Running and how to make the most of your training

Congratulations! You’ve got your place in the upcoming race. Whether it’s your first race or you’re a seasoned runner, be it a 5k, half marathon or Ironman race; keeping your body healthy while you complete your training is crucial to achieving your overall race goals.

As a Chiropractor, I see many runners with injuries from training and many who find their running performance enhanced when their body is functioning at a higher efficiency after receiving Chiropractic care.

There are also many actions that you can undertake as part of your training plan to keep your body working at its optimal level. Included below are some recommended actions to maintain a healthy body during your running training.

I cannot emphasise enough how important stretching is as part of your training. Leg and low back stretches are going to be the main areas you want to focus on but upper back and shoulder stretches can also be helpful as tension will also build in this area with the extra stresses on your body as you increase your training.

Top 5 muscles to stretch for running are:

1. Calves
2. Hamstrings
3. Quadriceps
4. Glutes
5. Low back

Photo’s to demonstrate these stretches and others can be found on the 360 Chiropractic Facebook page.

https://www.facebook.com/360-Chiropractic-293923517792988/ 

Breathing is another principal key to great training sessions. We all breathe without having to actively think about it but interestingly we don’t all do it as efficiently as we could. If you are not breathing as well as possible you will tire more easily when running and likely experience more muscle fatigue, you will also feel more tired in general which may affect your motivation to train. In relation to the above suggestion that you will benefit from upper body stretches even if your training only incorporates running – this bares relation to breathing technique – if your breathing is laboured you will overuse the accessory to breathing muscles in the upper body which in turn can labour your breathing further if the muscles are tense and tired from overuse.

Quick tips for improving your breathing technique:

• Breathe through your nose rather than your mouth
• When you inhale your abdomen should rise as opposed to your chest

Useful link for breathing techniques: http://buteykoclinic.com/

If you are interested to find out how Chiropractic Care can help you please contact us: 07582 907702 or chirohazel@gmail.com

Other links you may find helpful to your running training:

A Facebook page containing nutrition advice for athletes from our friends at Health & Hart:

https://www.facebook.com/groups/Theravenousathlete/

If you are interested to improve your running technique:

https://runningschool.co.uk/