If you’re training for a big running event your training should involve a lot more than running. You will be looking to increase distance and speed and the best way to achieve this is by following a structured programme. Your training should involve slowly increasing your distance every time you run. There are lots of apps available that can record your running time and advise on distance increases.
Interval training (also known as high intensive interval training or HIIT) involves varying intensity whilst running at each interval. So if you were running at high speed for 60 seconds, you would then rest for a period 1-4 times that length. This builds your stamina, increases cardio vascular fitness, your muscles will receive more blood rich in oxygen and so your body will become more efficient.
Your training program should also include Resistance Training. This may involve, lunges, squats, and heel raises or using gym equipment. Core stability is vital for running training as you often just have one foot on the ground.
Clams are a very effective exercise for developing this: Lay on your side and bend your knees in front of you (legs on top of one another). Now lift up your top knee/thigh and feel the contraction in the side of your buttock. The Plank is also a great exercise for building your core stability. With palms flat on the floor, rest on your forearms. Now transfer your body weight to your knees, and then if you are brave, your toes!
It’s vital that you stretch after running and stretching can actually prevent injuries. Always stretch until you feel a slight discomfort and breathe deeply whilst holding the stretch. Make sure your stretch when your muscles are warm as stretching cold muscles could cause an injury.
Sports massages are a great way to iron out tension after long runs, as well as increase flexibility. If you are suffering from persistent aches and pains, it’s a good idea to check with a physiotherapist that you are using your muscles in the correct way. These small aches can often turn into bigger problems as we start to compensate our movement using other parts of our body.
Have you signed up to complete a marathon or have you just started running? Our specialist physios are able to see you at home or work and we are often able to arrange the first appointment within 24 hours. For more information and contact details please visit our local Physio Comes To You page.