Whether you’re training for a big event or just trying to build up a bod that’s summer-ready, it’s good to have a game plan up your sleeve. Focusing on maintaining the correct technique when running can help prevent you from developing serious injuries down the track, and can also help you run further, faster and with better stamina. Lucky for you, VIP trainer (and easy on the eyes!) Neil Russell has developed 5 tips to help you train more effectively.
1. Strength training is a must
This is often overlooked by runners, but implementing strength training into your fitness routine can help you run more efficiently, as you’ll be producing more power with each stride, but you’ll be lowering the amount of effort you need to put into each stride. Try starting out with general conditioning exercises like squats and lunges and then work towards incorporating weights into your routine, 1-2 times per week.
2. Incorporate intervals
If you’re trying to increase your running pace or beat your PB, then the most effective way is to start interval training, instead of just running for increasingly longer distances, as most people tend to. Interval training involves completing high intensity bursts (80% of your maximum effort) with rest periods between each interval. For example: 1 minute of sprinting followed by one minute of jogging slowly. Try incorporating 1 interval session into your training each week- this really is the key to getting faster!
3. Improve flexibility
No, we don’t mean you should be able to do the splits whilst balancing on your head at Bondi Beach to be a more effective runner (although it would look awesome!). However, tight hip flexors and hamstrings can be the downfall of any runner, as tightness can lead to poor posture and eventually, injury. A small amount of flexibility work should be included in your warm up and cool down, as well regular stretching or foam rolling sessions throughout the week. You’ll feel a bit more bendy and your muscles will thank you for it!
4. Build core strength and stability
Core strength is vital for maintaining good posture during races (see, those years of Mum nagging you to stand up straight weren’t for nothing!) and counteracting the rotational force of running, which can lead to injury. Try including core strengthening exercises in your weekly strength routine. It’s also important to build up core and glute muscles for stability, as when we run, only one foot hits the ground at a time, placing a lot of pressure on your ankles, knees and hips. Poor strength and stability in these joints can cause them to over-rotate, leading to common injuries like runners-knee. It’s important to focus on your core and glute strength, to help build your stability and prevent this rotation.
5. Try Long Slow Distance/Tempo training
If you want to increase your cardiovascular endurance (and really, who doesn’t?), then consider trying Long Slow Distance (LSD) training and Tempo training, which is what most runners do when preparing for an event. LSD training is exactly what the name suggests – it’s all about building your kms with good technique. Instead of focusing on pace, start trying to run longer distances focusing purely on your technique. Tempo training is a process of running at a pace slightly faster than what is required to reach your goal time, so you run for a shorter distance than your race, but at a faster pace.
For more information on how to prepare for running season, download IsoWhey® Sports’ FREE Running E –book 2015 which features articles from top trainers, Strength and Conditioning Coaches and athletes.
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