During my time as an athlete, I had several injuries and at least seven operations that stopped me from running. My physiotherapist advised me that I could not weight bear- which means no impact exercising. This is pretty difficult as an 800m runner! However, it was extremely important during my rehabilitation that I remained fit, and that I participated in exercises that would maintain my stamina so that I would be able to run 800m as soon as I was give the go ahead. It was through this experience that I learned the huge benefit of non-impact training.

It was no good saying that I could no longer achieve my goals. I just needed to look at another way of getting from A to B. Once I accepted that my training approach would need to be slightly adjusted then I was able to move forward and achieved great results.

Low or non-impact training is typically used in opposition to high impact cardio – explained as an activity in which pressure on the body (specifically the joints) is increased. Low or no impact training is often seen to be gentle, easy or light and is recommended for people who don’t want a high intensity training regime. However, many low or no impact exercises can get your heart rate up and the believe it or not, you often have to work harder! The key to making your low or no impact exercise effective is to involve your whole body

Include upper and lower body movements

Go faster – time yourself and count your repetitions

Use big movements

Over the coming weeks, I will be sharing with you some different forms of non-impact training. Most, if not all, weight lifting exercises can be classified as low impact strength training.

This week we start with circuit training

Circuit training is often used in pre season training for athletes as a way of conditioning the body overall. Throughout my career I always maintained circuit training as it gave me great strength and conditioning for my body – it was a key strategy for me and my team. When I suffered a knee cartilage tear, I could not weight bear, so we had to develop a program where I was either sitting or lying down. I spent several hours in the gym working alongside my coaches, and we used some weights and medicine balls to bring in a strength stimulus and to work my heart.

I have found circuit training mentally tough and physically tough. If you can get through set after set of pushing your body to the limit, an 800m is going to feel very comfortable

Circuit Training

Length of intervals between circuits

The number of circuits performed

The number of workout stations

The time spent at each station (45 - 60 seconds has been suggested as ideal)

The intensity and speed at which each activity is performed

Whether rests are included between circuits, dependent on your individual fitness level

The diversity of exercises within a circuit. The greater the variety of activities, the better it is for overall fitness

The benefits of circuit training include:

1. You can vary the exercises according to your ability
2. You can improvise using props
3. You can target specific areas of the body
4. It can be fun and varied
5. It can be timed and measured effectively
6. Conditions and strengthens the whole body

Here is an outline of the circuit training I followed, doing 45 seconds of exercise with 15 seconds of rest, repeating the circuit 8 times.

Medicine 4 kg ball throws

Lying down, holding the ball above the chest and passing to the coach who would catch the ball and drop it back to me

Sitting Run!

Sitting on a bench holding 3 kg dumb bells, and running arms as fast as you can - this really gets the heart thumping!

Planks in a Press Up Position

After this type of circuit, you are very tired muscularly and aerobically. The effect is huge and not only does it make you feel tired, but you feel like you have worked extremely hard. Of course many circuit programs include aerobic stations and we will look at some of these next time!

Until the next time!

Jo