sure you don’t feel like a sack of spuds come the first training session back.

4.Final say

  • Have a big emphasis on improving your mobility first-If you start loading weight on top of a dysfunctional movement patterns then you’re asking for trouble.
  • The gym alone cannot make you a better player, however, it can help you build on certain elements that carry over to your sport once done effectively.
  • Your recovery is just as important.Adequate fuel,rest and recovery is just as important as a good heavy strength cycle-if not.perhaps more important!
  • Its never one size fits all.Its extremely time consuming to look after a team the right way.Different players do need certain tweaks and changes.If you unsure what you need my best advice is to source a trainer who knows what you need.

David Last is a personal trainer based in Dublin. For more information, you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

5 tips to help you stay consistent with your 2018 goals

January is done and dusted and right around now is when we see many people start to see their New Year goals and aspirations become a little more challenged and perhaps even drift away.

A lot of these goals really are health and fitness related and having worked in commercial gyms for years I have seen this trend repeat itself time and time again.

Suddenly the busy January gym floor goes back to normality,the parks that were full of joggers gets a little more quieter and the fitness classes seem to have gone back to normal mode-There are a lot of reasons for this — boredom, a lack of accountability, not knowing what to do, or purely just having little to no enjoyment with your new regime.

Keeping it going with your new years resolutions is something we can all struggle with so don’t feel let down with yourself if you are going through a little dip in form with your new goals at this time of the year.

So this week I’m going to give you some tips,advice and assistance with mapping out your plan which can only help you stay strong sticking to your goal for 2018

Plan and pencil it in

Put your goals into your diary the same way you schedule your work commitments.I usually sit down every Sunday evening and pencil in everything I want to get through for the week ahead. I am a big believer in writing down your goals for the week or even day ahead and I like to use daily reminders to keep me on track in getting after those targets.

I have talked about using a journal and logging your daily progress or even having a visualisation board to put all your goals on show for the year as another useful way of helping you out.

Log your weekly goals and every day write down what went right and what could have gone better. Remember the goal here should be to get 1% better each day, you don’t need to be perfect every single day.

Make yourself accountable 

At least once or twice per week pencil in a time where you will do a certain activity with someone else that is in and around the goals that you are chasing.If its health or fitness related partner up with a friend and train together,sign up to a fitness class or even go work with a personal trainer for a while.Having someone there to show up to is going to help you continue to show up especially when you are going through those testing days.

A small win every day

Forget the bigger picture and the “end result”.I always like to say and work off the mantra that “success is a journey,not a destination.The doing is often more important than the outcome” I am a big fan of small wins,habits and achievements.All these small wins over time can lead to big changes in the long run.Remember its not 100% better you should be chasing all the time.1 is greater than 0 and this is something you should remember when taking on the day-1% better each day,every day.It could be something as simple and easy as taking the stairs over the lift,getting outside for a walk and fresh air on your lunch or even aiming to make sure that you start your day with a healthy breakfast.

Weigh it up

We all go through testing times.As of right now we might be struggling to stick with our new years resolution-thats perfectly normal.We might not be moving as well as we were compared to the first week of January-thats normal too.My best advice here is to measure how far you have come on and look back to where and when you first started.Compare to where you are now compared to that first day. Reassessing your progress every 4-6 weeks is something I like to do with myself and my clients.This could be something simple as a before and after photo,a bodyfat measurement or even a bench mark workout.I guarantee if you do look back on those 6 weeks you will have lots of wins in there which in turn will help you to ignite that fire again and get back on the goal.

Reward yourself

If you are going to work hard on those new goals working hard and making sacrifices then eventually rewarding yourself every now and then along the way.Smashing a new goal,hitting a milestone or simply achieving something new what you thought was impossible all deserves a moment for you to reward yourself with.If its fitness related this could be anything from new training gear,a break away to heck even a night out on the town at the end of the week.If you have worked for it,earned it,made it happen,then you deserve to treat yourself to something you want.

David Last is a personal trainer based in Dublin. For more information, you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

 

5 training tips that will compliment your running

January is a time of the year where many of you start to get going again; eyeing up New Year’s resolutions and goals.For a lot of us these goals tend to be focused around health, wellness and fitness.The last few weeks its really very noticeable the large amounts of people who have taken up running into their new years training regime.I am a big fan of seeing people bring their fitness outside away from the gym floor and running is certainly a good option to look at.

Running will build and strengthen your aerobic base,burn plenty of calories and just a good way to get outside getting clearing the head and getting some fresh air.A lot of us in January use running as a step in helping us loose some weight while others use it as eyeing up certain events for the year ahead like the Dublin marathon.

If you are someone who is running at least twice per week then perhaps take into consideration these few tips that will help compliment your running and your health and fitness goals even more for 2018.My best advice is yes keep the running up however bring in a few little tweaks and changes that I mention below.

Assess your mobility then go work on those tight areas

Over the last number of years I have worked with plenty of runners.At times I have noticed people who do large amounts of running can pick up silly niggles and injuries along the way.Sadly,in any training plan you can pick up silly knocks and niggles but you really shouldn’t be picking up anything too serious once you do look after your body the right way.People who run a lot really need to assess their mobility and then go work on areas that are tight and inactive.Mobility work isn’t generally seen as cool and a lot of the time you won’t see the fitness industry focus on this.The most common areas I see are below.In a previous article I gave you my top 5 basic mobility drills you should be doing

Do plenty of activation work

Very similar to mobility work.A lot of people who run should really be doing lots of glute work in and around their running session.We spend so much time in the seated position which in turn forces out glutes to become a lot weaker and inactive.My best advice is to bring in this 10 minute glute activation drill below before your running session.I buy my mini bands in D8 fitness and the mini loop bands are whats work best for the drills below.

Do plenty of core work

Very similar to glutes a lot of people are quite weak when it comes to their core strength.One of the main reasons people are suffering from low back pain today is due to inactive glutes paired up with a weak core which in turns forces your back to do a lot more of the work required resulting in a few issues down the line.My top tip here is to have at least 1 core routine paired in with your running plan.This doesn’t have to be a 10 minute routine of 100s of sit ups.I would advise something a little smarter like a 10 minute routine consisting of planks,holds,and variations of twists and rotations.

Do some strength work

Strength training is something I encourage almost everybody to have in their gym programme. No matter what age, level or gender having some sort of emphasis on strength work is only positive for you. If you do find yourself running at least twice per week then I would recommend doing at least one strength sessions per week.Drills like barbell squats,goblet squats,single leg drills like lunges and step ups or hip hinges drills like deadlifts are all great exercises that will keep your body strong during those runs.

Bring in some variety into your running

Keep changing it up.If you are someone who is running at least 3 times per week and perhaps training for an event in 2018 then change up the stimulus of your run.My best advise is don’t just stick to the same track,time,distance and intensity.Keep it varied and bring in sessions where you are doing some long slow distance but then the next session increase the intensity by cutting the distance and increasing your speed or totally changing it up by bringing in some interval running like hill sprints or timed 1ks

I would like to finish my first article for 2018 in wishing you a healthy and fit 2018 ahead and I am looking forward to helping you along the way with lots of tips and advice here in my column.

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below. You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.