Why you should be doing the London 3 Peaks Challenge.
If you’re a keen runner or a bit of a thrill-seeker, here’s why you should be doing the London 3 peaks challenge!
If you love a good run as much as we do and aren’t afraid of a challenge, it’s time to get ready for something truly amazing. Excited? You should be: the London 3 Peaks Challenge for Stand Up To Cancer campaign is back this October and it’s as epic as the last!
The challenge will see 400 people run up thousands of steps on 11th October to the top of London’s tallest buildings — including The Gherkin, Salesforce Tower and 200 Aldersgate – before abseiling down the last building (yep, you heard that right!).
Still interested? If you fancy getting involved but aren’t too sure where to start, we’ve got some preparation tips from the pro himself, Professor Greg Whyte. Ambassador for the London 3 Peaks, former Olympian and world-renowned sports scientist, we knew we were going to be in good hands. Especially since his training guide consisted of more than just running up and down the stairs like ours did…
‘With any physical challenge, training your body is key but people often underestimate how much mindset can influence the outcome’, says Greg. ‘To conquer a challenge like London 3 Peaks, remember why you’re doing it or who you’re doing it for and try incorporating triggers to remind you and keep you motivated.‘
Last year the campaign raised over £15.5m! So if you fancy being a part of this year’s campaign, visit standuptocancer.org.uk/london3peaks to sign up or for more info. And don’t forget — it’s all for a good cause too!
Greg’s training tips
- Mountain climbers.
Try doing four sets alternating 20 seconds at high intensity and resting for 10 seconds. ‘It’s a great way to build both leg strength and cardio fitness as it really ups the heart rate too, – both of which will be key to completing the course on the day’, said Greg.
- Squats
‘This exercise is ideal for building strength and power in the legs that will see you through the most painful steps. If you’re doing it properly and getting down low with a nice straight back and your head up, you’ll feel the burn coursing through your calves, thighs, hamstrings, bum and core, which shows the whole lower body is working hard. Make sure you’re making the most of each movement and digging deep, squeezing your bum and engaging your core’. Start with 10 squats and try adding an extra three each time you exercise.
- Wall sits.
‘Undoubtedly one of the best for boosting leg muscles. This move builds both strength and endurance in the quadriceps, glutes and calves. Your back should be flat against the wall, heels firmly on the floor and there should be a right angle at your hips and knees’. Hold the position for 30 seconds, rest for 30 seconds and repeat. Try adding extra weights if you want to make these harder.
- Lunges.
‘Keep your upper body straight, shoulders relaxed and head up. Engage your core then step forward with one leg and lower your hips. The front knee should be in line with your ankle (avoid contact between your knee and the floor). Hold for as long as you can and then switch sides. Do as many of these as you can manage – they work wonders!’
- Running.
‘If a steep staircase leaves you panting, the best way to get over this is to up your cardiovascular endurance with regular runs. Start with a light jog and aim to add on half a mile each time you run. There’s no contest for running outdoors – the natural inclines and rougher terrain make your heart and legs work harder’.