https://www.facebook.com/103992155772270/

DW Performance, Berechurch Road, Colchester (2026)

What Strength work should I be doing? And how many sessions a week?
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It can be hard to fit in strength work into a running program when we work full time, have social lives and all we want to do is run!!

It seems there is no ideal time to do strength work!

It just has to be done, stick to it, the dreaded DOMS get less the more consistent you are stronger you become.

2 session per week you can improve (more is better)

1 session - build strength ,compound movements i.e squats, deadlift - lifting heavy with rep range of 3/5 reps 4/5 sets. Finishing off the session with some upper body and core!
2 - Control session, this session can incorporate single leg work, balance boards, working on proprioception. once a good base of strength is established you can start dynamic movements with weight & introduce plyometrics.

The stronger and more stable you are every stride the less likely you are to get injuries (stronger tendons, muscles) -
Remember when running upto 3x your body weight goes through your legs every stride even at slower paces!!
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#stregnth #runnersofinstagram #runninismytherapy #runcoach #runningmotivation #runnerslife #runningcommunity #massagetherapy #dw_performance

04/03/2023

https://www.instagram.com/p/CpXIbc1tHAV/?igshid=YmMyMTA2M2Y=

What Strength work should I be doing? And how many sessions a week? . . It can be hard to fit in strength work into a running program when we work full time, have social lives and all we want to do is run!! It seems there is no ideal time to do strength work! It just has to be done, stick to it, the dreaded DOMS get less the more consistent you are stronger you become. 2 session per week you can improve (more is better) 1 session - build strength ,compound movements i.e squats, deadlift - lifting heavy with rep range of 3/5 reps 4/5 sets. Finishing off the session with some upper body and core! 2 - Control session, this session can incorporate single leg work, balance boards, working on proprioception. once a good base of strength is established you can start dynamic movements with weight & introduce plyometrics. The stronger and more stable you are every stride the less likely you are to get injuries (stronger tendons, muscles) - Remember when running upto 3x your body weight goes through your legs every stride even at slower paces!! . . #stregnth #runnersofinstagram #runninismytherapy #runcoach #runningmotivation #runnerslife #runningcommunity #massagetherapy #dw_performance

23/01/2023

Sufferfest in a gym with no air con at 35 degrees 🥵 😅 Cross training only thing keeping me sane through injury .

13/12/2022

Had in for his first ever experience of dry cupping! Mixed with a sports massage, scapula release (sliding cups) and passive and active stretching with the cups on - We managed to increase mobility in the right shoulder, which he has been struggling with recently!

10/11/2022

Set up to start working with team!
Hopefully keeping them going through a busy schedule of games!!
mills.5492

08/10/2022

Set up for the day

tournment..

07/10/2022

A windy Morning on the track for me before an afternoon of delivering sports massage! 💆🏾‍♀️ 💆‍♂️

Whats your discipline?

Don't do sports?

Doesn't have to be sports related!

Do you Suffer from back pain, shoulder pains, bad posture, sports injuries , general tightness, anything else give me a message for some advice and tips, or to get booked in for a massage.

Book today and get £10 your first massage!

07/10/2022

A windy Morning on the track for me before an afternoon of delivering sports massage! 💆🏾‍♀️ 💆‍♂️

Whats your discipline?

Don't do sports?

Doesn't have to be sports related!

Do you Suffer from back pain, shoulder pains, bad posture, sports injuries , general tightness, anything else give me a message for some advice and tips, or to get booked in for a massage.

Book today and get £10 your first massage!