Athletes share their lockdown routine to keeping focused and fit
Athletes can stay fit during lockdown period
The lockdown undoubtedly dealt a few blows to the normalcy of many people and for most runners too.
Lockdown means no road running or outdoor interaction with fellow runners to minimise contact and the spread of Covid-19.
Comrades Marathon 2019 winners, Edward Mothibi and Gerda Steyn, like most ultra-marathon runners, are preparing for the 2020 Comrades Marathon and the implemented lockdown has forced them to be innovative and find ways in which they can keep physically and mentally strong.
On a recent trip to the mountainous country of Lesotho, Steyn mentioned that under normal circumstances her training sessions consist of running with the inclusion of cross running (pool running, cycling and swimming) and to balance it out when the opportunity presents itself, she hikes.
“I believe in a holistic approach to training, which helps keep my body strong.”
Concerning the lockdown, Steyn has chosen to keep a positive mindset even though she admits she misses running outside.
“I miss the freedom and the feeling of pushing my body while enjoying the outdoors, but I know that this lockdown is for a bigger cause, so I am just trying to be optimistic about it all and appreciating the fact that I am still healthy.”
Sharing how she keeps focused during this uncertain time, Steyn said, “I keep my mind focused on the fact that this (Covid-19) is temporary and that there will be a day where all of this is in the past.”
In terms of training, she explains the course she has taken. “I try to set myself daily targets with my new indoor training regime and that keeps me mentally strong. It is not easy to be unable to run because training is such an enormous part of my daily lifestyle.
“But I have learned from other situations such as injury in the past that it is possible to stay fit without running and I keep reminding myself that there are many other people out there at the moment fighting for their lives due to this virus and that my ‘problems’ are trivial compared to theirs.”
Her fellow Green Dream team member, Edward Mothibi, has also felt the burden of not training due to lockdown.
He tells of a weekly training programme that entails running in his yard for 20-30 minutes, laps, skipping and some muscle-building exercises such as squats and push-ups.
“Training hasn’t been easy since the lockdown started, but I try my best to exercise and keep fit.
“Normally I would train six days a week, doing a 28km mid-run every Wednesday, but now I’m forced to adjust to my environment and work with the space I have.
“Mental strength is also important and that is why I always try to relax, keep calm and stay positive.”
Though there’s a lockdown across the globe, the Nedbank Running Club national manager, Nick Bester, encourages all runners to observe and adhere to regulations of lockdown and consider a few guidelines on training during lockdown.
Guidelines:
• Don’t skip stretching: Stretching is the most important part of training under these strange times to ensure the muscles and ligaments stay flexible and to avoid any injury.
Additionally, runners must remember to warm up before stretching (never stretch cold and/or with stiff muscles.)
• Weigh it out: Weight exercise is highly recommended. Should runners not have weights and other gym equipment at home, there are ways to improvise using household items which can double up as weight tools for workouts.
For instance, two five litre water bottles can be used as dumbbells, which can help with some strength training exercises.
• Abdominal muscle training is strength: Runners should not neglect their abdominal muscles. This is vital strength training for any endurance athlete.
With every step taken runners exert the abdominal area, which works hard in keeping the runner steady on the track and maintains the athlete’s performance in the long run.
• Endurance is for the haul: To get adequate endurance training runners can move quickly between exercises in a way that keeps the pulse rate up and above 120 beats per minute.
Runners need to try to train at least 1:15 minutes at a time, this also helps for fat burning.
For more information on the Nedbank Running Club visit www.nedbankrunningclub.co.za and follow Nedbank Sport on Twitter and Facebook.
