Happy March! Due to my endless bout of sickness, I’m still working on getting back in the swing of things when it comes to working out. But I think I’m still making slow, positive progress. Here’s a review of what I’ve been up to the past few weeks.
[bctt tweet=”Learning how to build strength in my running muscles by working with a running coach!”]
Coaching Assessment:
Back on President’s Day I finally got to meet Coach Kristy for my first running assessment! It was super cold outside, but we made it work! First, we went over my injury history and running goals, and then we took it outside!
I did a series of tests with Kristy while she watched my form and determined my weaknesses. She checked out my posture and strength as I did one legged squats, stretched my hips, planked, and a few other exercises. At one point I even had to take my socks off while she checked the flexibility of my toes!
The good news was that my balance was actually pretty good. But there was definitely a weakness in my hips, which I was already aware of, so that’s got to be worked on more aggressively.
I also did a short run where she watched my form. The main takeaway from was that apparently I have inward rotation of my knees when I run. I never noticed that! So having strong hips help with that too. When it comes to running, I need to make sure my glutes are activated while I run, because otherwise, other muscle groups get involved, which can lead to injury (and I know all about that).
Here are my homework assignments moving forward:
Running:
- Get back to running 3 days a week for about 2-3 miles max, and increase mileage no more than 10% each week
- Foam roll my calves and quads after each run
- Perform kneeling hip flexor stretch about a minute on each side after each run
- Massage plantar fascia regularly (good thing I have that foot roller!) and do foot strengthening exercises with a towel (I used to do this in physical therapy)
- Perform drills that encourage proper running form before I run: Butt Kicks, exaggerated marches and skips
Posture:
- Keep an eye on my posture every day!
- Keep weight equally distributed between the forefoot and rearfoot
- Correct any arching in my lower back (anterior pelvic tilt)
Hip and Glute Strengthening:
- Single Leg Squat, moving the glute downwards and backwards for 10 reps on each leg
- Single Lead Deadlift with dumbbells, rotating, or on unstable surface, 10 reps on each leg
- Hip Hikes, for at least 3 sets of 20 reps
- Clamshells with a Theraband above the knee. Keep back, butt, and feet aligned and perform slowly 3 sets of 10 reps
- Side Step with Theraband above ankle the length of a room back forth, two times
- Bridges, 3 sets of 10 reps. Start with simple bridge and progress to single legged bridge
- Plank with Glute Lifts, hold for 5 seconds and then lower, 10-15 reps on each leg
I had a great time. Kristy was so nice and really knowledgeable. I loved her enthusiasm and she really seemed passionate about helping me. The most amazing thing to me is that she’s given birth to her first child just a few short weeks ago, and here she is helping me!
It’s going to take quite a bit of work to be able to fully incorporate this program, but I look forward to the challenge. Then hopefully, when I’m ready to train for a race, I’ll be ready to go and ready to call Kristy!
Last Week’s Workouts:
Monday 2/10 to Friday 2/14: Hip strengthening exercises: clamshells and variations. Balancing exercises: Pistol squats and one legged deadlifts with a medicine ball. Half an hour on the spinning bike. Ab and Butt 30 minute workout with Nike Training Club app.
Saturday 2/15: An amazing run in Central Park! Bret and I ended up going 5.16 miles on our weekend getaway to NYC. There were so many runners out and the snowy landscape was so beautiful, I wish I had taken more pictures! Unfortunately my knees and back were really hurting during and after our run, which tells me it’s time for a new pair of running shoes! I didn’t do a proper warm up, so I was hurting for days!
Me after a 5 mile run in Central Park!Monday 2/17 to Saturday 2/22: After my coaching session, I started to slowly incorporate the recommended exercises during the week. Hip hikes are really challenging for me right now, but I know I have to do them!
