It's getting warmer, the trails are thawing out....and we're 100 days away from this year's Vermont 100. So, what can you be doing to gear up for this summer's adventure?
Now is the time to start running on rolling terrain (if you aren't already). While running on hills isn't accessible to everyone - do what you can, even if it means taking a trip every other weekend to hit some super hilly trails. You'll want to get in the habit of power hiking the uphills and relaxing (but running strong) on the downhills. These will both be good skills come race day.
If you aren't someone who can regularly run the hills, you'll want to strengthen your quads and hammies in other ways. Look into some quick strength routines, such as:
- 1 minutes of lunges (alternating legs)
- 1 minute of air squats
- 1 minute of step-ups for each leg (try to go to the 2nd stair up)
- 1 minute of step-downs for each leg (controlled)
Easy peasy, over in 6 minutes and will start to strengthen the legs in a way that you'll be grateful for come mid-July. Do this 2-3 times per week.
Now is also the time to think about core strength. While it seems silly, your core holds you up and keeps you from falling...and often doesn't get the attention that it needs. (Plus, without good core strength, you'll be the person leaning over at the finish that I'll need to keep upright...and no one wants to be that person!) Get into the habit of doing some core work 3 times a week, but it can be a simple 5-minute routine such as:
- 1 minute plank
- 1 minute (30-sec per side) side plank
- 1 minute bicycles
- 1 minute bridges
- 1 minute crunches
However, it's just as much fun to do a 'deck of cards' and have each card be a different ab/core exercise. Pull 5 exercises each time you do core, and mix it up! The point is, to work the mid-section...it's more important that just the vanity of having a tight core!
By focusing on hardening the quads/hammies, and by strengthening the core, you'll start setting yourself up for success at this year's VT100!
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