If you are a runner, jogger or someone who likes to go for long walks you may be wondering how best to adjust your training and exercise to a 60 minute a day limit. Here are five tips to adjust your training to 60 minutes a day.
1. Treadmill running or walking
If you're lucky enough to own a treadmill this is the best way to incorporate extra volume above and beyond 60 minutes. You can either complete a full run or walk on the treadmill, or split up a run into doing some on the treadmill and some outdoors.
Running on a treadmill can change your biomechanics. It's best to set the incline to 0.5 or 1 to replicate outdoor running. If you are doing a combination of treadmill and outdoor running it's best to run on the treadmill first rather than run on the treadmill when you're tired.
2. Cross training
A good alternative to the treadmill is indoor cycling. There is scientific and real world evidence that cycling fitness transfers well to running. Options include spin bikes or exercise bikes, or if you already own a bike you can use an indoor trainer or smart trainer. Many running sessions can be done on a bike by time. For example for a 5 x 1km running session, if your normally do your 1km reps in 3:30 you could do 5 x 3:30 min hard efforts on the bike.
Other good cross training options that are similar to running include indoor elliptical, pool running (if you have a pool and game enough to jump in in winter), and uphill treadmill walking.
3. Warm up at home
One way to reduce your time away from home is to do your warm up at home.
A typical warm up routine includes A skips, B skips, side shuffle, carrioca, high knees, butt kicks, straight leg march and leg swings. These drills can all be completed at home before you head out for a run.
If you have a large enough backyard or treadmill you may even be able to complete an easy warm up jog at home before heading out.
4. Strength training and yoga
There are additional things you can work on without leaving home such as strength training and yoga. There are many gyms and fitness trainers offering online zoom classes. WynActive are currently offering a number of fitness at home classes: https://wynactive.com.au/find-your-30/fitness-at-home/
There are many different strength routines out there. One I would recommend for runners that requires minimal equipment (bands and a swiss ball) is the Oregon Project Stability routine which has been used by Mo Farah and Galen Rupp. You can find the routine here: https://www.therapeuticassociates.com/locations/oregon/portlandvancouver/north-portland/more/stability-routine/
5. Adjust your training program
My final tip is to adjust your training program during this period. There are a couple different ways this can be done, one suggestion would be instead of doing a short run (30 minutes) and a long run (90 minutes), change this to two medium runs of 60 minutes each. An alternative approach if you normally do high mileage, change your program during this period to be lower mileage but higher intensity. You may be able to handle more tempo or harder efforts which will help keep your fitness up at a lower mileage. When in doubt always check with your coach!
I hope these tips help and we'd be keen to hear from you on any other tips and suggestions. Stay safe!