Time to Refocus & Build for the Next Training Block
Now that race season is over, what is the next step to preserving the longevity of your running career? One thing I’ve learned, you never tell a runner to ‘stop running’. So many of us do it for mental health, sense of belonging, and fitness.
So how do we keep you running?
Whether you’re a walker, run-walker, ultra shuffler, jogger, runner, mover, transition season gives you the opportunity to double down and do a system check to prepare for the next season.
But Where Do I Begin?
Even if you made it out unscathed from persistent aches or pains (dare I say injury), it’s time to reassess where you're at. After about two weeks of active recovery from your last goal race, let’s do a quick self screen for mobility and flexibility.
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Can you bend to touch your mid shin or further? What do you feel may limit this motion? Is it the low back? Hamstrings? Calves?
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Can you lunge forward, maintaining a tall posture with pelvis square and foot forward? What do you feel may limit you? Is it the front part of your hip? Calves? If nothing, take a step forward and reassess.
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Can you get into a deep squat? What do you feel may limit you? Pressure in the hips or knees? Tightness in the ankles or calves?
Based on this screen, you may have discovered areas that may be stiff or less flexible. Critical areas for walking and running include ankle dorsiflexion (amount of bend up) and hip extension (how far the leg can get behind you).
This is the opportunity to push the limits to reestablish better habits of mobility and flexibility. This will reduce injuries and improve overall performance.
To work on these areas, you may attend a local yoga class. For more specific work, consider finding your local physical therapist, massage therapist, or body worker.
What About Strength?
Each step you take, requires your body to control 1-3 times your body weight. “Heavy” strength helps improve the ability to cover ground more efficiently, improving performance and reducing injury risk.
As you work to improve mobility and flexibility, begin strength motions (e.g. squat) with body weight. Ideally, you can begin to add weight once you are able to move through this full range, pain-free, 10-15 repetitions. If you do not have a background in strength training and/or don’t know where to start, it is important to find your local professional, like Agate Core Therapy, for guidance to reduce risk of injury.
The goal in this transition season is to lift ‘heavy,’ shooting for a weight that only allows you to do 3-5 sets of 5. Stay tuned for more strength focused help and suggestions...
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