- Get a foam roller and use it! I use a BLACKROLL 10 mins every other day is enough. Don’t be the one who owns one but never uses it.
- Again I do 5-30 mins 2-3 times a week, not only does it increase your working range of movement but its also relaxing.
- Never ignore a constant niggle. Most things can be sorted quickly if caught soon enough.
- If you run a lot, try and get off road onto trails or grass if possible. The side-to-side movement and stabilization is strength and conditioning in its own right. I find that mounts in biking is the equivalent for cycling.
- Maintain good form and posture, this takes practice but should be trained like everything else. Running drills are great for this. In longer races I have used Rocktape to help maintain posture when you start to get tired. Applied in the correct way it acts as a gentle reminder to keep things engaged and not slouch over.
Endurance Training Tips: Strength & Recovery
We meet Chris Stirling, a record setting endurance mountain runner and triathlete based in the outdoor playground of the Lake District. With so many miles to training for, strength and recovery are a key element to success. We ask him about his motivations for long distance racing and the key factors to prevent injury and enhance recovery. Chris, you’ve completed in some of the UK’s most gruelling endurance races including the famous Celtman triathlon – what is it about long distance that motivates you? I came into the sport of extreme/off-road triathlon from a background in mountaineering/rock climbing and just generally enjoying being in the outdoors. I had started to do a lot of fell/mountain running and a bit of racing and had always wanted to do a triathlon. Then I found Celtman! This was the ideal race as it had mountains on the run and takes place in a wild area of Scotland. I just love the journey that triathlon takes you on; transitioning from the sea or lake to a mountain top, trying to cover the terrain as quickly as possible. Motivation to train comes so easily when I am just in the mountains pushing myself. What key exercises do you do for strength training as well as getting the miles in? I think with strength training it’s a very individual thing, in the past I have used the gym but I have found simple exercises using body weight to be the most effective for me. The press up done properly is a great all round exercise, combined with some squats and lunges. To be honest though, since starting to do a little yoga combined with foam rolling/myofascial release I think I have found my perfect combination. I own four different foam rollers including BLACKROLL, each of which are differing densities and shapes as well as a golf ball, tennis ball and Sliotar (Irish Hurling ball). There is not a lot you can’t sort out with that lot, although it can be a little painful! What 5 tips would you offer up for injury prevention and optimum recovery?