Refining Your Technique to Run Better
Contrary to what so many people believe, running requires a certain level of guidance, specific training and a good technique. To minimize the risk of injury and maximize the progress of runners, Cardio Plein Air designed the Cardio-Jogging program.
Moms with strollers are welcome in this program.
What is it?
This is a progressive workout with one-week intervals to ensure constant and motivating progress, under the watchful eyes of a certified trainer who corrects and advises each participant.
Statistical improvements (%)
How does it work?
Three levels of programs are offered: initiation, intermediate and advanced.
Initiation: For those who want to learn safely and progressively with certified coaches. The workouts are designed to develop aerobic and muscular endurance in each participant while developing a good technique.
Intermediate: For those who have already started running, who train regularly 2 to 3 times a week and who want to improve their technique through interval training.
Advanced: For those who are already running 2 to 3 times a week and want to improve their technique with interval workouts that are different for each workout and will have a positive impact on maximum aerobic power and maximum aerobic speed.
Each Cardio-Jogging workout includes a warm-up, a series of educational activities, a 40-minute cardiovascular period, alternating jogging and walking, as well as strengthening and stretching exercises that help prevent race-related injuries. Each week, the coach will increase the jogging period while decreasing the recovery walking period according to your level.
SPECIFICITIES FOR MOMS WITH STROLLERS:
Strollers are accepted when “Strollers welcome” is displayed at the time of registration. Strollers will not be accepted if this mention is not present.
Initiation (1): This level is accessible to mothers who have not run since the arrival of their baby. It is important to wait a minimum of 12 weeks after delivery and it is strongly recommended that you obtain the approval of a physiotherapist in perineal reeducation or a doctor’s note for the return to physical activities such as running. A physiotherapist in perineal reeducation will help you prevent problems caused by a weak or loose pelvic floor to avoid organ descent. If the pelvic musculature has not fully recovered, opt for Cardio-Poussette workouts without impact.
Intermediate (2) and Advanced (3): It is necessary to wait a minimum of 16 weeks after the delivery, provided that the pelvic musculature has completely recovered. It is also strongly recommended to obtain the approval of a physiotherapist in perineal reeducation or a doctor’s note for the return to physical activities such as running. If the pelvic musculature has not fully recovered, opt for Cardio-Poussette workouts without impact.
- Water bottle
- 30 cm x 60 cm towel
- Good running shoes
- A 3-wheel stroller is ideal for moms
- Suggests controlled progress
- Offers a complete workout
- Allows preparation for a race for a personal and specific challenge
- Prevents injury through personalized, professional and safe coaching