Ticking Over in Lockdown

For many budding triathletes and runners, this period of lockdown has significantly disrupted our normal training routines, however it is crucial that we follow the government guidelines and adapt our training plans to ensure that our bodies keep ticking over, whilst we continue to follow the rules that are in place.

So, many of you may be looking for ways to keep active during the lockdown period? Why not try a home workout and keep fit without leaving your lounge! 

Whilst gyms and leisure centres remain closed, many of us may be concerned about the impact this will have on our physical and mental health. Not to worry, there are plenty of ‘no-equipment needed’ workouts that can be done from home. Embrace this time in self-isolation to try a workout that you've never done before. You could try to add some simple exercises into your daily routine that will become a healthy habit in no time.

Personally, I am trying to focus on adding in some all-important strength and conditioning exercises to my daily routine. Normally, I excuse myself from these sessions claiming I'm 'too busy', but in reality post-run I tend to grab dinner and join the girls on the sofa. This is when I should be doing a short but effective S&C session. A few quick stretches post-run and I think I'm done, but we need to do more!

So, in a bid to add some strength and conditioning exercises to my training plan here are a few exercises that you can do at home, to help keep your body ticking over during the lockdown period. These exercises will also help to prevent injury when training and racing resumes.

1. Crunches with twist
Sit on the floor, with your legs out in-front of you at 90 degrees, then cross your arms over your chest, before lowering your body to a 45 degree angle to the floor. Return to the start position, touching your right elbow to the left leg as you sit back up, repeat on alternating sides. A strong core is a key component when seeking to improve your stability, balance and control when running. Strengthening your core will help you to improve your running form, which is especially important during longer runs as you become increasingly fatigued.

2. Heel raises

Stand on the end of a step, so that your heels hang over the edge, make sure your feet are shoulder width apart and are pointing straight ahead. Then raise up onto your toes and then return to the start position. This calf building exercise helps to build lower leg muscles that will assist you when running. Also if you have previously experienced a calf or Achilles injury, this exercise will help to strengthen the those tissues, potentially preventing further injury.

3. Superman
This exercise will help to improve your posture as well as building your back muscles and glutes. Place your hands under your shoulders and knees under your hips. Then, lift one arm forward, whilst simultaneously lifting the opposite leg back. Complete this exercise on alternating sides, 20-30 times. This also helps to prevent swimmer's shoulder, hence it offers a great way to prepare for getting back into the pool. 

4. Shoulder reach
Lift both arms above your head, crossing one wrist over the other and inter-locking your hands. Both elbows should be behind your ears, then go on to straighten your arms and reach up as far as you can. This is a great exercise to improve your shoulder flexibility, which will greatly benefit your swimming performance, when pools reopen.

5. Skipping
This is the perfect exercise to get your heart pumping at the same time as working your core and calf muscles. Build your stamina, whilst completing some much needed conditioning.

Don’t forget to make the most of your stairs. Fitting in the recommended 10,000 steps a day can be quite a challenge at the moment whilst we adhere to the government guidelines and stay close to home, during our daily exercise activity. A few extra trips up and down the stairs can significantly help to keep you active during this time; an easy and convenient way to get your heart rate up and burn a few more calories. 

Here are a few extra tips before you get started: 

1. Be sure to do a short warm up and cool down, just a few gentle stretches. It is important to listen to your body and remain mindful of your limits. 
2. Stay hydrated, if you are increasing your activity levels you will need to take in more water throughout the day to make up for what is lost during exercise. 
3. Be realistic, start with a low intensity or short duration exercise, then if your body feels comfortable the next day, you can progress to a greater intensity or increase the duration of each exercise in your next workout. 

Not to forget the plank challenge of course...

Try to start off holding the plank position for 20 seconds, then as your core stability develops, you can increase this time in 10 second increments. Alternatively, focus on completing three 20 second planks throughout the day to see the best results. Remember to keep your back flat, whilst your head and neck remain a neutral position. Planking is the perfect way to build up your core strength and endurance, this will help to prevent injuries when normal training routines resume.

I for one can't wait to be back running with my local run club and making the most of the summer temperatures, to enjoy some regular open-water swims, however for the time being, we have to be sensible. The rules are in place for a reason, stay in, workout, it's simple.

Stay home and stay safe!

Lot x