Tag Archives: Boost Your Body

Running in West Bridgford

Alex from Boost Your Body gives a few ideas for running routes in and around West Bridgford:

West Bridgford is fantastically located for runners of all abilities with some really great routes available.

Perhaps the most basic but still very enjoyable for those just starting out is a lap or two of West Bridgford Park.  Whilst this isn’t the longest route it is picturesque and offers variation in running surfaces from pathway to grass. Ideal for the beginner.

Away from West Bridgford slightly the River Trent and Holme Pierrepont offer amazing running opportunities.

Looping out from West Bridgford, along the River Trent, over the pedestrian bridge and up to Wilford bridge then back down the Trent and back into West Bridgford is a nice route which clocks in at just over 3 miles.

That can be extended, considerably, by including Holme Pierrepont into the equation. Either extending your run to go to the edge of the boating lake and back can add another 4 miles onto your run or, for the more advanced, looping around the boating lake adds a whopping 7 miles to your run clocking in at around 10 miles.

Of course we shouldn’t forget the very streets of West Bridgford itself and for the fan of urban running streets such as Musters Road, Davies Road and Abbey Road offer attractive routes.

Finally, thanks to its edge of town location, runners looking for even longer routes can start in West Bridgford and then, heading east or south, very quickly find themselves out in the country with all the benefits that offers.

So whatever your level, whether you are just starting out or have been running for a long time, West Bridgford offers a great variety of routes to keep you motivated and challenged.

Below is an 8 week running programme that I have written. It’s specifically designed for people who want to go from couch potato to being about to run for 30 minutes without collapsing. It will make a good programme for those looking to do the race for life in June.

8 week running programme

How to use the West Bridgford Fitness Trail – Part 2

In the second of our two part series Alex West from Boost Your Body looks at how to get the most out of our local fitness facilities:

Balance Beams

The balance beams will help develop your small stabilising muscles helping you improve your balance. This will translate into the sports and games you play.

Simply (!) walk along each beam, starting with the lower one and finishing with the higher one.





Pull Ups

These are fantastic at sculpting your upper body. If you can master pull ups then you will be truly strong. They really work your arms and back.

Stand under one of the bars that you have to stretch to reach. Hold the bar with hands about shoulder width apart and with your palms facing you. Pull yourself up so your chest almost touches the bar, pause, and slowly lower yourself down again.

Perform 8 repetitions.

If you can’t quite manage to pull yourself all the way up or to do 8 repetitions don’t worry, these are very hard to do. To make it a bit easier jump up so your chest is almost at bar level and concentrate on slowly lowering yourself down. At the bottom, jump up and repeat.

To make these a bit tougher, use a grip where your palms are facing away from you.

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Climbing Wall

Climbing is another fantastic all over body workout. There isn’t a muscle in your body that climbing doesn’t work.

To use this piece of equipment just climb up one side, swing your leg over the top (be brave!) and down the other side. If you are sprinting around the course just remember to take a little care as a fall could be painful!

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These are the last obstacle on the Fitness Trail and finish off working all the muscles in your legs.

Just hop/jump or stretch your way between the 5 posts in a zig zag and your done.

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Once you have finished you can either go around again or stretch off and go for a well deserved cup of tea and piece of cake!

If you prefer something indoors, I run a Class every Tuesday night from 6:30 to 7:30 at West Bridgford Baptist Church. For more information check out http://boostyourbody.co.uk/nottingham/

How to use the West Bridgford Fitness Trail – Part 1

In the first of our two part series Alex West from Boost Your Body looks at how to get the most out of our local fitness facilities:

We are extremely fortunate to have a Fitness Trail in West Bridgford. However I have very rarely seen anyone using it!

It’s such a shame as you can get a total body workout from it, and as a bonus get some fresh air as well.

Here I show you how to use the Fitness Trail to get yourself looking trim in time for the summer.

You start at the monkey bars which are in front of the car park behind Marks & Spencer and Felicini. From there you can go clockwise or anticlockwise, either will give you a great workout.
To make it harder, sprint between the features.

Before you begin do a simple warm up including some gentle stretches.

Monkey Bars

These give you a great upper body workout, particularly working your biceps, back and core.

Start by climbing up the metal steps until you can reach the bars overhead. Grasp the first couple of bars and slowly step off the metal rungs until you are hanging from the overhead bars. Then work your way across grasping each subsequent bar with alternate hands, just like a monkey would do!

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Leap Frog

These also give you a great upper body workout, focussing on your triceps, chest and core. They also work your legs a little.

Give yourself a little run up, place both hands on top of the post, leap frog over it and then on to the next one.

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Ab Board

This bit of equipment will give your core a great workout.

Start by working your lower abs. Lie on the board with your head at the end with the metal bar across it. Hold onto the metal bar with both hands. Keep your knees bent a little and raise them towards your chest until your lower back lifts slightly off the board. Slowly lower until your feet are just higher than the board and then repeat.

Perform 15 repetitions.

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Now move onto your upper abs. Lie on the board with your feet hooked under the metal bar. Place your hands each side of your head and slowly curl your upper body up until your shoulder blades leave the board. Feel the contraction in your abs and then slowly lower back to the board.

Perform 15 repetitions.

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These give your arms, chest and shoulders a really good workout.

Stand between the two metal bars and place a hand on each, taking your feet away so your weight is supported by your hands. Slowly lower yourself so your elbows are bent at 90 degrees, then push yourself back up.

If you struggle with this concentrate on lowering yourself and then stand up to go back to the start position.

Perform 8 repetitions.

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