The popular ‘high intensity interval training‘ workout boasts many benefits, but are you ready to HIIT it?
If you, like many, jumped straight into it, just consider the advice below which I offer my patients, courtesy of Joe McConkey (Boston Running Centre).
You’re ready for running HIIT workouts if you have:
- Been running 4-5 times a week for at least 4 months
- Regularly thrown in runs at paces 60 to 90 seconds per mile faster than crusing pace.
- Been completing a weekly long run of at least 50 minutes.
In terms of strength and flexibility, you should be able to:
- Hold a squat position for 90 seconds
- Grab and touch your heel to your butt whilst standing, feeling only a minor quad stretch.
Start with one HIIT session a week, and build up to no more than two in a 10-day period.
This advice is tilted towards runners so isn’t for all HIIT sessions, which can be adapted to any sport. But just think twice before you train intensively, and make sure you are FIIT enough.
Alex Horne Chiropractic, back with a vengance!
It appears ‘tis the season to slip a disc in London. Our Chiropractors have seen a string of disc injuries recently, relating to rowing and leg press machines.
Any position which creates high or repetitive forces to the lower back whilst bent forward puts your discs at risk of prolapse or ‘slipping’, such as with rowing or leg press.
Bear in mind that you could be doing damage before you feel pain, especially if you’re not stabilizing yourself correctly. Over time, cartilage fibers lose their strong crisscross pattern and become aligned, making them weaker and more at risk from tears or ‘slips’ (Check out more about discs).
Warming up properly with some gentler body weight exercises will help guard against these injuries, however, technique is fundamentally important for both activities. If you’re not sure how to do it, seek professional advice and in the mean time don’t push them too hard!
Leg press especially starts you off in a more difficult position, squats are safer because you will begin in a safer posture, i.e. standing.
If you need help or advice, you know where to find me.
Alex Horne Chiropractic – Don’t let it slip!
How long do you spend on one leg when you run?
With a decent pace the answer is ‘the whole time’!
So, all you seasoned runners should be able to stand on one leg fine then?
Let’s use a fast, easy test to examine your flawless and injury free technique (and check that hopefully special brew isn’t your pre-run drink of choice).
Standing on one leg, squat down and up with your raised leg behind you.
This is an exaggerated running stride. If you are unbalanced, get pain, poke your standing hip out, or your knee comes across, you are likely losing power and tempting injury*.
You may even find it is the source of a niggle you have.
Post a video of yourself or visit us for a full functional assessment.
Alex Horne Chiropractic – A hop, skip and a squat towards better performance.