Running and walking are both exercises dominated by the large, global muscles (unless you apply specific technique training), so in order to ensure the core and stabilising muscles are engaged and conditioned, it is best to incorporate cross training days between run days. Workouts that are slow, controlled and alignment-focused will target your weaknesses and perfectly compliment the higher intensity cardo training. Harvard Medical School recommends undertaking all four types of exercise into your routine; aerobic, strengthening, stretching and balance. Online Pilates and yoga classes are an effective way to concurrently strengthen, tone and lengthen muscles as well as improve balance and proprioception.
If you asked members of your F45, run club, work team and family, you’d be surprised how many people suffer (or have previously suffered) with plantar fasciitis. Often beginning as an annoyance in the morning, this pain can quickly transcend into a debilitating sharp pain, preventing normal weight bearing until the foot ‘warms up’. If this sounds awfully familiar, chances are you too could be suffering with Plantar fasciitis (pronounced plantar fas-ci-i-tis). With hallmark symptoms of pain first thing in the morning, after rest, and with prolonged periods of standing and exercise, plantar fasciitis can be located in the heel, the arch of the foot, and rarely at the attachment into the ball of the foot.
The higher and narrower the heel, the greater activation is required by key muscles to stabilise the foot and ankle. When the primary stabilisation muscles fatigue, the secondary muscles overcompensate. When fatigued, muscles lose the ability to produce appropriate stability, putting the wearer at risk of injury, and/or causing the wearer to hail a cab.
It is clinically evident that, when performed accurately, the mechanics of a forefoot strike engage the posterior muscles. This can ultimately increase running efficiency, speed, muscle recruitment and endurance.
However, because a rearfoot strike is second nature to most of us, the unique characteristics of a forefoot strike needs to be learnt and safely adopted with progressive training.
It is clinically evident that, when performed accurately, the mechanics of a forefoot strike engage the posterior muscles. This can ultimately increase running efficiency, speed, muscle recruitment and endurance.
However, because a rearfoot strike is second nature to most of us, the unique characteristics of a forefoot strike needs to be learnt and safely adopted with progressive training.
We acknowledge the Cammeraygal clan of the Kuringgai people of the Eora Nation as the traditional custodians of the land on which we live & work. We would like to pay our respects to the elders past and present and to the young people that are the leaders of tomorrow.
