Fed up with pounding the pavements? Dean Hodgkin takes you off the beaten track.
Let’s face it: most of us are creatures of habit. When we go running, we stick to the same old route or the tried and trusted treadmill programme. We know where we are, we know what’s coming and it’s nice and comfy. But is it any good for our bodies? Sticking to one training format can increase our risk of overuse injuries and stall our progress, owing to the dreaded plateau effect. And, of course, it can cause us to lose motivation due to sheer boredom.
Mixing up your runs, then, is the best way to boost your body and reach your goals faster. Why not try some of these fresh ideas?
Road run revivers
BACKWARDS RUNNING
Ever tried running in reverse? Fans claim it’s a winner for everyone from hardcore runners to recreational joggers, as it reduces the risk of impact injuries to the knees and lower back, and burns a fifth more calories than the forward motion. It’s not a new fad: avant-garde physiotherapists were prescribing reverse running as a rehab technique in the early ’70s. To begin with, try including it in your warm-up and cool-down – ideally when you’re with a partner who can look where you’re going!
BAREFOOT RUNNING
Surprisingly, training barefoot has a number of scientifically proven benefits, including increased running efficiency, reduced fatigue, a reduced risk of impact injury and improved lower leg strength. But before you bin your running shoes, remember there are health and safety issues to consider, particularly if you’re exercising outdoors. Also, ease yourself in – try adopting this tactic for just one workout a month to start with.
WEIGHTED RUNNING
Adding extra weight will make your heart, lungs and leg muscles all work harder. But, before you start loading up a squaddie’s rucksack to give you extra poundage, try a weighted vest. With slide-in bars, this can be adjusted to suit your fitness level and specific training session needs. And, once you take it off, you’ll feel as if you can run like the wind!
UPHILL RUNNING
Fast-paced shuttle runs uphill are a great way to improve your cardio-respiratory efficiency and build strength in your legs. What’s more, it boosts your mental fitness by making you psyche yourself up to take on the hills; and it will, of course, prepare you for the terrain that you might come across on cross-country events.