Lounge Room Workout: Females on the Trails
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How did you go with last week’s spicy Lounge Room Workout?
This week we are shining a light on “females on the trails” for our regular Lounge Room Workout series, as it’s the Stromlo Running Festival (SRF) this weekend. The SRF is an annual trail running event, and many of the distances have sold out this year! Overall, over half the participants are women – and they have a female-run director. Go the girls on the trails!
Trail running is rapidly growing worldwide. The smell of freedom, the beautiful vistas, and the challenging terrain draws runners into the realm of dirt, rocks, boulders, and mountains. It’s fitness with a view. Trail running has been steadily growing by about 12 percent a year after year since 2010.
Here are some interesting stats for you *:
- Worldwide – 36.5 percent of trail runners are women.
- Since 2015, on average 3,600 trail races are conducted annually.
- There are 1.77 million trail racers worldwide.
- The percent of women trail runners has increased from 18 percent in 2013 to 26 percent in 2019.
- The countries with the most female trail running racers are Finland (43 percent), Australia (41 percent), and Canada (39 percent). Go the Aussies!
If you want to know more about trail running, and how to get started – I did a series of “She’s on the trails” earlier this year with HerCanberra.
This week’s Her Canberra ACTIVE lounge room workout is a combination of “Pilates and Plyo’s” in a circuit type format. Plyometrics (“plyo’s”) is a fast and powerful form of exercise, which will help your recovery when descending those long, downhill rocky terrains.
“Pilates and Plyos”- preparing you for downhill rocky terrain running!
Because this week’s workout has a trail running focus, we’ve included more dynamic ankle and single leg movements. If you don’t have 12 to 15 minutes (or if your function is low) you can break the workout up into two lots of six minutes (morning and night). Or try these specific exercises in the water – it’s a great start to being able to do more on land!
“Pilates with Plyo’s” is a magic combination. They are both functional, challenging, and fun (as long as you’ve been following along with our regular ACTIVE series!); while being very accessible (hello lounge room!). The magic happens when you focus on form, alignment, and breath. You can print this week’s Trail Running “Lounge Room Workout” here.
1) Hop and Hold (side to side over a line) – two sets, 10 reps.
2) Hop and Hold (forwards and backwards over a line)– two sets, 10 reps.
3) Star Excursion Balance – two set, 10 reps.
4) “X” Hopping – two sets, 10 reps.
5) Pillar Skip – two sets, 10 reps.
6) Step Up (with knee raise) – two sets, 10 reps.
7) Bridge Single Leg – two sets, 10 reps.
If you need a modified program, let me know – email kirra@capitalhydrotherapy.com.au. Please note, this is generic exercise advice – for those who have specific pain patterns, please see your local Allied Health Professional if you are concerned.
Can you find 12 to 15 minutes for your bone health today?
Make sure you stop to enjoy your surroundings. Remember, fitness with a view…
Disclaimer
The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.
Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):
- Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
- Be active on most—preferably all—days of the week.
- Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
- Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).
Love, Kirra.
Capital Hydrotherapy and Exercise Physiology is open for one-on-one Hydrotherapy, Aquatic Physiotherapy (and land-based Physio), land-based Exercise Physiology, small group therapy, Hydrolates™ classes (Aquatic Pilates) with strict COVID-safe precautions.
If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!
* Ultimate Trail Running Stats.
