Until you are happy the leg is ready to take on the load of running again, I think a repeat of last week is sensible. We can always add some extra minutes to the cross training if you feel good. But you can do that on the day. So if you get to 20 on the stairs and feel like you can go on, add an extra 5 mins for example. PBs can come in many forms, including extra flights on the Magic Stairs. Any problems let me know.
Leg felt better after the massage and hopefully resting it sunday would have helped. Was good to get a few extra mins in on Sat. Put myself back on strava and looking forward to a better week in the gym 😊
Well done Dan, the fact you are still getting stuff done whilst injured is the most important thing.
Combining legs and arms into one session. Working the upper body isn’t essential as runners but it’s good to feel strong and it can help with technique. You can switch out some of these exercises for similar alternatives if you find it easier. Just be careful not to overwork the same muscle groups.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A pretty challenging session working on your upper body and the core. Both are important as runners to ensure we continue to run with good form.
A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Combining both the legs and core into one good session can offer some good variety. Be sure to be sensible if you do change up any of your weights or use different exercises.
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints. You want to be working at the top end of your aerobic zone, just under LT1 (zone 3 on Garmin).
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.
20 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.