With many local running events coming up during the next couple of months many of you will have been packing in some training miles. Whether it’s a local Park Run, The Great South Run, Winchester Half or Bournemouth Marathon running can cause strains and stresses to your body. This is why it’s really important to not only train well and make sure your ready for the endurance of the event but also recover well to remain injury free following the event.
When training for races of course you want to be putting in some time and miles gradually building up to the event length. However its not all about the miles we have covered, we also want to make sure we are strong and stable enough to deal with the increased distance and length of running.
Try adding in some strength training that can easily be done at home into your training a couple of times a week. The following exercises are designed to increase leg strength, hip mobility and core stability.
Clock Lunges (forward, 45 degrees and side lunges) 3×18 (9 each leg)
Squat jumps 3×15
Plank hold 3x as long as you can
We’ve all had days when walking down the stairs becomes so painful following a running session. There are now many techniques beyond static stretching to enable us to recover from lengthy runs. Foam rolling is one of the most beneficial for both muscle recovery and mobility. It’s a simple technique where you just roll the roller under the body, exploring the whole leg from calf, ITB band, glutes and quads. Just a couple of minutes on each muscle (both legs!) is enough to give great benefits following your session and you’ll be running up and down the stairs all th