Whether it’s Couch to 5K or ultramarathons, the running bug has hit hard in 2020.

During lockout, a point came when all of our phones were buzzing with alerts about running times for our mates. The 2020 spring and summer had been a certified running boom. It goes without saying that being cooped up in your living room can be the greatest motivation to start moving.

If you’re stressed from working at home, job uncertainty, kids unmanageable (the list goes on), then running is such an easy way to escape and get fit quickly.“The biggest mistake is that people often increase the volume of running too soon. The key is to follow a clear plan. For example, the Couch to 5K running programme is brilliant for beginners. The aim is to gradually increase your distance with a run/walk plan to ensure you build up to a 5K run, minimising the risk of injury.”

Six Physio’s running guru, Sarah Green.

Strengthening exercises

Strengthening exercises can help not only your form but also your heart and main muscle groups, which are important for healthy living and injury prevention. As athletes these activities are frequently forgotten. It takes solid muscles to run well as running alone won't make you stronger.

Stretches are crucial, along with the warm-up and warm down. The former minimises the risk of injury and guarantees preparation with take-off for the cardiovascular system.

Warming up and cooling down

To raise your heart rate and wake up key muscles, a warm-up can be as easy as 3-5 minutes of brisk walking, running drills and energetic steps. At the end of the race, a cool-down will be five minutes – a slow jog or a quick walk to let down the heart rate. Another common mistake is insufficient footwear: 5 K is the lightweight shoe, whereas longer distances require greater stability. Finally, keep track of your mileage. Manufacturers usually suggest around 300-500 miles before you buy again.


“The Couch to 5K running programme is brilliant for beginners”

 
Resistance Hip Flexion
  1. Place resistance band around both feet and stand, keeping back neutral and pelvis level

  2. Breathing in, prepare your body. Then breathing out, engage your core, and lift one leg.

  3. No changing of posture, create tension in band to build the resistance.

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Point Running Hover
  1. Kneel on your mat on all fours, back in neutral and shoulders away from ears.

  2. Breathe in. As you breathe out, draw in core muscles and lift into a hover, knees approximately 1-2 inches off the ground.

  3. To progress: lift one leg up while the other stays still. Repeat on the other side, alternating between the two. 15 reps for both exercises

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