Group Fell Running Session – Barrel Inn Pub, Bretton

Group Fell Running Session – Barrel Inn Pub, Bretton

Group Fell Running Session

Group Fell Running Session

6-7 mile run from the Barrel Inn pub. Meet in the car park opposite the pub. Off road shoes advisable to wear. Looking forward to seeing you there.

Barrel Inn, Bretton, Hope Valley, S32 5QD

 

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Personal Training Taster Session Group

Personal Training Taster Session Group

Speed, agility & quickness drills

10 places are available for my personal training taster session group. This taster session is ideal for people who are interested in personal training and wondering what’s involved. Please contact me for further details and to reserve your place.

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Group Fell Running session

Group fell running session

Taylored Running Group

5-6 miles from Hathersage, meet outside St Michael’s Primary school for 9am. Off road shoes advisable

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HIIT bodyweight exercise circuit

High intensity interval training bodyweight circuit demonstrated by personal trainer Adam Taylor

So you may or may not have heard about HIIT training? To recap what HIIT training is and what the benefits are.

What is HIIT?

High intensity interval training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high intensity (or max intensity) exercise followed by a brief low intensity activity, repeatedly, until too exhausted to continue.

What are the benefits?

Improved cardiovascular fitness and reductions in fat mass of the whole body.

Here’s a version of a HIIT workout called Tabata that you can complete in 12 mins 30 secs. To see any long term gains you’ll need to commit to a 2 to 3 times weekly programme to reap the benefits.

High intensity interval training bodyweight circuit demonstrated by personal trainer Adam Taylor

High intensity interval training bodyweight circuit demonstrated by personal trainer Adam Taylor

https://youtu.be/GQ46rLhqLaY

 

Warm up – 2-3 min walk/jog then perform 10 bodyweight squats and 10 jumping jacks.

Perform 20 seconds of ultra intense exercise followed by 10 seconds of walking. Work through the exercise list below in this order and repeat 5 times or until exhaustion.

  1. Jump burpees
  2. Press ups or kneeling press ups
  3. Jumping jacks
  4. Russian twists
  5. Lying leg raises

Cool down by walking for 1-2 mins and then static stretches.

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Meadowhead Group – 5k & core workout

5k and core workout

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Meadowhead Group – Steady run 5 miler

Steady run 5 miler

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Meadowhead Group – Hills

Hills

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Meadowhead Group – Intervals

Intervals

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Late May Bank Holiday (No sessions today)

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Meadowhead Group – 10k

10k

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Plyometric workout for runners as demonstrated by personal trainer Adam Taylor

Personal trainer Adam Taylor uses plyometrics to improve running performance. Plyometrics are exercises that aim to develop strength and speed by conditioning the neuromuscular and elastic characteristics of the muscle. Plyometrics, also know as “jump training’ or ‘plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing (speed & strength = power).

The main objective of plyometric training for runners is to produce greater power by training the muscles to contract more quickly and forcefully from an actively pre-stretched position.

https://en.wikipedia.org/wiki/Plyometrics

It’s important that you warm up prior to doing plyometrics and then stretch afterwards. Please read below how to perform these exercises with my sample workout for you to try. As you can see in my video I’m using mini hurdles, if you don’t have any mini hurdles you could use cones, sticks or tyres. Please click on the video above to watch.

Forward hops:

Coaching points:

  • Stand facing the hurdle with both feet together and jump over the hurdles in quick succession landing softly on the balls of your feet.
  • Stand facing the hurdle balancing on one foot and jump over the hurdles in quick succession landing softly on the ball of your foot.
  • Use your arms to help propel your motion upwards and forwards.

Forward hops sample workout: Each set consists of jumping over the six hurdles three times round. After each set rest for 60 seconds then repeat and move onto the next exercise.

 (3 sets with 60 second recovery)

  1. Forward hops (both feet) x 3 reps
  2. Forward hops (left foot) x 3 reps
  3. Forward hops (right foot) x 3 reps

 

https://youtu.be/iDozr-cydZY

Multi-directional hops: these will also improve your ankle strength and balance

 Coaching points:

  • Stand facing the hurdle with both feet together and jump over the hurdles in clockwise direction landing softly on the balls of your feet.
  • Use your arms to help propel your motion upwards and forwards, sidewards & backwards.

Multi-directional hops example workout: Each set consists of jumping over the six hurdles three times round. After each set rest for 60 seconds then repeat and move onto the next exercise.

(3 sets with 60 seconds recovery)

  1. Multi-directional hops (both feet) x 3 reps
  2. Multi-directional hops (left foot) x 3 reps
  3. Multi-directional hops (right foot) x 3 reps

 

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Posted in Personal Training Sheffield, Running coaching

Meadowhead Group – Round Sheffield Run stages 5 & 6

Round Sheffield Run stages 5 & 6

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Meadowhead Group – Hills

Hills

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Meadowhead Group – Intervals

Intervals

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Kettlebell workout for runners as demonstrated by personal trainer Adam Taylor

If you’re serious about running and getting better then strength training should form part of your training programme. A personal trainer can help you reach your race potential and reduce the chance of injury by selecting the most appropriate exercises to include in your training programme.

