How to stay active at a desk job, for runners

You’ve got up early this morning to get your run in before you head off to work, whether that’s at home or in an office.

Now you’d think you would be doing the right thing banking your exercise for the day.

Although this will help and keep your running fitness going, it’s the sitting for long periods that is going to have an impact on your running.

Sitting for prolonged periods of time can be harmful to your health and can lead to issues such as poor posture, muscle stiffness, and even chronic diseases like diabetes and heart disease and gut issues.

Listen here when I chat to Physio Charlotte Lewindon about “What happens to our bodies when we sit for long periods”.

For runners specifically, incorporating movement throughout the day to help them stay active at a desk can also help to improve running form and prevent injury.

Doing exercises that target the hips, glutes, and core can help to improve stability and strength, which can translate to better running mechanics and a lower risk of injury.

By adding some strength, mobility, and balance exercises into your day without having to put your gym gear on. Or take chunks of time out your working day you can improve your running fitness and reduce your risks of injury & niggles.

By doing a couple of these Pilates for Runners exercises throughout your day can have a huge impact on your running fitness. You can start giving  some sessions a go with these LIVE Desk to stretch sessions

A few examples of Pilates exercise you can do.

Standing swimming

Stand up from your chair, take 1 leg behind and the weight onto your front foot. (remove high heels shoes before you do this!)

• Engage your glute of the leg that’s stretch out behind.
• Lift your leg slightly using your glute to cause the movement.

This action will wake the muscle up and start to help strengthen it.

Repeat 10 x each side.

Calf raises.

Calf raises are so important for runners, and you should be doing daily, especially if

• Take off unsuitable shoes.
• Lean forward from the ankle so your weight is in the ball of your feet.
• Raise both heels off the ground and lower. times

Repeat x 10 times.

Although no scientific evidence it is thought that moving every 30 minutes in your working day will help you reduce your risks of injury and keeping you stronger for your running.

 

Ideas how to stay active at a desk by adding exercises into your day.

Working in an office

1. Walking meetings
2. Commute to work, walk, cycle or get off a stop earlier.
3. Stand when you are on the phone.
4. Standing desk
5. Set an alarm to get you up and moving regularly.
6. Use the stairs at work rather than a lift.

Working from home

1. Take a walk around the garden, get some fresh air.
2. Take a lunch break.
3. Have a mat in your office so you can do a few Pilates for Runners mat exercises.

We know how exercise, running can give us a rush of endorphins and set us up for the day, just think how good you will feel if you add more movement into your day, and how much more you will achieve.

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