It is disappointing that the UTA has been delayed again this year. A lot of you will feel like you have been training for nearly a whole year for an event that hasn’t yet happened.
Your time has not been wasted however. The training has no doubt been good for your mental and physical health, and it will have helped you to build a large base of strength and endurance which you can put to good use at next year’s event.
If you have been following one of our UTA training plans, you should currently be in great condition with plenty of strength and endurance. (learn more about specific training)
Now it is time to back off the volume and intensity so that you can recharge your batteries before building up again for next year’s event.
What Training Should You Do Right Now?
Now is the ideal time to go back to a base training plan.
YOUR BASE TRAINING PHASE SHOULD INCLUDE:
- Mostly Easy Aerobic Runs
- A Gradually Increasing Long Run to Build Endurance
- Maintaining Leg Speed with Fartleks and Accelerations
- Establishing a Stretching and Mobility Routine
- Strength and Plyometric Training
If you get the right mix of each of these “ingredients” you can put together a perfect base training phase which will set you up for an awesome, injury free, race build up. Learn more about base training
We have created a specific plan designed to help you train smart all the way till race day. Learn more about the UTA Training Plan
How to keep fit during Lock Down?
Here are some simple things you can do anywhere to maintain your fitness (and your marbles!)
Skipping – You don’t even need a rope!. Skipping is one of the best running-specific ways you can maintain your cardiovascular fitness and strengthen your calves and achilles.
Jump Squats – These will help to keep your glutes and quads strong
3 Minute Lunge Workout – Lunges help to strengthen your glutes, hamstrings and quads, and improve your balance and coordination.
Push Up / Side Plank – These will help improve your core strength
Round the Clock – This will help to improve your ankle flexibility and improve the strength and stability of your hips and pelvis
Foam Roll Your Quads – All of these exercises are likely to result in tight quad muscles, so make sure you do some foam rolling to keep your knees happy!
Treadmill Running – If you are lucky enough to have access to a treadmill make sure you run with good technique. The repetition caused by taking exactly the same stride thousands of times on a treadmill can make you more susceptible to overuse injuries like ITB pain or Achilles tendonitis. You can minimise the risk by incorporating all of the above exercises, as well as focussing on your running technique.