To avoid boredom and injuries my program is a good mix of fartlek training, hill runs, 10km pace runs and the LSD (long slow distance) so far my furthest distance of 30km and the longest run I reach before the event is 36km.
I love my strength training but have reduced the emphasis on my regular routine and made more specific plans to allow better recovery for my running training. I use TRX total body suspension training as there is plenty of unilateral closed chain leg exercises such as the suspended lunge (pictured) and the emphasis on core and stabilising(tonic) muscles that improve posture is super important for any runner!
Amice and James performing suspended lunge
There are many exercises with over 300 to choose from, so I perform 2 TRX session a week in amongst my runs.
I find mobility exercises are really important especially pre-running- I like to make sure my thoracic is mobile, I have sufficient ankle dorsi-flexion, and my hip flexors are loosened up with a variety of moves!
This knee banger assessment can be done with a ruler against the wall, you can test your range but also use it as a mobility exercise by keeping your foot firmly in a neutral position (shown in picture) but at a distance a few more centimetres back where your knee can't quite reach the wall. Do 12-15 glides and watch your dorsi-flexion improve!
To improve thoracic spine mobility a roller is great. You can roll back and forward in the position shown above and iron out any tight fascia, then lower hips-inhale and extend over the roller. I use different segments of the thoracic spine and about 8-10 extensions over each segment.
A great active stretch for hip flexors, thoracic and dorsi-flexion in one, perform 12-15 each side!
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