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WORKOUTS<br />
The 10km Zen Master Plan<br />
Julia Willmott provides this four week training<br />
programme for advanced runners<br />
This is a great four week<br />
plan for an advanced<br />
runner who has<br />
competed in 10km<br />
runs before and wants to<br />
improve his/her personal best.<br />
It combines runs with yoga<br />
and Pilates to achieve peak<br />
performance of body and<br />
mind. It’s essential that<br />
each session has a warm up<br />
component to release the<br />
synovial fluid in the joints,<br />
warm up the muscles and<br />
increase the heart rate<br />
gradually and safely. A cool<br />
down/stretch session at the<br />
end is also essential to help<br />
prevent injury (especially<br />
for those calf muscles). The<br />
importance of stretching<br />
is still underestimated by<br />
many runners, leading to<br />
unnecessary joint injuries and<br />
muscle strains.<br />
Pilates, yoga and stretching<br />
sessions have also been<br />
incorporated into the plan<br />
on rest days to improve<br />
flexibility, core strength and<br />
joint mobility. Not only will<br />
these help to keep joints and<br />
muscles safe, they will also<br />
improve running performance<br />
and technique. Ideally you<br />
would want to add in some<br />
regular myofascia release<br />
techniques with foam rollers/<br />
balls to help muscle recovery<br />
too. A fortnightly massage<br />
with a sports physio will really<br />
help pinpoint any troublesome<br />
areas and release muscle<br />
tightness and imbalances.<br />
A short meditation at the<br />
start of each day with positive<br />
affirmations will keep you<br />
focused on your goal so you<br />
can hit your personal best on<br />
race day.<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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