A Hollistic Approach to Running and Fitness
In my continued pursuit of optimal health and fitness, I’ve always been drawn to the simplicity and accessibility of running. However, with my recent health outcomes I’m more focused on a holistic approach to running and fitness. By integrating exclusively Zone 2 heart rate running, strength training, and yoga or flexibility exercises, I’m hoping I can unlock further potential and achieve a well-rounded fitness regimen.
Zone 2 Training: Im currently exploring my sweet spot with zone 2 training. Focusing on maintaining a heart rate within a specific range, for myself this means a heart rate no higher than 128 bpm during my runs. This zone allows runners to build endurance, improve cardiovascular health, and enhance the body's ability to utilise oxygen efficiently. Training in Zone 2 is characterised by a moderate intensity that encourages the body to burn fat for fuel, sparing glycogen stores. This approach has proven somewhat challenging so far as I run the trails nearby trails and hilly locations the heart rate goes up quickly. It’s a challenge I’m going to persist with and see how my aerobic fitness develops.
Strength Training: The solid foundation we build while running primarily engages the lower body muscles, neglecting strength training can lead to muscle imbalances and increase the risk of injuries. This year I’m deliberately focussing o n incorporating strength training into my routine to help rebuild this foundation and improve overall muscular endurance, and enhances running biomechanics. Key exercises to use are body weight exercises such as squats, lunges, and deadlifts target the muscles used in running while promoting stability and injury prevention. Also upper body strength training helps keep well-rounded strength, including core exercises to improve posture and balance. These are key elements for efficient running mechanics.
Yoga/Flexibility Training: I’m very focuses on enhancing mobility and flexibility, which are often overlooked aspects of a runner's training regimen. Yoga and flexibility exercises will play a role in improving range of motion, and promoting overall well-being. Yoga helps runners develop body awareness, balance, and mental focus, which are essential for maintaining proper form during runs. I’m incorporating yoga to aid in muscle recovery, reduces muscle stiffness, and promotes relaxation, contributing to a more sustainable and enjoyable fitness experience.
Create a Balanced Training Plan: by implementing a holistic approach to running and fitness, it's important to create a balanced training plan that includes each element in the right proportions. Depending on your individual fitness levels and goals, the distribution of time between Zone 2 training, strength sessions, and flexibility workouts may vary. Finding the right balance will be a work in progress that i’ll develop quickly over time. However, consistency is still the key, and careful progression ensures a sustainable and injury free journey.
As I’ve gotten older it’s been essential fora hollistic approach to running and fitness that goes beyond the simply logging large miles running. By incorporating Zone 2 training, strength workouts, and yoga or flexibility exercises, I’m planning to elevate my fitness, prevent injuries, and enhance a sense of overall well-being. Embracing this well-rounded approach not only makes running more enjoyable but also resets the foundation for a lifetime of sustainable fitness.