You’ll notice this week I’ve scheduled your first cross training session, but before I send you off without any direction I thought I would recommend a few possibilities.
Cross training is simply another form of exercise apart from walking/running that will assist you with your preparation for the 4 December Intertrust Cayman Half Marathon while working your muscles in a slightly different way.
Swimming: We are lucky to have access to some of the best open water anywhere in the world. It’s much nicer than swimming in a Canadian lake in September. Why not get in the clear blue water, enjoy a non-weight-bearing training session and take the stress out of your joints. A pool will work just as well.
Water running: This is a great alternative for injured runners or as a substitute for an easy run. You can get floatation belts here on island and it can be done in the sea or a pool.
Cycling or spinning: Cycling and spin classes are great low-impact forms of exercise to boost your cardiovascular fitness.
Elliptical machine: This is a total body cardiovascular workout and a good low-impact alternative.
Power walking: This is a good activity to substitute for an easy running day, especially if you’re recovering from a long run or tired legs.
Stretching
Last week I received a request to write about my approach to stretching. I’ll admit I find it a bit difficult to explain the exact movements in this column. However, the Internet is an excellent resource and there are numerous clips which will show you how to stretch and with the proper form.
Ideally, runners will want to increase flexibility in their ankles, calves, hamstrings, quadriceps, hips, groin, and IT band.
Flexibility is important for a couple of reasons. First, to prevent injuries and, second, to allow for a full range of motion to generate maximum speed.
Flexible athletes may not always be the fastest runners but inflexible athletes are often injured runners – ask anyone who has lost flexibility due to an injury. When a muscle becomes tight or injured, the compensating muscles are at risk of injury as they try to pick up the slack from the weakened area.
In an ideal world I’d stretch daily but I don’t always make time for it. I aim for at least four days a week for about 15 minute at a time (i.e., after a run or while watching TV). Each stretch should be done slowly and held for 15 to 30 seconds.
Like all things, stretching can be overdone. Repeatedly stretching beyond your normal range of motion in a joint can cause an injury, so listen to your body and don’t over do it.
One of the best ways to stretch your body is through the practice of yoga. Last week I wrote that a regular yoga class in my work-out routine was one of the best changes I had made to my physicality.
Many athletes think of yoga as new age and flighty, but you’ll learn quickly that yoga is anything but. Yoga offers many of the same benefits as strength training. Yoga poses can correct muscle imbalances, align the joints, improve bone density, and stretch and strengthen muscles to prevent pain and injury, particularly in injury-prone zones such as the hips, hamstrings, knees, Achilles tendon and IT band.
Notice the similarities between what you want to stretch and what you will stretch in yoga. Now do you see why so many runners are doing a class or two a week?
Let’s recap some of the benefits of yoga:
Correctly aligns and strengthens the knee,
Strengthens your arches to provide better shock absorbers (my toes are starting to splay),
Promotes release of tension to avoid injury,
Improves circulation in connective tissue which helps your recovery after sport.
And let’s not forget the breathing techniques which can improve oxygen consumption as well as focus. Thankfully Grand Cayman has a number of yoga studios around the island. I frequent quite a few of them myself and I’m pretty sure you can find a class which will suit you.
Your health is of the utmost importance and not to be neglected. Even though moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start any exercise programme.
James Murray, who is training to run 100 miles around Grand Cayman as part of his “A Crazy Idea” campaign, provides weekly training tips for those who want to complete their first half marathon (13.1 miles).
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