Since we’re gearing up for the Tamarack Ottawa Race Weekend with Team CIM, we’re taking this month to look at running, training, and competition with diabetes. Last week we asked what people found to be the biggest hurdles in keeping up with training. To review those responses, click here!
This week’s Monday in Motion Q: What other exercise (e.g. specific strength training or yoga) do people do to keep in shape for running?
Responses: Hank said he’s been doing the P90X workouts to get his core and upper body in shape. Jen said she’s been getting into slacklining, as it’s a “killer core workout”. Luke mentioned volleyball. And, over on Twitter, Cherise (@SweeterCherise) mentioned that though she only runs right now, she is trying to find a crossfit class or a Zumba class to take in between.
So, what was the point of asking this question and considering exercise other than just running? Here’s Jen with some insights…
Jen’s Take: Often when we jump into a new training routine, whether we are getting set for an upcoming half marathon, starting up spring lacrosse, or lifting weights for the first time in a while, we can become so entrenched in our new routine that we forget about the importance of well-rounded fitness. Take, for example, my recent training for the Ottawa 10k race. My focus is simple: Get out there. Run. My physical fitness routine has been so completely taken over by my runs, that I have totally let the thought of any other sort of physical activity fall by the wayside.
Physical fitness is made up of three main components (each of which are made up of several other components, but let’s keep things simple): Cardio Activity, Resistance Training, and Flexibility. Although elite athletes and those training for a very specific athletic outcome will often focus solely on their sport of choice, for many of us, combining aspects of each type of activity can help keep us on our toes, physically fit, and having fun while we are at it.
As many CIMers are prepping for the upcoming Ottawa races in just over an month, and others throughout the country and beyond are getting set for Spring races, look for ways that you can incorporate flexibility training into your regular routine. Is there a yoga class you can join once a week? Can you set aside some time to stretch out after your runs? Making your flexibility a priority is important in reducing the risk of injury.
And don’t forget the benefits of resistance training! Although hitting the weights might not explicitly make you a faster runner, over time, the benefits of resistance training are invaluable. Not only does resistance training increase your overall muscle strength and power (perhaps helping you lengthen your stride or improve your form), but it is a key factor in body composition change (decreasing fat mass, strengthening bones, increasing metabolic rate). And don’t be fooled – you don’t need an expensive gym membership or fancy equipment to incorporate resistance training into your routine! Consider hitting up the gym to learn the basics, perfect your techniques, and pick up some tips and tricks from a trainer, and then get creative at home!
