Obstacle Mud Runner - issue 13

01732 452404 ForEliteAtheletes toFunRunners 21 optimise performance HEALTH : FITNESS Pilates for OCR Why should we be doing it? The answer is no… not exactly! Yes, there is a little bit of overlap with yoga poses, yes, some exercises involve the very useful movement of rotation and exercises can be tailored to any age or population group to improve movement and posture whether they are an athlete or not. Pilates is being used increasing by elite athletes in many sports from running to ballet to rugby training in order to optimise performance. Pilates exercises are a mixture of deep core strengthening, myofascial stretching (whole body stretches not just individual muscles), balance and proprioception. Practiced properly they will align your skeleton into the optimal position for function thus improving efficiency and reducing the likelihood of over-use injuries. This is your foundation. Without strong well-balanced foundations, however hard you train you will never achieve your full potential. Practicing Pilates can highlight weaknesses and biomechanical imbalances in the body which can then be corrected. This can significantly reduce the risk of injuries and help speed up recovery. OCR demands agility, endurance, balance, power and mental strength so you may be thinking, how does Pilates do all that? The answer is it enables you to train for those components effectively so that you can perform on race day! If you are running for fun having these skills will enhance your experience. If you are “racing” it might make all the difference to achieving a podium place or qualifying or not! For example: Agility/Flexibility: On the weaver good hip and spine range of movement make this obstacle much easier. Pilates (and yoga) stretches lines of fascia running around and through the muscles not just an individual muscle. It allows the body to be flexible and strong at the same time. Another example is the rope climb…a good technique involves bringing the feet up high for the next push up. If you don’t have the flexibility in your back and hips to do this you will have to do more footwork before you reach the top taking more time. Endurance: Love it or hate it OCR does involve a fair bit of running usually over rough, slippery ground – good core strength is vital for this. Core strength stabilises the pelvis as well as the spine. The powerful glutes, hamstrings, and quads all attach to the pelvis, they need a strong anchor to attach to, then they will work more efficiently to power you forwards instead of wasting energy slipping or worse, twisting a knee or ankle. Foot and ankle work come into this too. Pilates exercises include single leg balance exercises for strength and proprioception. These types of exercises work soleus for postural control of the ankle and running endurance not just gastrocs for power. Upper body endurance. If you are a serious racer you will be training, but if you are doing a long or an obstacle heavy race your biceps will tire quickly because they are prime movers, power creating muscles, they are not designed for endurance. Compare the monkey bar technique swinging through using the shoulders to powering through using the biceps. Much quicker and more efficient swinging! The scapula (shoulder blade) stabilising muscles and rotator cuff muscles are the postural/endurance muscles, without good strength and control of these you are increasing the risk of shoulder injuries. These little control muscles require specific strengthening exercises of which we do a lot of in Pilates. Without control of the scapula you will not last as long in an obstacle heavy race. Explosive power and shock absorption is also important for obstacles like walls, dragons back, carries and hoists. While Pilates exercises don’t directly focus on this element they strengthen the core to enable effective training of these big powerful muscle groups. The breathing component of Pilates can help regain control of the body when it is stressed either physically by hard running or emotionally as you approach an obstacle that scares you. Regaining control of your breathing will lower the heart rate and calm the respiratory rate, regaining control of your body and mind before you tackle the next obstacle. So, what is Pilates exactly? I am asked this question a lot. Is it the same as yoga? Is it middle aged women rolling around on a mat? Emma Roper BSc (Hons) PG Dip MCSP HCPC Physiotherapist & Pilates Instructor For information about classes in Kent please contact Emma at: [email protected] KEY MESSAGE... practicing Pilates exercises regularly with good technique can improve performance and reduce injuries by making your movements more efficient in training and on race day