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warm-ups, stretches, training tips and more

Posts in category Running

Interval Routine 1

Sep29
2011 Written by manu0180

Interval training is a great way to progress in whichever sport your partaking, running, cycling, swimming or anything else.  Interval training is a more realistic way of preparing for competitive sport because of the similarity.  When you play football or rugby for example, it’s a pretty stop-start affair – short periods of sprinting or jogging followed by slower periods.

Interval training also trains your body in different ways than a standard workout which might consist of a one hour run at a consistent speed.  Interval training is thought to continue to burn calories after your session has ended, which is a good enough reason to give it a go.

Burn calories with Interval Training

Burn calories with Interval Training

We’re concentrating on running in this article and the following routine can be undertaken out on the road or on a treadmill at the gym.  Although treadmills will have their own built-in interval routines, it can be more beneficial to use the manual setting and increase and decrease the speed as you require.  This gives you a greater element of control and won’t take you by surprise.

Before starting your routine, make sure to warm up with some light stretching before heading out onto the road.  Now follow the instructions below to get the most out of your workout; it should take between 20 and 30 minutes.

  • To begin with, spend several minutes warming up by jogging slowly, getting your legs used to the exercise while slowly increasing the pace towards the end of the warm up period.
  • Now go for your first high intensity period for about one minute.  Depending on your fitness, try and increase to about 60% to 80% of your capacity.  Don’t overdo it, especially on the first few outings.  Follow this by another minute (one a half minutes is OK if necessary) of low intensity recovery.  Now try another high intensity period followed by another recovery.  Repeat this up to eight times in total.
  • Spend a few minutes cooling down following your last high intensity period before finishing your workout.

 

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Running For Beginners

Jul26
2011 Written by manu0180

Unlike cycling, running or jogging requires more preparation in terms of starting slowly.  It’s not hard for most people to jump onto a bike and cycle around the countryside for an hour or so but running can seem impossibly hard when you first start, especially if you’re new to the sport.  For this reason, in this post we’ll start right at the beginning and discuss one method which should enable even the most unfit to try out this most beneficial of exercises.

Always perform your stretching and warm-up exercises before you start.

Example Routine

Week One

To begin with, run according to the clock, not distance.  Allocate about 30 minutes and start by walking briskly for 5 minutes.  Then have a go at jogging, just for one minute or so, before reverting to walking for another 90 seconds.  Continue in this manner for until the thirty minutes is up.  Do this three times in the first week with a day’s recovery in-between.

Week Two

In week two, just increase the period of jogging to 90 seconds, reverting to walking for another ninety seconds.  Again, do this three times in the week with a day’s recovery.

Week Three

In week three you can increase the jogging period in a slightly different way, jog for 90 seconds, then walk for ninety seconds.  Then jog for three minutes and walk for three minutes.

Week Four

In week four increase the jogging time to three minutes but cut the walking to half that time. Then run for five minutes, followed by a walk for two and half minutes.  Jog for three mintes once more, then 90 seconds of walking.  In this manner we are gradually building up the running while cutting down the walking.

Week Five

Now increase the running/walking ratio to 5 minutes/3 minutes, 5 minutes/3 minutes, then finish with a 3 minute run.

Week Six

In week six increase the ratio to 5 minutes/3 minutes, 8 minutes/3 minutes, finishing off with a five minute run.

Week Seven

Now you should be ready to run without stopping, so after your initial warm-up walk, jog for 25 minutes.

Week Eight

Now increase your running time to 28 minutes followed by 30 minutes in Week Eight.

So in two months it should be within the reach of most people to complete a 30 minute run. This will usually come in at about three miles/five kilometres.

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Pre-run Stretching

Jun14
2011 Written by manu0180

Everyone who runs for fun or who runs seriously is aware that stretching is a vital part of the routine.  The question is why do so few runners actually take the time to do it.  Three or four minutes beforehand will suffice for most people although there are numerous stretches one can undertake for a fully rounded preparation routine.

Running could be described as a whole body workout – if you’re already a runner you know this, the arms and the abdominal muscles in particular are vital for core strength and stability.  However these are what we term supporting muscles – the primary muscles used are of course the ones in your legs.  So these are the ones we have to prepare and they are the quadriceps, hamstrings, calf muscle, gluteus maximus (glutes/buttocks) and the hip muscles.

As with any pre-routine stretching, make sure these stretches are gentle – your muscles are not yet warmed up enough to stretch them to the limits.  Do not bounce, just apply gentle pressure.

 

Quad Stretch

We’ll start with the Quad Stretch.  It’s a nice simple one – just stand on one leg with your knees together and your toes pointing forward.  Use your hands to lift your raised foot slowly towards your buttocks.  Push your hips slightly forwards, hold the stretch for around thirty seconds and swap legs.

 

 

 

 

 

 

Calf Stretch

The next one is the Calf Stretch and this is also useful as a Hamstring Stretch. Place one foot in front of the other and bend the back knee.  Take the weight of your body onto this knee and straighten out the front leg, lifting your toes until you feel the stretch.  Push your backside out and make sure you keep your back straight.  Again, thirty seconds and swap legs.

 

 

 

 

Glutes Stretch

This Glutes Stretch looks a little more involved but it’s not really.  Just lie on your back and bring your knees towards you, then place one foot on the knee of the other as shown.  With both hands grab thigh of the lower leg and pull gently.  You will feel the stretch on the upper leg.  Complete and repeat.

 

 

Hip Stretch

The last one is the Hip Flexor stretch. Possibly one of the most ignored parts of the body, this is vital part of ytour running mechanism and needs to be looked after.  Keeping upright, take a large stride forwards until you feel the stretch.  Perform this stretch gently, especially pre-run.  Hold for thirty seconds then swap legs.

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