When I took up running initially, I placed a lot of importance in
the pre and post run stretch. These were muscles that weren't used to moving at
pace therefore they had to be looked after. As time went on, however, just to
do the run was enough for me, spending time stretching never crossed my mind -
and this was a mistake. Back, hip and other aches and pains followed and all
because I couldn't be bothered with that extra ten minutes just to stretch!
This training programme has
taught the importance of these stretches as an ache and pain that's not catered
for by stretching now can result in a trip to the physio (or worse
chiropractor) later!
It's quite common to experience
tight calf muscles which can lead to other injuries (in my case the dreaded
planter fascitis!) so stretching and strengthening these muscles as
demonstrated in the link below is advisable.
The hamstrings can also cause
bother for long distance runners so the exercise below may help you overcome
any hamstring problems you may have.
Before you warm up if may also
be worthwhile doing a few exercises like the ones below
After the run these quick cool
down exercises may also help
Throughout your programme, you
will undoubtedly feel knocks and strains and it may also be advisable to see
your physio for a massage to counter act any long term problems which may occur
if you continue to run high mileage and at high intensity.
Remember it's all about getting
to that start line in the best possible shape to enable you to give it your
best shot on the big day!
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