January 23, 2018
January is a time of the year where many of you start to get going again; eyeing up New Year’s resolutions and goals.For a lot of us these goals tend to be focused around health, wellness and fitness.The last few weeks its really very noticeable the large amounts of people who have taken up running into their new years training regime.I am a big fan of seeing people bring their fitness outside away from the gym floor and running is certainly a good option to look at.
Running will build and strengthen your aerobic base,burn plenty of calories and just a good way to get outside getting clearing the head and getting some fresh air.A lot of us in January use running as a step in helping us loose some weight while others use it as eyeing up certain events for the year ahead like the Dublin marathon.
If you are someone who is running at least twice per week then perhaps take into consideration these few tips that will help compliment your running and your health and fitness goals even more for 2018.My best advice is yes keep the running up however bring in a few little tweaks and changes that I mention below.
Assess your mobility then go work on those tight areas
Over the last number of years I have worked with plenty of runners.At times I have noticed people who do large amounts of running can pick up silly niggles and injuries along the way.Sadly,in any training plan you can pick up silly knocks and niggles but you really shouldn’t be picking up anything too serious once you do look after your body the right way.People who run a lot really need to assess their mobility and then go work on areas that are tight and inactive.Mobility work isn’t generally seen as cool and a lot of the time you won’t see the fitness industry focus on this.The most common areas I see are below.In a previous article I gave you my top 5 basic mobility drills you should be doing
Do plenty of activation work
Very similar to mobility work.A lot of people who run should really be doing lots of glute work in and around their running session.We spend so much time in the seated position which in turn forces out glutes to become a lot weaker and inactive.My best advice is to bring in this 10 minute glute activation drill below before your running session.I buy my mini bands in D8 fitness and the mini loop bands are whats work best for the drills below.
Do plenty of core work
Very similar to glutes a lot of people are quite weak when it comes to their core strength.One of the main reasons people are suffering from low back pain today is due to inactive glutes paired up with a weak core which in turns forces your back to do a lot more of the work required resulting in a few issues down the line.My top tip here is to have at least 1 core routine paired in with your running plan.This doesn’t have to be a 10 minute routine of 100s of sit ups.I would advise something a little smarter like a 10 minute routine consisting of planks,holds,and variations of twists and rotations.
Do some strength work
Strength training is something I encourage almost everybody to have in their gym programme. No matter what age, level or gender having some sort of emphasis on strength work is only positive for you. If you do find yourself running at least twice per week then I would recommend doing at least one strength sessions per week.Drills like barbell squats,goblet squats,single leg drills like lunges and step ups or hip hinges drills like deadlifts are all great exercises that will keep your body strong during those runs.
Bring in some variety into your running
Keep changing it up.If you are someone who is running at least 3 times per week and perhaps training for an event in 2018 then change up the stimulus of your run.My best advise is don’t just stick to the same track,time,distance and intensity.Keep it varied and bring in sessions where you are doing some long slow distance but then the next session increase the intensity by cutting the distance and increasing your speed or totally changing it up by bringing in some interval running like hill sprints or timed 1ks
I would like to finish my first article for 2018 in wishing you a healthy and fit 2018 ahead and I am looking forward to helping you along the way with lots of tips and advice here in my column.
I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below. You can also get more advice on my social media pages, which are also linked below.
You can also see some of his previous articles here.