Exercise Time!
I have received a lot of support and encouragement over the last couple of months from Peterwell's own W Bro Adrian Thomas. He has sent me content for the blog, suggested topics, helped with Cocktails and Comedy, which was his idea, as was the weekly column by our Chaplain W Bro Rev'd Aled Lewis. He sent the article below - I think he might be trying to tell me something, or perhaps I'm just feeling guilty about how little exercise I have done whilst we've been in lockdown! I don't think I will be joining Adrian on any of his half marathons any time soon though, however helpful the training tips are 😃.
"Treadmill running and road running are not quite the same. Running on the treadmill is easier than running outdoors, for a variety of reasons. One reason is that the treadmill belt assists leg turnover, making it easier to run faster. So most runners find that their pace on the treadmill doesn’t correlate to their road pace. Also, some of the soft tissue conditioning or “hardening” that occurs with road running does not occur with treadmill running because the plate or base on the treadmill "gives" more than road surfaces. And, obviously there are no weather conditions to deal with when running indoors.
However, the treadmill can be a great training tool. Because treadmill running is easier, use it for speed work. Use the treadmill to help you run faster by speeding up the pace for short intervals and then slow it down for recovery intervals. This is a very convenient way to get in some speed work or tempo runs in a controlled setting.
Running in place (like with your Wii Fit) would count as cross-training. For more cross-training, you need to incorporate sit-ups, push ups or other calisthenic-type exercises that promote muscular strength and endurance. Including muscular strength and endurance exercises as part of your training regimen complements your running. These exercises promote strong postural or "core" muscles. Strong postural muscles help you maintain good running posture and prevent slouching over during the later stages of the race. Poor posture adds additional weight on your diaphragm muscle, the muscle responsible for breathing, and increases its workload. Run outdoors two or three days a week, with one day designated as your long run day and one or two other runs of shorter distance. This will provide the mileage, the conditioning, and the weather acclimatisation you need for your potential half-marathon. Include the treadmill one or two days a week for speed work or tempo runs. This gives you three to five days of running. Continue with your cross-training one or two days a week, focusing on muscular strength and endurance. Add some stretching exercises to promote muscular flexibility and you have a very well-rounded training plan."
However, the treadmill can be a great training tool. Because treadmill running is easier, use it for speed work. Use the treadmill to help you run faster by speeding up the pace for short intervals and then slow it down for recovery intervals. This is a very convenient way to get in some speed work or tempo runs in a controlled setting.
Running in place (like with your Wii Fit) would count as cross-training. For more cross-training, you need to incorporate sit-ups, push ups or other calisthenic-type exercises that promote muscular strength and endurance. Including muscular strength and endurance exercises as part of your training regimen complements your running. These exercises promote strong postural or "core" muscles. Strong postural muscles help you maintain good running posture and prevent slouching over during the later stages of the race. Poor posture adds additional weight on your diaphragm muscle, the muscle responsible for breathing, and increases its workload. Run outdoors two or three days a week, with one day designated as your long run day and one or two other runs of shorter distance. This will provide the mileage, the conditioning, and the weather acclimatisation you need for your potential half-marathon. Include the treadmill one or two days a week for speed work or tempo runs. This gives you three to five days of running. Continue with your cross-training one or two days a week, focusing on muscular strength and endurance. Add some stretching exercises to promote muscular flexibility and you have a very well-rounded training plan."
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