Today was a non-running day for me.Â Instead, I went for a nice, snowy walk with my dog Zadar. After my walk I performed the following exercises:
- Leg swings forward and back with both straight and bent legÂ (10 repetitions of each for each leg)
- Leg swings side-to-side with both straight and bent legÂ (10 repetitions of each for each leg)
- Single-leg standÂ (~30 seconds for each leg)
- Prone planksÂ (~35 seconds)
- Side planksÂ (~25 seconds)
- Supine planksÂ (~20 seconds)
- Single-leg balanceÂ (~30 seconds for each leg)
During the day I also performed leg swings and single-leg balance. I try to do this throughout the day, but certainly get up and walk and get water every hour. These simple acts can help improve your running performance. See more below in the Tip of the Day.
Recommendation: Today, I recommend a brisk walk or hike of 20-30 minutes. Immediately after your walk or hike I recommend performing the exercises listed above. If you sit for long periods throughout the day, I recommend getting up every hour and at least walking and getting water. I also recommend performing exercises like leg swings and single-leg stands and balance throughout the day.
Tip of the Day:Â It can be extremely beneficial to perform certain activities while at work to support your running.Â Most of us spend a significant amount of the day seated at a desk.Â It is important to get up periodically (I recommend at least every hour) and move around, get some water and incorporate exercises such as leg swings and single leg balance and/or stands.Â These can help you stay well-hydrated, reduce tightness in the hip flexors, and improve balance and stability on one leg (we spend a significant time on one foot when running). Here is a video that demonstrates these and other tips that you can do at work to help support your running:
I recommend accumulating 5-10 minutes total of single-leg stands/balance throughout the day. However, do not do this all at one time.
Please let me know if you have any questions, or if I can be of help in any way.
Be your best self today!
Your friend and coach,