HOME TRAINING DURING QUARANTINE – REFLECTIONS and TIPS

At PBtarget Coaching we would like to put in our two cents regarding home runs / workouts and give our science-based reflections as well as recommendations and tips to make the most of them.
We have noticed that a large number of workout routines and running challenges are being thrown out in social media these last days. This fact shows an extreme goodwill to cooperate, and it is great sharing and exchanging our workouts since this allows us to be creative and to stay motivated during this challenging period.

However, we would like to share some reflections with you:
-We are trail runners, we are used to running on technical and rough terrain, which means our joints – neuromuscular system are usually strong.
-Running at home is usually done at low speed, which means a lower impact and load on our joints.
-Running at home will be a very different exercise whether we have a 5-meter room or we have a 50-meter garden where we can run squares without turning around.
-Since we run in short spaces / distances it isn't very easy to execute an excellent running technique.
-Every time we turn around / change directions when running at home, our Lumbo-Pelvic-Hip Complex and lower body joints need to absorb our body weight, with the risk of injury that this involves.
-Every runner has a different level of fitness.

Taking these all reflections into account, we would like to point out the following recommendations and tips:

1-ADJUST WORKOUTS TO YOUR CURRENT LEVEL OF FITNESS. Workouts that work for other people might not work for us. Avoid overtraining as well as training with higher intensities than before the quarantine. Avoid performing challenges that go beyond your level of fitness, for example, 100 burpees challenge, if we have never done more than 5.

2-ALTERNATE different workouts during the week. These could include:
-Jogging at home (2-3 days)

-Dynamic stretching / strengthening (2 days)
-HIITs - High-Intensity Interval Training (1-2 days)
-Static running / Skipping / Rope jumping
-Proprioception
-Yoga / Pilates
-Indoor cycling or treadmill (if possible)
-Stairs (if possible)

3-TAKE AT LEAST A DAY OFF A WEEK.

4-DO NOT FORGET TO ENJOY :)

Lastly, we would like to encourage you to keep being active and motivated, as this will not only benefit you physically, but it is also essential to keep your mind clear these stressful times.

We hope you find this information interesting. Keep the great work up! One more day at home means one day fewer to get out in the trails!