Keep it Simple
If running is difficult run more.
That's the saying. If it's hard, just run more!
Keep it simple.
But first you need to warm up, well it's recommended!
Warm up. Some do, some don't. If you do warm up it should be dynamic not static!
There are a few types of warm ups...
Iron Cross. Lie on your front and move your legs to each side (you're probably best googling this).
Zombie Walk. Swing your legs out in front.
Side Leg Swings. Uhm swing your legs out to the side.
Walking Lunge. Walking forward in a lunge!
Now to go and run! Oh but there are different kinds of running, for different outcomes, especially if you want to get better at running. If you want to improve and advance your running:
Base runs. Short runs at your natural pace. These make up most of your running.
Long runs. Longer than your base run at an easy pace. You should be tired but not exhausted after.
Fartleks or Speed play. Or as I like to call them lam post runs.
Intervals. Usually done on a track.
Hill reps. First a warm up run, then run up, walk and down short hills. Or walk up and run down long hills. Then a cool down run after.
Progression run. Start off steady then end your last few miles faster. Go for negative splits.
Recovery run. A short run at an easy pace.
Then there's not just running to get better at running! There's strength training. Now realised to be an important factor for improvement and injury prevention for runners! The best strength training for runners are said to be:
Squats. There are many variations. Great for glutes.
Lunges (front, back, sideways ...)
Dead lift. I like a good dead lift.
Push-up. I don't like a push-up. Go on your knees if difficult at first.
Plank. Don't forget to side plank too!
Don't forget the not running for running. The recovery training. The still training on a rest day but not running. Also liked by injured runners.
Cycling. I guess it's just that, less stress on the body, different muscles used.
Swimming. All over fitness supported by the water. Good for injured runners.
Yoga. Go to a class to learn how to do this properly. If you already know how to then you tube.
Pilates. As above!
Roller. Roll out your niggles!
Sport massage. Get one. They're great!
Now, where was I...? Oh yes. If running is difficult just run more.
Keep it simple!
That's the saying. If it's hard, just run more!
Keep it simple.
But first you need to warm up, well it's recommended!
Warm up. Some do, some don't. If you do warm up it should be dynamic not static!
There are a few types of warm ups...
Iron Cross. Lie on your front and move your legs to each side (you're probably best googling this).
Zombie Walk. Swing your legs out in front.
Side Leg Swings. Uhm swing your legs out to the side.
Walking Lunge. Walking forward in a lunge!
Now to go and run! Oh but there are different kinds of running, for different outcomes, especially if you want to get better at running. If you want to improve and advance your running:
Base runs. Short runs at your natural pace. These make up most of your running.
Long runs. Longer than your base run at an easy pace. You should be tired but not exhausted after.
Fartleks or Speed play. Or as I like to call them lam post runs.
Intervals. Usually done on a track.
Hill reps. First a warm up run, then run up, walk and down short hills. Or walk up and run down long hills. Then a cool down run after.
Progression run. Start off steady then end your last few miles faster. Go for negative splits.
Recovery run. A short run at an easy pace.
Then there's not just running to get better at running! There's strength training. Now realised to be an important factor for improvement and injury prevention for runners! The best strength training for runners are said to be:
Squats. There are many variations. Great for glutes.
Lunges (front, back, sideways ...)
Dead lift. I like a good dead lift.
Push-up. I don't like a push-up. Go on your knees if difficult at first.
Plank. Don't forget to side plank too!
Don't forget the not running for running. The recovery training. The still training on a rest day but not running. Also liked by injured runners.
Cycling. I guess it's just that, less stress on the body, different muscles used.
Swimming. All over fitness supported by the water. Good for injured runners.
Yoga. Go to a class to learn how to do this properly. If you already know how to then you tube.
Pilates. As above!
Roller. Roll out your niggles!
Sport massage. Get one. They're great!
Now, where was I...? Oh yes. If running is difficult just run more.
Keep it simple!
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