“Strive for progress not perfection”
Today, I did an easy run/hike for ~60 minutes with my friend Sam in Chautauqua Park area in Boulder. I would consider this more of a cross-training than run day and so it helped with recovery. We chatted a lot during this workout, so the intensity was low. Also, there was a significant amount of snow and ice, which also required keeping a slow pace or walking.
The lighting wasn’t great for photos, so I am sharing one from Chautauqua that I took on a run last year. After the run/hike I did the following mobility and strengthening exercises:
- Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
- Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
- Single-leg stand (~30 seconds for each leg)
- Clamshells (15 repetitions on each side)
- Prone planks (~30 seconds)
- Side planks (~20 seconds)
- Supine planks (~15 seconds)
- Double leg hip bridges (10 repetitions)
- Quadrupeds (10 repetitions on each side)
- Toe yoga (10 repetitions times 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 (~30 seconds for each leg)
Later in the evening, I will do foam rolling and eccentric muscle lengthening exercises for ~10 minutes.
Recommendation: For today, I recommend aerobic cross-training at a low to moderate intensity for 20-45 minutes. Choose a form of aerobic cross-training that you enjoy. After cross-training, I recommend including any of the following that you know and can perform properly:
- Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
- Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
- Single-leg stand (~15-30 seconds for each leg)
- Clamshells (10-15 repetitions on each side)
- Prone planks (~20-30 seconds)
- Side planks (~15-20 seconds)
- Supine planks (~10-15 seconds)
- Double leg hip bridges (5-10 repetitions)
- Quadrupeds (10 repetitions on each side)
- Toe yoga (5-10 repetitions times 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 (~15-30 seconds for each leg)
Then perform either active isolated stretching, foam rolling, static stretching, or yoga poses for a cool-down.
Tip for Today: There are significant benefits to aerobic cross-training including maintaining aerobic fitness level while give your muscles a break from running. Also, cross-training can help speed the recovery process between run workouts. Therefore, I strongly recommend finding an aerobic cross-training activity that you will enjoy such as swimming, biking, walking/hiking, etc. This might be a great activity to do with family and/or friends! I would keep the intensity low to moderate when you cross-train. Remember your goal is to improve your running performance, not necessarily your cross-training performance (such as being a better/faster biker or swimmer).
Please let me know if you have any questions, or if I can be of any help.
Live today with passion!
Your friend and coach,
Brian
