Keely Hodgkinson, a professional middle-distance runner at the age of 22, has been diligently working towards representing Team GB in the 2024 Paris Olympics. But what does it really take to reach such a high level of athletic performance? Nancy Best, a PT and founder of Ladies Who Crunch, sheds light on the intense training regimen that Keely follows to prepare for the grueling 800m race.
A Strategic Workout Routine
Unlike what one might expect, Keely, being an 800m runner, focuses more on speed rather than mileage in her training routine. According to Nancy, her programme incorporates a variety of training formats, from strength training in the gym to cardio on the cross trainer. This strategic combination of exercises is not random, but rather a well-thought-out plan that is executed consistently to yield results.
Keely’s coach understands the importance of adapting her training programme based on external factors such as the seasons. Nancy emphasizes the sensitivity of our bodies to environmental conditions and how it can impact exercise performance. By carefully curating Keely’s workouts to target both slow and fast twitch muscle fibres, she is able to enhance her endurance and power, essential for excelling in the 800m race.
While some may assume that long-distance running is a staple in a runner’s routine, Keely opts for other forms of steady-state movement to build her aerobic capacity. Nancy clarifies that Keely’s success in the 800m race relies more on speed and force rather than endurance, distinguishing her training needs from those of marathon runners. By cleverly distributing her running distances throughout the week, Keely avoids the risk of injury and repetitive strain.
Despite following a rigorous six-day workout schedule, Keely’s approach focuses more on intensity rather than volume. Nancy stresses the importance of proper recovery techniques such as ice baths and massage guns, which aid in muscle repair and reduce the risk of over-exercising. For the general population, Nancy advises limiting running to no more than three days a week to prevent strain on the body.
Rest is a crucial component of Keely’s training regimen to optimize recovery and prevent injuries. By monitoring factors like sleep quality and resting heart rate, her coaching team ensures that her body is well-prepared for peak performance. Additionally, a proper warm-up and cool-down routine that targets key muscle groups is essential for injury prevention.
Keely’s pre-race meal of porridge, white toast, and a cup of tea provides the necessary carbohydrates to fuel her performance. Nancy also highlights the benefits of caffeine in enhancing performance before a run. Post-run, consuming lean protein sources and foods rich in magnesium aids in muscle repair and recovery.
Keely Hodgkinson’s training regimen offers valuable insights into the strategic planning and dedication required to achieve peak athletic performance. By focusing on speed, power, and targeted muscle development, she demonstrates that quality training and recovery practices are essential for success in competitive sports.
Leave a Reply