The Warm-up
One of the most important lessons I've learned since joining MustLoveHills (MLH) almost two years ago is that it's not only about running. There's a community, yells of encouragement, Faizel's post-Hills mandatory selfie, and Zlaant strength training sessions (almost) every Wednesday.
Hosted by the zestful strength and mobility trainer Catherine Priday, these sweaty sessions have become a staple for many. Cath's pedigree speaks for itself and she has won numerous triathlon events across South Africa.
From speedsters to slow and steady runners, there's a diverse group of people that pitch up every week. Cath also puts together a mean playlist.
Four Exercises, Two Rounds, and lots of Sweat
Like the algorithm on your explore page, MLH encourages its crew to incorporate strength training into their programs.
Edging up Edinburgh Drive and maxing it around Molteno takes its toll. Strength training focuses on making muscles and joints stronger. The results are improved race times and importantly decreased injury risk.
Those who attend the sessions have become very familiar with the Zlaant board. The sleek training device is a core component of Cath's sessions that aims to strengthen areas that runners rely on most.
You might be asking, what's a Zlaant board? Developed by Dr. Sean Gomes and Dr. Jesse Bruins Roberts, the duo joined forces to assist Gomes when he struggled to recover from runner's knee, a common injury.
The Zlaant board is a sleek object made from birchwood and features a graded curve at the bottom. According to Gomes and Roberts, it was developed by medical professionals for the recovery and prevention of lower limb injuries.
Getting back to the class, the bulk of the 50-minute-long session is made up of two rounds featuring four exercises or 'stations' as Cath likes to refer to them.
The Zlaant board is the headliner and is used to perform squats, lunges, and other types of strength and mobility exercises. Using the Zlaant board requires Damian Willemse's levels of concentration. But don't be too intimidated by it, we all know Willemse didn't fear the French.
There is a diverse range of exercises that Cath demonstrates each week, these include balancing and 'locking' the Zlaant board by transferring one's body weight either forward or backward.
The other stations sometimes include abs exercises and some variation of the dreaded burpees. We use every corner of the Sweat Shop and motorists often spot us through the window doing Bulgarian squats.
Stretch and Cool Down
Like everything in life, consistency is key. There's a reason why there's a regular group of runners that pitch up each week, they've seen the benefits of Cath's sessions.
My journey with the strength classes began towards the end of last year when I suffered from runner's knee. I struggled with pain after MLH sessions and was forced to swap Tuesday Hills for Wednesday Zlaant. I attended the sessions diligently and within two to three months I had overcome the injury and could return to training.
If you're struggling with injuries or feel you need to strengthen certain areas, sign up for Zlaant and join the group.
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