Running training step 2:
The good news is, you still get to stay comfortably rugged up at home! Have you started your heel raises to improve your balance and start getting your feet and ankles stronger?
The easiest way to get started running during winter – Here’s exercise number 2:
The Clam Shell – This will help to develop hip strength and make sure your gluteals are activating.
Lie on your side with your knees bent to 90 degrees and head supported on your forearm or pillow.
Gently lift your rib cage away from the floor, and maintain this throughout the exercise.
Think about trying to squeeze the gluteals (butt muscles) of your top leg, then lift your top knee away from your bottom knee slowly, keeping feet together. Repeat until you feel your leg start to fatigue (the leg may start shaking or you may feel burning in your gluteals). If you feel pain/ache anywhere other than around your hip/bottom, stop and rest.
Rest for 30 seconds then repeat. Count the number of repetitions you can do initially, then aim to add 1-2 reps each attempt. Over a number of weeks, your goal is to reach 3 sets of 30 reps, before moving on to a harder exercise.
It’s important to recognise this is a preliminary exercise, that must be progressed through to more running specific positions such as standing and lunging, to ensure your gluteals are activating when you are running.
An “easy 30km run”
You know you’re around a special group of people when they discuss going for an ‘easy 30km run’ on their low intensity training day. This is the type of people you’ll find at an ultra marathon running seminar. These special individuals cover a marathon without thinking twice, and their goal distances are in triple figures!
Andy Dubois is an Adelaide born personal trainer with a difference. He is an elite endurance athlete who completed numerous Ironman events before transitioning into the world of ultra marathon running. By definition, an ultra marathon is any foot race beyond the traditional marathon race distance of 42.2km (26.2 miles). He is coach to many elite and recreational athletes around the world, and is an expert in ultra marathon running. I had the opportunity to learn from this passionate athlete when he was back visiting Adelaide over the weekend. http://www.mile27.com.au
The top 5 points that I picked up from Andy:
1) As a runner, you must do running specific movement (stretching and strengthening) to ensure the most cross over into your running. Don’t bother with planks to improve your core strength in running!
2) When training for an event, do training that is relevant to that event. This applies in short and long distance running, as well as most sports and activities. If the event involves hill running, make sure your training involves similar hills.
3) The longer the race, the more chance of things going wrong. Beyond the distance of the marathon, the chance of problems developing mid-race increases significantly. Bad weather, cramp, hydration and nutrition can cause the end of your event if you don’t have a plan to survive these situations.
4) Mental toughness should be part of your training. Just like you train your legs to run, training your mental toughness to face challenging situations can be a huge part of surviving in long distance running
5) Rest days can be important as training days. Avoid getting run down and injured by reducing your training volume every 3-4 weeks to allow your body to adapt.
If you are one of these inspirational people that loves the idea of running for hours on end through beautiful scenery and endless trails, come in for a chat about how to take the next step.
Running training step 1: Get calves like these!
To build foot and ankle strength, to build body awareness and balance, start with the simplest of simple exercises: heel raises. As promised, you don’t have to leave your house to get started, yet it will go a long way in getting your feet, ankles and calves prepped for when you do get out to start your running training.
Stand with feet hip width apart, and hold onto something if your balance isn’t great. Slowly rise up onto your toes, keeping your ankles in line with your knees and toes (don’t allow them to ‘collapse’ out to the sides). Lower your heels to the ground and repeat. Repeat until you feel a gentle muscle ache in your calf muscles. Over a week or so, gradually build up to 50 repetitions and try not to hold on to help develop your balance.
When 50 becomes easy, try this exercise balancing on 1 leg only. Once you can do x50 single leg heel raises, you’ll be a nice big step closer to safely starting your City To Bay 2014 training!
Here in beautiful Adelaide, it’s that time of year again, when it feels like winter couldn’t get any colder or darker. Motivation for that healthy lifestyle you were going to maintain through winter has started to fade, and the trackies/ugg boot/couch combination is starting to look incredibly appealing.
Well guess what?
As The Advertiser will continue to remind us with enthusiasm, The City To Bay 2014 is coming soon!! There’s 10.5 weeks until that fun little Sunday event that takes more than 40,000 people from Adelaide CBD to Glenelg. Perhaps you’re considering the idea of entering, because you’ve done it before and it was a bit of fun. Or you’ve never done it and want to give it a go. Or you really need some reason to get your butt off the couch to get some exercise. Whatever your reason, if you’re getting back to walking or running after a bit of a break, there’s some sneaky tricks that can get you started, without walking out your front door.
Reduce injury risk, improve your speed and stay in the comfort of your own home, while enjoying the fact that you’ve started your City To Bay 2014 training! Sound good??
Stay tuned for the first secret (or not so secret) trick, coming later today!
Follow us on Facebook to keep up to date with the full list of tricks – Aspire Physiotherapy SA
For those with back pain, learning about the multifidus muscle can make a big difference in improving core strength.
The Multifidus muscle makes up the posterior part of the “cylinder of stability” (the core).
Its attachment is close to the spine and pelvis making it ideally positioned to stabilise this area effectively.
The deep fibres of Multifidus swell inside their fascial compartment to create a supportive tension.
This muscle, when working properly, anticipates movements, therefore protects the spine beautifully.
The Multifidus works with the Transverse Abdominus (at the front) and the Pelvic floor (at the bottom) – this is called co-contraction.
Where is it?
The best way to identify this muscle on yourself is to stand with your hands on hips and thumbs behind.
Bring your thumbs together by moving your hands around to your back. Once they are touching you should feel the spine where they meet. Move your thumbs about 1cm apart and feel them slide into a gutter like hollow next to the spine (it’s…
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