Spring Tune-Up
By Kris Geier
Winter 2018 has stretched out longer than even the groundhog predicted, but the weather looks like it’s finally going to break and soon we ’ll be out and about, hiking, climbing, cycling, running, and paddling. Before we jump back into our favorite outdoor activities, it's important to be physically, as well as mentally, prepared for our Spring endeavors.
After spending months hibernating in our homes warm weather leads to a sudden uptick in our level of activity. Signing up for a race is frequently used as motivation for getting into shape, but there is more that goes into Spring training than simply logging miles. To prevent injury and make the transition to peak fitness more smoothly try incorporating some basic movements to release tight joints and then strengthen the muscles around them.
Ideally, we maintain a good cardio base over the colder months. Depending on what activities we’re used to doing that can be running, or if your knees will not allow, an elliptical or bike.
One of the best ways to prevent injury is to maintain ideal joint range of motion, otherwise known as flexibility. If you don’t already own a roller, get one and make it part of your pre-training routine. (see Pic #1) rolling is a great way to warm-up tight and/or sore muscles and increase blood flow to those muscles to better facilitate joint mobility.
Corrective exercises and stretches can prevent the tightness that we create throughout our daily lives. Working for many years as a private personal trainer, I find a lot of my clients spend more than 12 hours a day sitting. Hours spent running, climbing, or biking will not reverse the tightness created in your hips and shoulders from spending too much time in a seated position. Corrective exercises like bridges and bird-dogs can help to open up hips and shoulders.
The hip flexor stretch(see pic) is great for cyclists to open up the front of the hip. Once you have opened up your range of motion by rolling, stretching, and corrective exercises, you can get started strengthening.
The following exercises are great for all types of athletes. Keep in mind, the body works as a complete system, which means, arm and shoulder strength may not directly affect your running but it will help with balance and coordination, thereby making you a more efficient runner. Likewise, core strength and flexibility can make it easier to load and unload your kayak or SUP as well as improve balance and maneuverability on the water.
For strengthening start with -
Lateral Band Walks – A lot of runners,hiker, triathletes, and bikers only move in one direction…forward. Train those hip stabilizers in the frontal plane. These muscles assist the larger quadriceps and hamstrings. Bend your knees slightly and step side to side with an exercise band around your ankles.
Winter 2018 has stretched out longer than even the groundhog predicted, but the weather looks like it’s finally going to break and soon we ’ll be out and about, hiking, climbing, cycling, running, and paddling. Before we jump back into our favorite outdoor activities, it's important to be physically, as well as mentally, prepared for our Spring endeavors.
After spending months hibernating in our homes warm weather leads to a sudden uptick in our level of activity. Signing up for a race is frequently used as motivation for getting into shape, but there is more that goes into Spring training than simply logging miles. To prevent injury and make the transition to peak fitness more smoothly try incorporating some basic movements to release tight joints and then strengthen the muscles around them.
Ideally, we maintain a good cardio base over the colder months. Depending on what activities we’re used to doing that can be running, or if your knees will not allow, an elliptical or bike.
One of the best ways to prevent injury is to maintain ideal joint range of motion, otherwise known as flexibility. If you don’t already own a roller, get one and make it part of your pre-training routine. (see Pic #1) rolling is a great way to warm-up tight and/or sore muscles and increase blood flow to those muscles to better facilitate joint mobility.
Corrective exercises and stretches can prevent the tightness that we create throughout our daily lives. Working for many years as a private personal trainer, I find a lot of my clients spend more than 12 hours a day sitting. Hours spent running, climbing, or biking will not reverse the tightness created in your hips and shoulders from spending too much time in a seated position. Corrective exercises like bridges and bird-dogs can help to open up hips and shoulders.
The hip flexor stretch(see pic) is great for cyclists to open up the front of the hip. Once you have opened up your range of motion by rolling, stretching, and corrective exercises, you can get started strengthening.
The following exercises are great for all types of athletes. Keep in mind, the body works as a complete system, which means, arm and shoulder strength may not directly affect your running but it will help with balance and coordination, thereby making you a more efficient runner. Likewise, core strength and flexibility can make it easier to load and unload your kayak or SUP as well as improve balance and maneuverability on the water.
For strengthening start with -
Lateral Band Walks – A lot of runners,hiker, triathletes, and bikers only move in one direction…forward. Train those hip stabilizers in the frontal plane. These muscles assist the larger quadriceps and hamstrings. Bend your knees slightly and step side to side with an exercise band around your ankles.
Ladder drills(if you have access to a ladder) Also great for hips and foot speed. I'm looking at you Cyclocross. Lay a ladder flat on the ground, with as much speed as you can step between the rungs up and down the length of the ladder. Videos of these drills can be found on my Facebook page.
Body weight exercises 2-3 sets of 12-15 repetitions
- Push-ups
- Split squat with rear leg elevated (photos)
- Physioball roll under- lay flat on the floor on your back with your heels on top of the ball. Raise your hips and roll the ball towards you pulling with your hamstrings then roll the ball back and lower your hips to the ground.
There isn't a layback in the Gunks that isn't made easier by a strong core.
Resistance exercises –
-Kettlebell get-up
-Three-point row
-Lateral dumbbell shoulder raise(scaps)
-Romanian Deadlift or RDL (See photo)
Put the time in early in the season and reap the benefits in a long, healthy, summer of fun.
Body weight exercises 2-3 sets of 12-15 repetitions
- Push-ups
- Split squat with rear leg elevated (photos)
- Physioball roll under- lay flat on the floor on your back with your heels on top of the ball. Raise your hips and roll the ball towards you pulling with your hamstrings then roll the ball back and lower your hips to the ground.
There isn't a layback in the Gunks that isn't made easier by a strong core.
Resistance exercises –
-Kettlebell get-up
-Three-point row
-Lateral dumbbell shoulder raise(scaps)
-Romanian Deadlift or RDL (See photo)
Put the time in early in the season and reap the benefits in a long, healthy, summer of fun.
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Kris Geier is veteran fitness specialist who works with private clients in the Westchester/Connecticut area. For close to twenty years, he has trained hundreds of clients of all ages and abilities, working on everything from speed and agility, weight management and strength and conditioning for various sports. Kris has a degree in Exercise Science from San Francisco State University and is a certified Exercise Physiologist from The American College of Sports Medicine. He is a practitioner of Chinese martial arts and a former triathlete/marathon runner, who has competed in races of all kinds. He is an avid outdoorsman who ski’s, mountain bike’s, snowboards and enjoys long hiking treks with his wife and two sons. Kris can be contacted at [email protected] Visit his facebook page Fitprokg. |
