Lockdown Running #2

So, we are well into November and the second lockdown is presenting many of us with more opportunities to run.

Think back to a simpler time, a ‘normal’ November the 9^th. For me this is up at 6am, drive to work in the dark for 7:15am. Teach some very tired teenagers how to do trigonometry in their worst subject of the day until 3pm. Then its time to pack up and arrive back home, in the dark, anytime after 4pm. The next big decision was whether to run or not. Since I had planned to run all day then the decision is already made. You pull on your wet trainers (forgot to dry them out from the day before) and hope that the head torch is on full battery. Head out, feel a bit drained for the first couple of miles then realise you are glad to have got through a Monday and enjoy the mist rising up within the pitch-black surroundings.

This November looks somewhat different. For some, we have been offered free reign to tackle that difficult November run in daylight. What was very common and the reason I have seen so many running related injuries in the Physio clinic since lockdown #1 is because we are prone to go further, go faster, go more regularly than we have ever done before. Many of us, who are normally gym goers are reaching for those ‘old’ running trainers and expecting our bodies to cope with zero to 10km in one day flat. I cannot comment or suggest that this is definite ‘no go’ because we all need this stress relief in such difficult and frustrating times.

Here are couple of tips to make lockdown running #2 safer and more enjoyable than ever before.

1. Set a goal over the next 4 weeks. Think about your starting point and what you would realistically like to achieve by the end of lockdown.
   
2. Take a baseline. This depends on your current level of fitness, run to a comfortable distance or duration, and see how you pace stacks up. This will give you something measurable to look back on in 4-6 weeks’ time.
   
3. Get a plan. Either set yourself one or get in touch if you need a little help. Aim only to increase mileage volume by 10-15% per week.
   
4. Add in intervals and variety. We stick far to easily to what we are used to. Unfortunately, if you go out and do the same distance at the same pace over and over, you are likely to hit a plateau in your progressions. Also, running does get boring without the different elements added. For ideas and inspirations, please get in touch and I can help boost your plan with some tailored sessions.
   
5. Make sure you are in the right trainers. There are still many of ways to get a fresh pair of trainers, head to @RunningForm where there is a click and collect or delivery service available.
   
6. Build your body around the running. Again, it is quite easy for us to expect our bodies to be strong enough to run. But if you have got more time and you are expecting your bodies to cope with increased demands you will be in for a shock! Strength and conditioning sessions, drills and plyometrics are within a package I offer. Also, book in for that well-deserved maintenance massage @PhysioForm which remains open to patients throughout.
   
7. Monitor your progress, take time to reflect on your week of training, how did it go? How could it have been better? What have you achieved? Within my training programs I have weekly feedback discussions as well as daily conversations looking at Strava data with all my athletes currently on a tailored Run 4 U and Perform program.

Whatever you do this lockdown, be safe, be awesome and run happy!