So why do we need to include strength training within our running training programme? Before I get started and explain the benefits of strength training for runners, let me just say… If done correctly it will not have the same effect as if you were training like a bodybuilder. The sheer volume of training that a runner would experience in their training programme is far less than that of a bodybuilder so an increase in muscle mass is unlikely.

Okay so the benefits: –

Reduced injuries

Simply the stronger your body is the more resilient it will be. Running is a highly repetitive movement and the constant pounding of roads will take its toll at some point in your running career.

Strength training will clearly target the muscles being used but will also target the connective tissues surrounding the muscles and joints. By strengthening these tissues you’ll have a better chance of staying injury free and being able to enjoy your running for longer.

Improved running economy and performance

Resistance training, including training to develop strength and power has been shown to improve running economy in many studies over the years. Strength training can increase your maximum force at which your foot pushes you off the ground. This means that you’ll use a lower percentage of your maximum force with every step; therefore you’ll be able to run faster for a longer duration.

Here’s an example of a basic kettlebell workout that you can complete in around 20 mins. Remember just like running its about commitment. To see any long term gains you’ll need to commit to a 2 to 3 times weekly programme to reap the benefits.

Warm up – 2-3 min jog

  1. Squat and two-handed shoulder press 3 x 8
  2. Front lunge 3 x 8 each leg
  3. Renegade rows 3 x 10
  4. Sumo squats 3 x 8
  5. Reverse lunges 3 x 8 each leg

Aim to increase the resistance each week as you become stronger.

 

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Meadowhead Group – Team Relays

Team Relays

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Easter Monday (No sessions)

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Meadowhead Group – Hill reps

Hil reps

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Meadowhead Group – 5k time trial

5k time trial

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Meadowhead Group – Pyramid sprints

Pyramid sprints

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Meadowhead Group – 10k

10k

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Meadowhead Group – Hilly run 5-6 miles

Hilly run 5-6 miles

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I’m just injury prone. Fact or fiction?

By James Cameron BASRaT and Jenny Manners MCSP MSc

I’m just injury prone” – A single phrase that is transferable and echoed all the way from elite sport to Sunday afternoon bike rides. It is the assumption that certain, unlucky people have a natural pre-disposition to injure easily and should therefore be accepted as a fact of life whilst enviously looking at those that train 7 days a week with no problem. No aches, no pain, no stiffness, no nothing! But is it true?

No! Fortunately for those of us who pull a muscle every time we jog, we aren’t struck by a life-long curse of injury prone-ness. Instead our injuries, unless traumatic, are biomechanical issues. Simply put this means that at some point during the movement your are performing, as part of that sport or activity, there is an issue with timing, balance, feedback, control (more about this later) or flexibility in either the joints or the muscles. The key to reducing or completely eliminating your ‘injury prone-ness’ is to identify where the biomechanical or movement can be improved, through a more structured screening procedure and then stick to the exercises you are given!

Easy eh? Biomechanical or movement screening, posture and running analysis are increasingly popular and are quite rightly, used more an more when someone presents with a niggle that wont go away. However, it’s important that you seek the advice of a professional who will screen you in the context of your sport or recreational activity as opposed to the more traditional more specific joint or soft tissue assessment. Video as a screening tool can be very effective and we use App’s that can slow you down and pause you mid flow – so to speak! It’s also useful for you to see yourself because it often makes sense of what you are physically feeling.

Read the full article here

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Meadowhead Group – 5 miler

5 miler

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Beginners 0-5k group – Endcliffe Parkrun

Beginners 0-5k group Endcliffe Parkrun

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Meadowhead Group – Pyramid reps

Pyramid reps

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Meadowhead Group – Steady 10km

Steady 10km

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Beginners 0-5k group

Beginners 0-5k group

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Dore group – Reps

Reps

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Meadowhead Group – Hilly run

Hilly run

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Beginners 0-5k group

Beginners 0-5k group

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Dore Group – Hill sprints

Hill sprints

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Meadowhead Group – Reps

Reps

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Beginners 0-5k group

Beginners 0-5k group

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Dore Group – Steady 10km

Steady 10km

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Meadowhead Group – Pyramid reps

Pyramid reps

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Beginners 0-5k group

Beginners 0-5k group

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Dore Group – Sprints

Sprints

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Meadowhead Group – Hill sprints

Hill sprints

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Beginners 0-5k group

Beginners 0-5k group

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Dore Group – Trail run

Trail run

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Meadowhead Group – Steady 10km

