Thursday 21 July, 7pm - FREE TO MEMBERS AND NON MEMBERS Dress in active wear as there will be some interactive demonstrations.
Learn how to run effectively and avoid injury, so you can enjoy running all summer!
Injuries associated with running are all too common, and it's not hard to understand why! Jogging causes us to experience high impact forces through our lower body, which can be 3 times our body weight. These forces increase with speed, and are also particularly high when running down a hill.
Mike Conway will be leading a free talk and practical seminar for WCAC. He is a Sports and Manipulative Physiotherapist at Back in Action and he will be sharing valuable information about techniques to keep you dynamic, mobile and stable!
He has developed a series of functional movements called RUNRAD. It has three parts; part 1 should be performed before running, while parts two and three are best done after running. All three parts could ideally be done on days off too.
PART 1: WARM UP (DYNAMIC MOBILITY & STABILITY)
PART2: STRENGTH, ENDURANCE, BALANCE, PLYOMETRICS & AGILITY
PART 3: STRETCHING & FOAM ROLLER KEY ELEMENTS FOR INJURY REDUCTION
The movement / mobility streams in the warm up dynamically take your major joints, muscles and nerves through range, preparing them for activity. These are both activation and mobility exercises designed to prime your body for running. It is common to want to hold these movements; however prolonged stretches may increase your risk for injury if tissues are not yet warm. Hold-type stretches are better left for post exercises as they also increase muscle relaxation and promote recovery. These particular mobility movements were selected in order to cover all the basic joint / muscle movements related to the activity of running to maximize unrestricted range and muscle activation, but by no means are they the only ones. These movements also act as PRE-FLIGHT CHECKS to ensure your body is feeling good with all movements being pain free before running. If any movements are painful or the dynamic jumping movements don’t feel springy this may be a sign your tissues need more recovery or some active treatment to ensure they don’t develop into a sidelining injury.
To learn more and avoid injury, come join us!