Falling in love with running?
Many of our clients have turned to running to get some exercise and outside time during the COVID-19 social distancing restrictions. Running has long been a great way to get outdoors, enjoy nature, challenge yourself and improve cardiovascular fitness. For some this will be a short-lived experience over in a few months after returning to the regular pilates, spin, pump or boxing class. For others this may be the opportunity to take up running longer term and get a tick on the bucket list, perhaps a goal of finishing a 5, 10, 21, 42 or even 100+km run.
For those wanting to commit to a future involving running we have some advice from someone with a bit of knowledge in the area. Campbell Craig from Run Strong is a qualified Exercise Physiologist who has caught the running bug bad. In 2017 he came second in the great ocean road 100km trail run and has kindly shared with us with his single most important tip.
Strength Training!
o Helps you to train uninterrupted by injury
o Helps to improve performance with delayed muscle fatigue and better running economy
Completing strength training 1-2 times a week for 12 weeks can have a 7.5% improvement in running economy. To put this into perspective running with your hands behind your head or clasped behind your back reduces running economy by 8% and 3% respectively.
For best results you will want to use heavy weights, however this might not be the best place to start and many of us currently cannot access a gym. With this in mind there are some great home exercises to get those muscles growing. Make sure you are getting the running muscles; calfs, quadriceps, hamstrings, adductors, gluteals and core. Single leg calf raises, lunges, split squats, rear-foot elevated split squats and step ups will get the right muscles working. They can be progressed by holding or carrying weight on your shoulder. Try to complete 4 sets to fatigue 2x a week and then enjoy the benefits.
For more information reach out to your Back in Motion Physio or follow the link to dive deep into strength training for runners on Campbell’s website www.runstrong.co.