â€Dreams and dedication are a powerful combinationâ€ â€“ William Longgood
Today, I officially kicked off my marathon training for 2019 with my goal to break 3 hours.Â However, as I mentioned in yesterdayâ€™s post, I am also going to enjoy the journey and enjoy my training runs!
No matter what your goal, whether it is your first marathon, or to set a new time goal, building an aerobic base and working on running mechanics early on is important. Also, it is important to perform a dynamic warm-up (see todayâ€™s tip below, which includes a video with a dynamic warm-up you can perform). I alternate between the warm-up in the video and the warm-up that I did today. The warm-up I did today consisted of the following:
- Leg swings forward and back with bent knee: I bent my knee as I lifted my leg forward and then lengthened it as I extended my leg behind me. Be sure to keep your pelvis stable. I performed 10 repetitions on each leg
- Leg swings forward and back with straight leg: Similar to the leg swings above, but with the leg straight, instead of bent at the knee
- Leg swings side-to-side across the body with straight leg: Similar to leg swings forward and back, except now swinging the leg across the body and in front of the other leg. I performed 10 repetitions for each leg.
- Leg swings side-to-side across the body with bent leg (at the knee): Similar to the leg swings side-to-side above, except bend at the knee
- Front lunges (stepping forward with one leg, 3-5 repetitions for each leg)
- Lunges at a 45 degree angle in front (3-5 repetitions for each leg)
- Side lunges (stepping to the side with one leg, 3-5 repetitions for each leg)
- Lunges at a 45 degree in back (3-5 repetitions for each leg)
- Back lunges (stepping straight back with one leg, 3-5 repetitions for each leg)
Todayâ€™s run was at an easy pace, in a relatively flat area. I ran for about 32 minutes. Depending on your fitness level and last time you ran, you may want to start with 20 (beginners) – 40 (more experienced runners) minutes. Just keep the pace easy! Â I have a long time before my marathon, so I have plenty of time to build up my speed. And donâ€™t worry if the pace is not even close to your goal pace for your next marathon. My pace certainly wasnâ€™t for this run. Enjoy the run and the sights and sounds around you. Hopefully they are enjoyable. J It certainly was enjoyable run for me!
After my run, I did the following strengthening exercises for about 10 minutes:
- Leg swings forward and back (10 repetitions for each leg, both straight and bent leg)
- Leg swings side-to-side (10 repetitions of each for each leg, both bent and straight leg)
- Single-leg stand (~30 seconds on each leg)
- Prone planks (~30 seconds)
- Side planks (~20 seconds on each side)
- Supine planks (~15 seconds)
- Clamshells (15 repetitions on each side)
- Quadrupeds (10 repetitions on each side)
- Double leg hip bridges (10 repetitions)
- Toe yoga (10 repetitions for each foot)
- Fire hydrants (5 repetitions on each side)
- Knee circles forward (5 repetitions for each leg)
- Knee circles backward (5 repetitions for each leg)
- Single-leg balance (~20 seconds on each leg)
After this I did about 10 minutes of foam rolling.Â I focused on the hip flexors and quadriceps, as well as hamstrings and calves, which are areas commonly tight in runners, including me.
I will go into more detail on these in future posts. So stay tunedâ€¦
Recommendation: Perform the dynamic warmup included in the video posted below, or perform the dynamic warm-up that I mentioned above. This may take you 10-15 minutes if you are just getting used to the exercises, but take the time now to begin learning and doing them. After the dynamic warm-up, perform a 20-40 minute run at an easy pace, in as flat an area as possible. You may perform the exercises I have listed above, if you are familiar with them and can perform them properly. If not, I will provide instruction on them in future posts. I highly recommend a cool-down with foam rolling, static stretching, or active isolated stretching. At a minimum do some static stretching, as I will be discussing cool-down in more depth in a future post.
Tip for the Day: A dynamic warm-up is a must before all of your runs to begin activating those muscles important for running. Some of the injuries that occur in runners can be attributed to not performing a dynamic warm-up. So, donâ€™t let injuries prevent you from achieving your running goals, take 5-10 minutes and perform a dynamic warm-up. This is as important for you as the run itself.
Dynamic warm-ups, which involve motion, have been found in research studies, to be much more effective in facilitating engaging the appropriate muscles for running than static stretching or no warm-up at all.Â Thus, these muscles will immediately support your running and make you more efficient and effective, while reducing your risk of soreness and injury.Â Here is one of the dynamic warm-ups that I typically use:
Please feel free to contact me if you have any questions, or if I can help in any way.
Be your best self today
Your friend and coach.