Monday 2/24 to Saturday 3/1: The sickness took another bad turn which made me pretty useless when it came to exercise. But I did go for a nice 2 mile run on Saturday, and I’m still keeping an eye on posture! I think I had some soreness just trying to keep my back straight…
It’s one of my favorite days of the week, #Bestfoot Monday! Now that I’m feeling better, I want to do my best to make sure I do my prehab exercises 5 times a week, keep an eye on my posture, and stay healthy! How were your workouts this past week?
Glad the running assessment went well! I have weak hips, too; since I began building strength there, I’ve noticed fewer injuries and stronger runs in general. I’m so bad at one-legged squats!
Thanks, I’m hoping it helps a lot! One legged squats are killing me!
Wow, you received a lot of great information from your coaching assessment! It’s amazing how much information she could tell you by just watching you for a little bit.
I love using NIke Training Club! It looks like you had a pretty run in Central Park.
I’m so glad I finally got some outside help versus reading a book! NTC is addicting, and I miss running in NYC!
The running assessment sounds awesome. It sounds like you got a lot of good advice and workouts you can use moving forward. Way to go girlie
Thanks, now that I’m healthy again I gotta make the most of it!
That sounds awesome. I’m a horrible runner and I think I would benefit from a running coach. Exercise is something I’ve really been trying to do lately and I know that when I get out in the fresh air it relaxes me. NYC looks like a beautiful place to run. Thanks for sharing all the tips and what exercises you have been doing.
I’ve wanted to work with a coach for so long, when the price is right, it really is great value! There are virtual coaches as well, that you could probably connect to on Skype. Glad I could help!
the same thing happened to me. a bout of sickness really threw off my fitness and eating. I gained 10 pounds and am finally back on track. but gravely disappointed in myself.
Don’t be hard on yourself! It happens, and if you keep working on it you’ll get back to where you were before. Some things we can’t control!
I’m so impressed with your dedication and hard work. Keep it up and thanks for sharing the tips.
Thanks Susan! Honestly I’ve been slacking a bit this week…need to pick it up!
Wow! So determined! And I admire your dedication! I hope I can start my own pretty soon! I am getting bigger! LOL
Thanks a lot! There are so many great resources, the toughest part is execution!
Wow, So glad that yours assessments went well – and your coach gave some great advice.
Thanks Amy! It’s a lot of work to do, but it’s worth it to get me back to running strong!
I really need to start running again!
This winter has been awful for running…I like to have my goals in front of me to keep me moving and motivated as best as I can!
This is really interesting and something I am interested in looking into. I have problems with my knees (thanks to years of playing sports) and so I have a hard time running without pain. I will have to look into a program like this to get me back on track. thanks!
You’re welcome! There are a ton of great running resources and programs that can transition you to running. I think learning about imbalances in the body can help reduce and prevent injuries!
I’ve always wanted to be a runner but I just can’t do it. Maybe I need to get an assessment to figure out what I’m doing wrong. Thank you for sharing these tips!
No problem! I always find that working with a “real” person makes things click better than reading in a magazine or online. Let me know if you give it a try!
I have always wanted to be a runner but it agrevates my back pain. It is interesting to read this.
I have never heard of getting a running consultation. Thanks for sharing what it is and about it.
I know when I was a kid I used to wear the bottoms of my shoes out unevenly and I take the fact that I don’t anymore as confirmation that I now walk more evenly on my feel. I wonder what I could learn if I got a consultation.
I think it would be very helpful to let someone watch you walk and recommend shoes! And if you don’t like them, most stores will allow you to return in 30 days!
The coaching session sounds really interesting. Have you had a follow up since then? I wonder how much progress you have made. Probably lots since you are so dedicated 🙂
Thanks for linking up for #FlashbackFriday. Come back every week.
I’m working with the same coach now for the half marathon. It was nice because she already knew my injury history so it saved a lot of steps. I’ve made SO much progress with her help. I still have to keep up my hip exercises, but she’s been an amazing resource!
Love your blog and your dedication to running. I’m encouraged to get serious about running.
Stopping by from Chasing Joy #FlashbackFriday.