Changing your training while the gym’s not open?

Over the last few months I have had many calls regarding new ‘sports injuries’, many of which may have been triggered by a new way of training during lockdown.

Previously, some of you may have been happily training in the gym, running on the treadmill or lifting weights.  With all that coming to an abrupt stop, people are having to devise new ways of keeping fit. (which is very important during these times! Not only for physical health but for mental health too!)

We are going to focus on a few exercises that have been popular for home training over the coming weeks – starting with running.

Take for example a person who usually does all their running on a treadmill.  They have now decided to take a lovely run out on the road. Sure, they can complete 5 miles on a treadmill, but running any distance on the road is very different!

During treadmill running, the moving belt assists your movement. Such, that you don’t have to push off so hard to get to your next step.  The treadmill also has a nice degree of cushioning to help reduce impact through your feet, knees and hips. Now….the road is going to take all that away from you!

The ground at present is extremely hard due to all this glorious sunshine so the impact through your feet and legs is much more.  Muscles that are not as strong or possibly imbalanced, are now having to work extra hard.  This can sometimes, over prolonged periods lead to overuse injuries. Again, if you had some wear and tear in your knee cartilage that you were not aware of, this can sometimes trigger some pain there too. We see a lot of cases of runners with weak or poorly activating glutes.  This can cause the knees to drop in a little, coupled with the added impact, this can also have a detrimental effect on your knees and ankles.  You may also find that your foot biomechanics change when you run on a treadmill to a road so your trainers might not actually be helping you!  And what about shin splints??

This all sounds a bit doom and gloom! Well…..its not!  Here are some tips to help you transition safely to running outside.

ALWAYS warm up properly!  Try to loosen muscles and joints with mobility movements without static stretching. Use dynamic stretches.

Start off slowly!  Try a few short runs at a slower speed and build it back up to what you may have been doing on the treadmill.  Trying to replicate your treadmill workout outdoors could cause injuries, so let your body get used to the change.

Make sure your footwear is good.  Old, worn out trainers could cause unnecessary stress to your feet.

DON’T train through pain, your body is telling you something.

Finally, spend some time stretching at the end.  It’s very easy to tighten up during times of reduced exercise or home working. Hold each stretch in a relaxed position for at least 45 seconds. Try adding yoga or Qi Gong to your routine to give your body a new experience!

If you’re unsure of what to do, give us a call and we’ll help!

Take care and keep exercising SAFELY!