Will of Iron

One week to go…

Suzie

Suzie looking fresh after a training run!

You’re trained (probably), ready to go (perhaps) and all that’s left to do is prove your Will of Iron!

There’s just over a week to go before Will of Iron week starts…

Ironers, are you ready?

The last thing is to organise tracking your activity. Whether you’re in a team, doing it by yourself, or splitting the challenge by discipline or by distance, it’s your choice how you track Will of Iron. This is your challenge and we know you can do it.  Most importantly, we trust you, but we do have some helpful suggestions, too.

DisciplineXgames tracking 

I also want to tell you more about our exciting partnership with DisciplineXgames

DisciplineXgames has allowed us to use it’s technology for Will of Iron free of charge. The team are so enthusiastic about the challenge, it’s uniqueness, as well as being passionate about supporting the charity. And we can’t thank them enough (no, really, we can’t).

DisciplineXgames encourages you to change your habits and work towards your goals.

For Will of Iron, it will encourage you to complete your miles as well as integrating seamlessly with existing fitness apps.

Find out more about tracking your challenge, DX technology, and what to do once you’ve finished your challenge.

Thanks again to David, Pranav and the DisciplineXgames team for their support. Let us know what you think!

Disclaimer: If this isn’t for you, don’t worry, you can still complete Will of Iron without using Discipline X.

 

 

Running

Guest post: Paul Kenny

We’re lucky enough to have expert training advice from Personal Trainer, Paul Kenny

Panic! There’s only two weeks to go until Will of Iron… But really, don’t panic, there’s still time!

Fear not, you’ve signed up to help out an amazing charity and raise money to support a great cause. Plus, no matter what your overall time, you will get it done. But it’s probably time to fit in some final training before the real work starts.

When the panic and last minute training kicks into gear, there is definitely a greater risk of injury. You may push too hard desperately trying to get the body into gear and take it to a level that it’s just not ready or willing to get to.

Take a read of my top tips on warming up, stretching off and what you can get done as part of your main session…

Getting the body ready for exercise

It’s essential before any training or competitive session to get the joints moving, get blood flow to the muscles and gradually increase the heart rate.

Move all your major joints through all their normal movement patterns several times. Eg. Stand on one leg, lift the other leg and bend at the knee backwards and forwards / circle the arms at the shoulder joint backwards and forwards in a swim front crawl style.

Go through the following exercises 10 – 20 times

  • Perform 10 – 20 reverse step lunges, (see photo), raising the arms in the air to help movement in your legs and hips.
  • Jog on the spot for 30 seconds gradually increasing the pace
  • From a standing position, walk your hands into a press-up position, then walk your hand back towards your feet into a deep squat and stand up
  • Jog on the spot for 30 seconds gradually increasing the pace
  • Get into a plank position on your elbows and raise one leg in the air, pulsing your heel in the air. Repeat on both legs. If this is too hard, drop onto one knee
  • Jog on the spot for 30 seconds gradually increasing the pace
  • Side step 20 – 30 metres one direction and return to your starting position
  • Jog on the spot for 15 seconds as fast as you can

What next? 

  • Find a hill and either lay out some obvious points with cones, items of clothing or choose a line of trees or posts
  • Sprint to one point, jog to the next, sprint to the next, jog to the next etc
  • You’ll need to jog and sprint at least 5 times each
  • Repeat this process 10 – 15 times, depending on the severity of your hill and current fitness levels, but you should tired and out of breath (burning lungs) by the end of it

After, give yourself a five minute rest and go for a fast paced run for 20 minutes. You can do it!

Key Stretches: hold for at least 30 seconds and where applicable, repeat both sides:

  • Hips and legs – as you’ll see in the photo, drop onto one knee, take your other leg forwards and lean over it
  • Glutes (bum cheeks!) – a very important muscle group. Start on all fours. Stretch one leg over and behind the other stretching your arms out in front of you
  • Lower back and outside of thighs – lie on your back, stretch one leg straight out in front of you and hook the other leg over it, bending at the knee joint

If you’re lacking time, even going through the warm-up section will be a small win. Most people don’t warm up or stretch down. Make this a habit as part of your training and you’ll really start to see the benefit, even after a couple of weeks.

If you have any questions, feel free to get in touch at pk@paulkennyfitness.com or  find me on Twitter @FitnessPK.

Faye Cox

Guest post: Faye Cox

We’re excited to announce that a whole island could be taking part in Will of Iron this year! Read more from Faye, Personal Trainer and Will of Iron champion at Shetland Recreational Trust:

Faye Cox

Faye will be proving her Will of Iron this May

When? On May 10th, at a small leisure centre on the island of Unst in the Shetland Islands, the most northerly tip of the UK something amazing is going to happen.

Myself and fellow Shetlanders will be taking on the Will Of Iron triathlon challenge in one day. That’s right; we are going to complete it in under six hours AND we are going to race each other.

Why? Because it is for a wonderful charity and Shetlanders are not ones to shy away from a challenge especially if it is going to help somebody!

I work for the Shetland Recreational Trust who runs the leisure centre I work in and their vision is to improve lives through sport and recreational activity so when I came to them with the Will Of Iron event they were more than happy to offer their support.

Who? Already over 25 people have signed up for the one day event and we will be dividing the entries fairly into small teams so we can have a fun competitive aspect on the day too.

What? To help all the entrants we have put on classes that focus on building up endurance for the events such as indoor cycling and running classes. Our pool has never been busier with islanders cutting through the water getting their lengths in and our gym is packed with some sneaky treadmill runners.

Will Of Iron has brought a real buzz to Unst and everyone is talking about it. A local business woman has offered to provide tea and home bakes on the day (which will be very welcomed!) and even the children have been asking if they can join in.

I am really excited and can’t wait to see Shetlanders prove their Will of Iron. Oh, and may the best team win!

Inspired? Sign up today…