Brrr! With temperatures in the single digits this morning, Sam and I decided not to do our weekly run/hike. Instead, I walked my dog for about 30 minutes. Then I did the following stability, mobility, and strengthening 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 (~40 seconds)
- Side planksÂ (~30 seconds)
- Supine planksÂ (~20 seconds)
- ClamshellsÂ (20 repetitions on each side)
- QuadrupedsÂ (15 repetitions on each side)
- Double leg hip bridgesÂ (10 repetitions)
- Toe yogaÂ (10 repetitions times for each foot)
- Fire hydrantsÂ (10 repetitions on each side)
- Knee circles forwardÂ (10 repetitions for each leg)
- Knee circles backwardÂ (10 repetitions for each leg)
- Single-leg balanceÂ (~30 seconds for each leg)
After performing these exercises, I rolled my plantar fascia with a softball and did self-massage for the plantar fascia and calves.
Recommendation: Afterwards, I was thinking about the subject of todayâ€™s post and decided to give another tip related to running form. For some of your runs, I recommend focusing on leaning slightly forward from the ankles. As with the other tips I have given, I recommend focusing on this for about 20-30 seconds each mile.
If you havenâ€™t done so, I recommend opting in on the Welcome Page to receive a fitness training program, which includes workouts similar to what I have been doing. This program also includes exercises to strengthen the core to help you maintain proper alignment with a slight forward lean.
Tip of the Day: There is benefit to having a slight forward lean when you run. One important benefit is that you take advantage of gravity to help pull you forward, thus conserving energy. A slight forward lean is an important aspect of Chi running. The lean needs to be from the ankles, not from the waist, hips, or somewhere else. With this slight forward lean your feet, hips, shoulders, and head should all be in alignment. If you are leaning from the hips and/or waist you will most likely be leaning too much and feel this in your lower back. You may also feel strain in the front of your knee. On the other hand, too little lean or leaning back can result in straining the shins, hamstrings, quadriceps, and calves. Therefore, in between is the best case, so you donâ€™t feel strain and take advantage of gravity.
A drill that you can use to practice finding the proper amount of lean is rocking back and forth on your feet, and leaning just to the point of falling forward. Keep in mind that the lean will be slight.
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,