It’s not just what you do on the road that
counts. Making a few changes in the gym will jump-start your running progress
Knowledge is power when it comes to
running. You can put it the miles on the road, but the more you focus on
stretching, warming up and cross-training, the faster you’ll be. To help you
supercharge your run, we asked Daley Thompson, Olympic gold medallist and
trainer at The Body Holiday’s Well Fit Retreat (thebodyholiday.com), for some
simple but powerful tips you can apply to your training, to help you become the
runner you always wanted to be.
Cross-train for power
“Cross-training increases your lung power,
while helping you learn to handle your bodyweight,” says Thompson. “As well as
doing cardio on the bike and rower, take off your shoes and do some mat work,
such as squats, one-legged balances and lunges. This will strengthen the tiny
stabilizing muscles in your ankles and knees to make your body stronger and
more agile. It also breaks up regular running training and makes things more
fun.”
Try this:
With bare feet, stand on your left leg with your core braced. Squat by bending
at the hip, knee and ankle, and lower your right hand to the outside of your
left foot. Perform 10 reps on each leg to improve stability and overall leg
strength.
Use a speed ladder
“A ladder is a simple training device that
helps improve co-ordination, efficiency and leg speed,” explains Thompson.
“Your body is economical, it doesn’t want to use any more energy that it has to
so, over time, it will adapt to running at a certain speed and won’t improve.
Speed ladders encourage proper running mechanics while also training fast-twitch
muscles – the muscles that help your legs turn over faster and more
efficiently.
Try this:
Buy a speed ladder from around $23 from escapefitness.com or amazon.com, and
practise running through it, keeping your knees high while pushing off from the
balls of your feet.
Keep tabs on your form
“Run with an upright posture and a slight
forward lean,” says Thompson. “Try not to over stride with a heel-to-toe foot
movement because this places excessive pressure through the heel and can lead
to leg and back injuries. Aim to keep your core tight as you run. This will
give you good all-round balance and help stabilize your spine.”
Try this:
When running, concentrate on landing on the middle of your foot, then rolling
through to the front of your toes before taking off again, using your calves
and quads. It may feel unnatural at first, but you can easily teach yourself to
run more efficiently.
Get stretching
“Don’t stand still when stretching before
your run, get moving,” suggests Thompson. “Active stretching, such as jogging
with your knees high, and running strides, is more fun and will activate the
muscles you’ll be using when running. Running strides also help you perform
with better technique, so you’re less prone to injury, because they replicate
the action of running on a smaller scale. Make sure you concentrate and really
feel the movement of each step.”
Try this:
Walking with high knees while swinging your arms overhead for 60 seconds
dynamically flexes your hips and stretches your glutes, quads, lower back and
shoulders. When running, a lot of your power comes from your hips, so it’s
vital that you keep them flexible.
Go off-road
“Run on grass and woodland paths as often
as you can,” says Thompson. “It’s the softest option and far less strenuous on
your joints as it absorbs most of the energy from your foot strike. The uneven
surface also makes the stabilizing muscles in your ankles and knees work
harder, requires more balance and increases your overall agility. As a result,
when you run on pavement it will seem easier, you’ll be stronger and you’ll be
able to run faster.”
Try this:
Off-road running is slightly riskier, due to its uneven and unpredictable
surfaces, so run a little slower and keep an eye on the trail. Once you’ve run
the same route a couple of times you’ll soon remember where the more
challenging sections are, so you’ll be less prone to tripping up!
Roll into action
“For a more efficient running style,
mobility is key, especially around the hip, knee and lower back area,” says
Thompson. “Before you begin pounding the pavement, warm up with three to five
minutes of brisk self-massage using a foam roller. This helps create friction,
heat and circulation, which will help lengthen stagnant tissues and load the
muscles with oxygen-rich blood. This prepares them to be aware and responsive,
while relieving tight bands of muscle tissue, which can cause discomfort.”
Try this:
Foam roll your IT band (the iliotibial band is a group of rough fibres that run
down the outside of your thigh). Lie on your side with a foam roller just below
your hip and roll up and down to your mid-thigh 10 to 15 times, rolling all the
way from your mid-thigh to the outside of your knee. You can buy a roller for
$62 from shop.balancephysio.com.
Daley Thompson is a two-time Olympic
champion and a trainer at The Body Holiday’s Well Fit Retreat. See
thebodyholiday.com for details.
