Kilcunda Trail Run

Kilcunda Running Event

The start of the year for our running was held down by the coast located in Kilcunda located just past Philip Island. We decided to tackle the half marathon distance as it was a nice course with not too many hills to climb and an overall low elevation grading.

It turned out to be a great call as it will certainly be an event Claudefit personal training will have marked for next year.

We try to participate in only a hand full of event as we mostly just enjoy running the local trails or an urban run close to home. The priority for us is for Health, Fitness and overall Conditioning that consistent running delivers, so when we do participate in an event it’s generally a fun time to push the limits and find out how all the base runs have served us.

It’s a varied running course on single track, gravel, grass, bitumen and even has a nasty component of running on the sand while the spectacular views along the beach front make you forget that you were running a half marathon trail event. Well almost!

We had been running over the whole summer so we didn’t think that it would cause too many problems. The run was on the second of February so by then we had all worked off the Christmas pudge and were keen to take on an event. Over the last few months we mainly focused on our own individual runs during the week and got together as a group on the Sunday. Once again we ran either around the many track offering of Plenty Gorge (Mill Park) or for a change ran the historic rail trail located in Tallarook.

The Running 

The training over the last couple of months for myself consisted of 3 x 10klm runs, a 5klm recovery run on Saturdays with the Sunday run been anywhere between 15klm to 25 Klm’s on the trial. On the rare occasion we hit a 30klm trail for additional conditioning. This usually added up anywhere from a 50klm per week to 70klm per week loading on the legs.

Runs were mainly performed at a continuous comfortable pace that didn’t break me at the end or made me feel that I had not pushed enough. The Friday 10 klm was often slow and kept it at a point here we could easily talk at a perceived exertion of 7 out of 10. The whole idea about our runs was to keep the klms ticking over without overtraining or not getting enough conditioning. The Sunday run was kept for a bit of speed work along certain section of the trails that often included some challenging hill work. Depending on the run I could make the course hilly, flat or plain nasty. Once again it had to be stimulating without getting overtrained or injured.

Leave your best for the event.

The reason for the tight managing of runs was due to the complimentary resistance training that we all did during the week. As part of our running workouts my running buddies are also clients of Claudefit and all work out with weights in both strengthening and conditioning their bodies for the constant pounding the body takes during any type of running.

It’s unfortunate that I see many people who just focus on running and carry their injuries as something they simply have to put up with. This is not true. With an effective program you can do both and even improve on your running if you’ve made your body resilient enough to push harder.

The weight Lifting program

The whole point of the resistance workouts was to ensure that the whole body was strengthened with a slight emphasis on running. I’ve outlined the main movements below that are the groundwork supporting my running client base.

Deadlifts – How can you incorporate a running strength program with this ever reliable movement? It work the posterior chain (engine room) along with the overall body stimulus that the movement returns.

Front squats – My choice movement to develop the quads and a great compliment to the Deadlift. The bonus here is the demand on the core for a more upright position. The carryover is stability in running.

Single leg deadlifts – For those who lack the necessary glute development this is the go to movement to add on to your program. Once you go SLD you don’t go back. It provided you with the stability, strength and conditioning that allows the runner the confidence to push harder when both sprinting and climbing.

Standing Shoulder press – I choose this over chest a primary as it helps me compliment the previous exercised in the way it requires the core to become involved.

Other movements to include are the many and varies Core exercises available to runners for both stability and strength. The Humble kettlebell swing also gets a mention as it works well on days where you need to take a rest from the constant pounding from running.

When choosing the right kettlebell it can benefit with high volume work with less impact on the joints, providing you use good form. Lastly is the availability of Glute ham raise machine, at Claudefit I’m fortunate to have one available for my clients.

Overall it was a good day out with most of us running well over the course given that it was at the beginning of the year. We look forward to the next even in the Victorian high country on the famous and very scenic Mt Buller.

See you on the trail.

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