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Off-season is a great time to allow your body to recover and rest. This doesn’t mean sitting in front of the fire watching TV 24/7 though. It’s all about getting your body prepared and injury free for when we are able to get back out there again.

Here are our tips for off season training:

Rest and listen to your body If you picked up an injury, now is a good time to go to a physical therapist, physiotherapist or chiropractor to find and resolve the underlining cause of the injury. If your body is sore and tired give it a well-deserved rest. A few weeks rest now could mean the difference of staying injury free for next year.

Focus on strength and flexibility
Some home based yoga or pilates exercises can help gain strength, flexibility, balance and body awareness, as well as reduce back pain or other general pains. It’s all good for stress-busting so what’s not to like?

Cross train
Cross-training can reduce the risk of injuries, engage different muscles and increase flexibility. In addition, cross-training can add variety to a training plan while still helping you stay aerobically fit. You could try any or some of the following within your locality:
• Cycling
• Rowing
• Yoga
• Hill Walking
• Cross Trainer

Stretch and foam roll
Having a stretching and foam rolling routine is critical in both off season and in race season. Foam roller has many benefits including giving tired muscles a deep tissue massage and decreasing muscle tension. Stretching increases flexibility and helps prevent injury.

Core training
Core training is often over looked by many athletes; core training can be done from the comfort of your own home. Having strong core muscles helps support your spine, improve balance and posture when adventure racing. Exercises such as the plank, superman, and squats are great for strengthening the core muscles. Google these or check out YouTube for videos you can follow.

You’ll be fighting fit for when we get to do some long runs again – fingers crossed it will not be too far away!

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