Running is more than just a physical activity; it's a journey that demands proper conditioning to achieve peak performance and prevent injuries. Whether you're a seasoned marathon runner or a beginner looking to move more efficiently, this blog will equip you with the knowledge to enhance your running experience.
Warming Up – Back to Basics
If you're like most people, you might skip your running warm-ups. Why bother warming up if you're about to get hot and sweaty anyway? The truth is, warming up is a crucial part of any successful running routine.
An effective warm-up prepares your body for the activity you're about to undertake. For runners, it's essential to promote blood flow and activate the muscles in the lower legs. By getting your muscles and joints ready for a run, you significantly decrease the likelihood of sustaining an injury. Incorporate dynamic stretches and mobility exercises to prime your body for the demands of running. Furthermore, by including pre-engagement exercises in your warm-up , we practice technique and increase running efficiency in the session ahead.
Strength Training – The 1%ers
Strength training is vital for runners to maintain proper form and enhance endurance. Muscles such as the core, glutes, quadriceps, and calves play a big role in efficient running mechanics. So, by incorporating exercises like split squats, glute bridges and calf raises into your routine, you'll increase your strength and stability, ultimately supporting your running performance.
Cooling Down – Time to Recover
Your cool-down doesn't have to be lengthy, but a short cool-down session can promote recovery and further reduce the risk of injury. Consider walking for 5 minutes post-run or using a foam roller once you get back home. Cooling down is especially important in colder months, as transitioning from running with warm, active muscles to sitting in the cold can result in stiff and sore muscles. Another benefit of cooling down is that it encourages the body to move into a recovery state where it can begin repairing and energising for the sessions to come.
Flexibility and Mobility – Look After Yourself
Implement dynamic stretching before your runs to loosen your joints, reduce muscle stiffness, and enhance your range of movement. After your run, you can incorporate static stretches if you're feeling particularly stiff. Completing static stretching after an activity can help towards better overall flexibility. Stretching when your muscles are already warm also helps to reduce the likelihood of overstretching and injuring yourself.
Join Our Run Club
After the success of last year's Run Club, we've decided to bring it back! Starting in September, this 6-week program is designed to prepare you for the Melbourne Marathon. Whether you're aiming to complete your first marathon or achieve a personal best, our structured training plan will guide you every step of the way. Join a community of motivated runners, receive expert coaching, and build up your endurance and speed. It's the perfect opportunity to take your running to the next level and achieve your half or full marathon goals.
At RISE, we also offer Level Up Running (indoor conditioning), which is the perfect way to increase your strength and technique to support your running performance. Our indoor conditioning sessions are ideal for the colder months, helping you stay on top of your running progression and prepare to push yourself no matter the weather. To find out more about our Level Up Running Program, click here. You can also speak to our RISE staff about booking a session with our in-house physio or osteo if you need assistance with any running-related injuries.
Stay strong, stay motivated, and keep running!
