Find­ing so­lu­tions for run­ners, walk­ers

Per­sonal trainer Ali­son Storey be­gins her weekly col­umn,

Cambridge Edition - - CONVERSATIONS -

glutes and hip flex­ors are con­cerned, and of course you can get car­dio work done on a bike to main­tain aer­o­bic fit­ness. Not such good news is that you usu­ally have to spend twice as long on a bike to get the same ef­fect as a run­ning ses­sion due to the lack of weight bear­ing on a bike.

Q: I have a big walk­ing event in a cou­ple of weeks and I’ve had that lurgy that’s been do­ing the rounds so have been out of rou­tine with my weights pro­gramme (and my walk­ing to be hon­est). I’m a bit anxious that if I get back in to it just be­fore the event, I may be too sore for the walk! What’s your thoughts?

A: You’re right to be anxious. Re­search would say it ac­tu­ally only takes a cou­ple of days of be­ing out of a train­ing regime to ‘‘de-train’’ and lose about a week’s worth of adap­ta­tions. Which all sounds a bit ugly, how­ever there is only one way back from in­jury and ill­ness and that is in a care­ful and con­sid­ered man­ner. Laws of train­ing say that DOMS (de­layed on­set mus­cles sore­ness) usu­ally kicks in about 48 hours af­ter a work­out, so if you haven’t done weights in a while I would sug­gest you don’t pick that up again two days be­fore your event for that rea­son. I would how­ever ad­vise that you get back in to the walk­ing as soon as you feel okay to do so, as that has to be your pri­or­ity for now by the sounds of it.

-Ali­son Storey is a per­sonal trainer who has rep­re­sented New Zealand in beach vol­ley­ball, row­ing and rhyth­mic gym­nas­tics. She has been awarded New Zealand Per­sonal Trainer of the Year twice and runs Storey Sport, a mo­bile per­sonal and sports train­ing busi­ness which pro­vides a range of ser­vices that op­ti­mise the fit­ness and well­be­ing of its clients.

YOUR FEED­BACK

Do you have any ques­tions for Ali­son? You can con­tact her via her web­site storeysport.co.nz or email her on: ali­son@storeysport.co.nz

In­jured run­ners can main­tain their speed through cy­cling.

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