Steady 10km

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Dore Group – Reps

Reps

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No sessions

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Dore Group – Steady 10km

Steady 10km

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Meadowhead Group – Reps

Reps (1min fast x 10)

 

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No sessions

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No sessions

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No sessions

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No sessions

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No sessions

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Dore Group – Christmas lights run – Meet at 7:30pm

Christmas lights run

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Meadowhead Group – Christmas lights run

Christmas lights run

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Christmas do

Meet for drinks at Summer House at Dore & Totley station
 for 7:15pm

Table booked for 7:45pm at Rajdhani in Dore & Totley station

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Meadowhead Group – Team relay sprints

Team relay sprints

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No Session

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Meadowhead Group – Hill circuits

Hill circuits

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Dore Group – Hill sprints

Hill sprints

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Meadowhead Group -Sprints

Sprints

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Dore Group – Fartlek

Fartlek

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Meadowhead Group – Fartlek

Fartlek

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Dore Group – Sprints

Sprints

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Meadowhead Group – Pyramid sprints

Pyramid sprints

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Dore Group – 400m sprints

400m sprints

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Meadowhead Group – Hill Reps

Hill Reps

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No Running Group – 1/2 term

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No Running Group – 1/2 Term

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Dore Group – Steady Pack run

Steady Pack run

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Meadowhead Group – Steady pack run

Steady pack run

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Dore Group – Hill Reps

Hill Reps

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Meadowhead Group – Hill circuits

Hill circuits

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Dore Group – Pyramid reps

Pyramid reps

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Meadowhead Group – Intervals 60/90 x 10

Intervals 60/90 x 10

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Dore Group – (Steady 10km pack run)

Dore Group – (Steady 10km pack run)

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NO SESSION

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Dore Group – (Fartlek)

Dore Group – (Fartlek)

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Meadowhead Group – (Cross country run)???

Meadowhead Group – (Cross country run)???

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Group Fell Run 4 – (Norfolk Arms Pub – 10:30am)

Group Fell Run 4 – (Norfolk Arms Pub – 10:30am)

Meet for 10:30am in the Norfolk Arms pub car park for a off road run lasting just over 1 hour. Plenty of stops for regrouping and to admire the views.

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Dore Group – (Intervals)

Dore Group – (Intervals)

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Meadowhead Group (Hills)

Meadowhead Group (Hills)

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Dore Group – (Hilly run)

Dore Group – (Hilly run)

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Meadowhead Group (Intervals)

Meadowhead Group (Intervals)

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Dore Group – 5km Time Trial (Road)

5km Time Trial (Road)

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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BANK HOLIDAY – NO SESSIONS

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Dore Group – Fartlek hills (Road)

Fartlek hills (Road)

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead Group – Hill reps

Hill reps

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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Dore Group – Intervals (road)

Intervals (road)

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead Group – 0.5km reps

0.5km reps

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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NO SESSIONS

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NO SESSIONS

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Dore Group – Eccy Woods Run

Eccy Woods Run

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead Group – Intervals

Intervals

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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Dore – 5km Time Trial (Road)

5km Time Trial (Road)

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead – 5km Time Trial

5km Time Trial

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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Weston Park – 5km time trial

5km time trial

Weston Park running group meet at Weston Parks museum entrance for 5:45pm

Weston Park running group meet at Weston Parks museum entrance for 5:45pm

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Dore – 10km Hilly Road Run

10km Hilly Road Run

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead – 10km off road run

10km off road run

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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Weston Park – Hills/ Steps

Hills/ Steps

Weston Park running group meet at Weston Parks museum entrance for 5:45pm

Weston Park running group meet at Weston Parks museum entrance for 5:45pm

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Dore – Fell run (Blackamoor & Totley Moor)

Fell run (Blackamoor & Totley Moor)

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

Dore running group meet on Wednesdays outside Hallamshire Osteopathy Dore at 7pm

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Meadowhead – 5km Cross Country Race

5km Cross Country Race

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

Meadowhead running group meet on Mondays outside Meadowhead Physiotherapy at 7pm

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Upcoming events calendar

About Adam Taylor

Sheffield running groups

Get in touch

Group’s Latest Runs

Upcoming Events

  1. Personal Training Taster Session Group

    October 28 @ 9:00 am - 10:00 am
  2. Group Fell Running Session – Barrel Inn Pub, Bretton

    November 18 @ 9:00 am - 10:00 am

About me

I'm Adam Taylor - an expert in personal training, running coaching, weight loss and nutritional advice.

I'm based in Sheffield and am passionate about helping people reach their fitness goals - everything from weight loss and general fitness to marathon and fell running.

My open running group is for beginners and intermediate runners - those who are just getting started with running or those who would like to improve.

My personal training services work with people on an individual basis and provide a fully tailored fitness plan working towards a goal.

If you're unsure about what might be right for you or if you'd just like some friendly advice, give me a call on 07837 544 845 or get in touch through my contact page