Publications

Following on from Nina's work as running coach and athlete she has written a series of running-based articles for UltraFit magazine (Issues 1- 8). These covered a variety of topics for both the experienced and novice runner.

This article explains periodisation which is now widely acknowledged to be the backbone of training methodology and is the name given to the planning process by which the athletic year is divided into training blocks. Using this specific structure can greatly enhance the probability of fulfilling individual potential.

In order to become a better runner it is necessary to become a better and more complete athlete. Aerobic and strength conditioning are vital factors to consider when beginning any training regime. Together they form a foundation from which to progress. The importance of these background basics cannot be stressed enough and are covered in this issue.

This section covers a step by step guide to the power clean, squat and single leg squat. It explains why strength training can not only substantially help to improve performance but also play a major role in the prevention of injury.

This article explains how the addition of speedwork into training not only adds variety but more importantly forces the body to produce the physiological adaptations needed to enhance performance. It gives various examples of sessions and explains how to adapt these in order to progress the training.

This issue explains the benefits of racing. It includes experimenting with tactics, sharpening up in preparation for a more important race, monitoring progression and the use of racing as a direct means to find out whether the training undertaken has been effective. It also looks at racing for the beginner and not only offers advice to avoid common mistakes but also covers tapering, nutrition together with pre-race plans and post race treatment.

When a runner becomes injured it can be both frustrating and unpredictable. Any training will exert a variety of different stresses and strains on the body which may in turn highlight and then aggravate any underlying weakness. If an athlete can improve strength and stability the better equipped their body will then be to cope with the stressful demands of training. This article covers a selection of strengthening exercises and incorporates proprioception, eccentric training, and strengthening of the calf, hamstring and gluteus medius. It explains why runners should not wait until they become injured before undertaking this type of training but should instead incorporate it into all running schedules as a preventative measure.

This issue examines how nutrition can help to enhance performance. There seems little point in putting maximum effort into training if a lack of effort with diet results in the limit of potential. This covers a number of topics which include hydration, supplements, creatine, caffeine and weight loss.

The onset of cooler Winter weather coupled with darker mornings can test the resolve of even the keenest of athletes and make it difficult for some to maintain motivation for training -so what can be done to help make this transition? This article explains that for many, Winter training may serve a dual purpose. It can not only act as a welcome recovery period at the end of a series of track or road races, but also as a strength and aerobic conditioning phase which will lay the foundation from which to progress towards the next specific goal.