Today I ran ~10 miles at a comfortable pace and included 4 x 8-second hill sprints towards the end of this run with full recovery in between hill sprints.
Immediately after my run I did 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 (~60 seconds for each leg)
- Pushups on a stability ball (10 repetitions)
- Monster walks side-to-side and forward and backward (15 repetitions on each side and in each direction)
- Y, T, I, and W (10 repetitions for each position)
- ClamshellsÂ (20 repetitions on each side)
- Prone planksÂ (~45 seconds)
- Side planksÂ (~40 seconds)
- Supine planksÂ (~30 seconds)
- Glute bridge hip lifts (10 repetitions + hold for 30 seconds after last repetition)
- QuadrupedsÂ (15 repetitions on each side)
- 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)
- Bounced on stability ball with smaller ball in between knees (3 minutes)
After these exercises I did active isolate stretching for the calf muscles and ball rolling for the calf muscles and plantar fascia.
While I was performing my ten mile run, I was thinking about the importance of training like an athlete, not just a runner. Running is a repetitive exercise performed primarily in one plane of motion, the sagittal, or front-to-back, plane. However, it is important to be able to stabilize motion in the other two planes of motion, the frontal, or side-to-side, plane, and the transverse, or rotational, plane. In fact, lack of stability, mobility, and strength in these planes leads to many of the common injuries experienced by runners, including IT band syndrome, plantar fasciitis, and issues of the knee and ankles. Therefore, runners need to train like athletes and improve stability, mobility, and stregnth in all three planes of motion. Thus, I have included exercises in the fitness training program for this. If you have not received the fitness training program, you can access this by opting in on the Welcome Page, under â€œSubscribe to My Newsletter.â€ Such exercises would include monster walks from side-to-side (frontal plane exercise) and forwards and backwards (transverse plane exercise).
You can also improve stability, mobility, and strength in the frontal and transverse planes of motion through certan modes of cross-training. One of my neighbors is a very fast runner and I see him running with his young daughter from time-to-time. Last week I saw her rollerblading, which is going to help her build stability, mobility, and strength in the frontal plane. Sheâ€™s going to be a great athlete and runner! Â Cross-country skiing is another great cross-training activity that will similarly be beneficial in the frontal plane. For this, and other reasons, I like to include cross-country skiing for some of my cross-training workouts. Other forms of cross-training can also be beneficial for improving stability, mobility, and stregnth, so I recommend including some variety in the modes of cross-training that you perform. My wifeâ€™s birthday was this past Friday, and we sprent a couple of days snowshoeing in Rocky Mountain National Park. Snowshoeing is another great mode of cross-training. I have continued to feel the effects of those workouts in my glutes, which is also going to help me have more power in my running stride, and thus be a better athlete and runner.
So, embrace being an athlete and not just a runner, to improve your chances of achieving your running goals for 2019.
Please let me know if you have any questions, or if I can be of help in any way.
Your friend and coach,