Jonathan Collier Injury Rehabilitation

TOP TIPS FOR A FASTER 5KM?! 🏃🏻‍♂️⠀⠀

1) 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴. A critical part to any recreational runner or athlete's ability to perform better. Exercises such as lunges, deadlifts, squats, kettlebell swings etc plus core stability. ⠀⠀

2) 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻. Eating adequate levels of protein on a daily basis (approximately 1g per lb of body weight), remaining hydrated, fueling before and during runs and maintaining an ample bodyweight will allow you to perform at an optimal level. ⠀⠀

3) 𝗘𝗮𝘀𝘆 𝗥𝘂𝗻𝘀. Yes, easy! Initially, from our point of view, to avoid overuse injuries, such as achilles tendonitis. This will develop an ability to run for longer. A heart rate monitor can be hugely beneficial to monitor your "easy zone". As a rule of thumb, aim for approximately 140bpm. ⠀⠀

4) 𝗙𝗶𝗻𝗱𝗶𝗻𝗴 𝗼𝘁𝗵𝗲𝗿 𝗺𝗲𝘁𝗵𝗼𝗱𝘀 𝗼𝗳 𝗮𝗲𝗿𝗼𝗯𝗶𝗰 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴. Swimming and cycling are great ways to aid your aerobic training in a different way and break the repetitiveness of running. ⠀⠀

5) 𝗔 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 (𝗻𝗼 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝗼𝗻𝗰𝗲 𝗮 𝘄𝗲𝗲𝗸) 𝟱𝗸𝗺 𝘁𝗶𝗺𝗲 𝘁𝗿𝗶𝗮𝗹 𝗿𝘂𝗻 𝗮𝘁 𝗮𝗲𝗿𝗼𝗯𝗶𝗰 𝘁𝗵𝗿𝗲𝘀𝗵𝗼𝗹𝗱. This is approximately 85% of your max heart rate ⠀⠀

6) 𝗦𝗹𝗲𝗲𝗽. We all love it! Sometimes it's more difficult to get those much-needed hours in but aim for 7hrs+ a night if possible, plus extra if you've added extra training into your routine. You need recovery more than you think! ⠀⠀

Do you know someone who would find this useful? Share this with your running friends! ⠀⠀

If you need our help and support to enhance your performance, get in touch by booking your appointment online.⠀⠀

JPC