Why should you make time in your training schedule for cross training?  Time not spent running is wasted time right?  Wrong!  Here's why....

I have never run a marathon. The Great South Run and Half Marathon distance has (so far at least) been enough of a challenge for me. But I am in awe of everyone that takes on this massive challenge. Every year, I see people pre- and post-marathon events and have learned a lot from each of them. So here are my top tips for a speedy recovery from your marathon.

If you want to appear to know what you're talking about in the fitness industry then "core" is your go-to buzzword it seems.  There are rank upon rank of so called "experts" queuing up on YouTube to share the secret of their latest, hardest, most - "core" workouts.

But what is core conditioning really all about and what is my issue with YouTube superstars and their "expert" advice?

Did you know that On the Bench put on group exercise classes in circuit training, core conditioning and pre-natal exercise? These classes are a great way to improve your fitness and boost your metabolism to keep the winter blues at bay.

Each of our classes are led by our expert personal trainer Neil Dayus. Whats more we cap the class sizes at six people to ensure that everyone gets the coaching they need, maximising the benefit of each session.


Tuesday at 15:00 - PRE NATAL EXERCISE - a 45 minute class tailored to the specific physical demands that pregnancy brings and designed to be suitable for all stages of pregnancy.  The class focuses on supporting the postural changes that the body undergoes during pregnancy and emphasises specific strengthening to reduce discomfort as well as providing a fantastic metabolism boost to keep weight gain managable.


Wednesdays at 17:15 - CIRCUIT TRAINING - a 45 minute circuit training class with a difference.  Group size limited to 6 people to ensure that you get to experience the very best in personal instruction as part of a group exercise class.  A real blend of expert personal training and circuit training.  Ability and fitness level are not important, everyone will get a great workout from this class based on getting you moving!


Thursdays at 17:15 - CORE CONDITIONING - a 45 minute class targetting the abdominal muscles and the back for a strong, stable core.  Neil is a real expert in core conditioning and each of these classes are tailored to the participants unique ability level to offer the very best workout for you. 

Our class price is £5.00 per class and due to the limited spaces available we recommend that you call ahead to reserve a spot. You can reach us on 02393 233140 or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to ask for further information or book a space.

The Client:  Samantha has previously completed the Great South Run and signed up for the 2011 event with the intention of bettering her previous time.  A non-traumatic ankle injury led to a 6 month period of patchy training and increasing frustration for Samantha. 

Whenever she would try and run the story was the same, at some point during the run the injury would flare up, causing her to have to stop and hobble home.  It was early Summer when Sam and I first sat down to discuss her options for training going forward and we quickly came to conclude that we would train with the aim of completing the course, staying injury free and use this year as a building block toward a triumphant P.B at the 2012 event.

Do you find your shoulders, elbows or wrists are often painful following a morning on the fairways?  If so there is a good chance that we have a fix for you.  These types of ailments are all variations on a tendonitis theme.  Tendonitis arises from overuse of a joint, put a joint under enough stess repeatedly and it will hurt, simples!  What we need to do therefore is first figure out why the joints are being overused during the swing and then what we can do to correct it.

The most common cause of upper extremity overuse in golf is the inability of the golfer to properly stabilise the transfer of force from the ground up.  This stabilisation radiates out from the core musculature of the abdomen, without adequate strength in these stabilisers the golfer is unable to utilise the force generated from the legs to power the swing.  This is certainly bad news as we see from studies that as much as 54% of force is generated by the legs in throwing actions1.

So without this force generation coming from the legs the golfer is now faced with using the musclulature of the shoulders and arms as the prime power generators for their swing.  This is where the increased stress is coming from, so now how do we fix it?

We treat the cause of the disfunction!  The arms don't need to be stronger, the legs don't need to be worked harder it's the bit in the middle that links it all together that needs the focus.  Our core!

Targetted training of the core musculature will mean improvements in the golfers ability to stabilise and hence make use of the force available from the legs, immediately opening up that 54% more power mentioned earlier.  With the legs now contributing their fair share and the summation of force up through the body happening the golfer is going to find that their shoulders and arms are under much less stress and they can get on with enjoying their game without pain.

For help with golf specific core conditioning check out our golf page. Sports Massage may also help to reduce the symptoms of Golfer's Elbow.