I can’t remember where I first heard the quote “If it doesn’t challenge you, it doesn’t change you”, but it’s something I have kept in mind with my running for several years now. I remember thinking about it on some of my toughest training runs. Mile repeats definitely stand out in my mind as a time when I thought about this:)
Lately this has brought on a different meaning, as I have been humbled by learning new exercises and doing them correctly. You guys are always so nice, saying how great it is that I do all this core work and everything. But the truth is that I have been doing that stuff for years. I would change it here and there but I’m sure if I was doing one exercise wrong I was doing them all wrong.
Even in PT the most guidance I got was to “think about engaging the correct muscles”. When I told them I didn’t feel my glutes, they would try to give me different things to do but it wasn’t like I was visibly doing the moves incorrectly. I just couldn’t feel them working.
With the exercises I am doing now, it’s a whole new ball game. I am doing things I have never done before. My posture is being monitored by a dowel across my back (to make sure its straight) or a foam roller/water bottle/other random item that I need to balance on my low back to make sure I don’t move. The exercises are broken down piece by piece, with cues like “relax your neck” and “turn your toes out slightly, pretend your gripping the floor” and “lift up your hips one inch”. It can take me 10 tries before I even do the exercise correctly.
Let’s just say this can be extremely frustrating at times. I like to be good at the stuff I do- I mean who doesn’t? Especially with running related stuff. I do things that I feel like I can be good at. And it’s hard to be told over and over that you aren’t doing something correctly.
But here’s the thing- I have probably done a million clamshells in my life and hours upon hours of planks and I still don’t have a strong core or strong glutes. The body is amazing in the ways it figures out how to compensate.
So the point of all this is, learning to do things correctly its hard, especially when you find out you have been cheating all along and didn’t even know it:)
On another note, I made my way to the track yesterday for the first time in….well pretty much forever because I didn’t have a real track where I used to live! I wanted to do 400s. 3 of them were on the road and 3 were on the track (since the track is 2 miles each way I needed to incorporate my workout into the run there and back). 400s are tough…I don’t even know how fast I am supposed to do them but they felt hard yet I was relatively consistent, and that was pretty much my goal.
It’s felt good to add some faster running in. I actually think my form is better when I run faster, so it might be beneficial to do some speed work even though I’m not really training for anything. However, ask me again in a month when its 90 degrees and I may not be feeling the same way:)
What is something that has challenged you and therefore changed you?
How do you feel about 400 repeats?
I’m linking up with April, Patty, and Erika for Tuesdays on the Run since I am finally talking about running again!
It’s uweird, I think my form is also better when I run faster!
Glad I’m not the only one! I think I just get lazy when I run slower:)
I love 400 repeats, I really need to get back to the track to work on them. It’s that love hate where you hate it during and love the feeling you have after! I’m the same way about the clamshells and planks, I do them all of the time and still don’t feel like I have a strong core!! Good luck with the new exercises!
I definitely hate 400s while I am doing them but feel so accomplished after! And at least they go by pretty quickly.
I love that you are talking running again 🙂 For years I thought I was doing work for my abs/core and then I met Pure Barre lol. I thought I might die in the beginning! I know I have gotten so much stronger since starting Pure Barre almost a year ago but I am sure I am still doing things wrong! In kickboxing the other day I kept asking the instructor to check my positioning and when he told me I had it right, I was shocked. I always feel like there is no way I doing all of these positions correctly. It’s really hard to have/maintain good form. I think sometimes, for certain exercises, we need to slow down and focus on getting form right, rather than rushing through certain workouts. I notice in group fitness classes (when I used to take them) so many people rushing through the sequences not really caring about doing it properly which I never understood.
I love that feeling when you find an exercise that you just know is working! I have definitely felt that way about certain barre exercises. I feel like its so common to rush through things in group fitness classes, since typically you are expected to keep up with the instructor. Its way more important to get good form in place first!
I started working with a crossfit coach a few years ago, and I finally got those glutes to fire. It was humbling and challenging to admit I needed professional help; and it has been the best thing I’ve ever done. My running thanks me for it.
Its so interesting to me that you have had so much success with a crossfit coach! But that is awesome- sometimes we just need another set of eyes and a new perspective to get things working properly.
You are working so hard, I really think you are going to be so happy and amazed at the potential that you are unlocking! My body is constantly a challenge–and I am forever changing!
I definitely hope so!
I love this quote Lisa! And could not agree more with your thoughts on doing exercises correctly. I feel that way too. I do these PT exercises and still have weak flutes – it always makes me think I am not engaging the correct muscles.
I am excited to start track runs!!
Track runs are scary and exciting at the same time! I will say its nice to have a real track to run on- it kinda makes me feel like I am flying:) Why do the glutes give us all so many issues??
I’ve always enjoyed track running, and then running up and down the bleachers was an extra challenge. I don’t know where there is a track close by, so I stay on the roads. But right now I am doing more walking than running, and hoping to reverse this in time.
Im sure if you keep up with it you will be running more before you know it! I found a local track by looking on google maps and finding a nearby high school (I was able to see on the map that there was a track behind it). I’m sure there is one in your area!
I have never heard this quote before but it is a great one! This will be stuck in my mind now!
Glad you like it!
I love this quote, both when it comes to running and when life generally happens while you’re making other plans and sneaks up to shock you a little.
That’s a great one too!
I am so good at avoiding speed work. I will usually incorporate a tempo run into my weekly workouts, but track work… yikes. I live a half mile from my local high school which has an outdoor track so I really have no excuse not to get some solid workouts in. Maybe this will be another summer goal!
I tend to avoid 800s and mile repeats…and hills repeats! But 400s I feel like I can manage. I usually enjoy a good tempo run!
I love that quote! I feel like I’m going through those changes now as I take on the challenge of training for my first marathon, and I can see myself changing in so many different ways. What has changed the most is probably my outlook on running overall. I have a whole new appreciation for it.
I kind of love 400 repeats, but only because that was my favorite event in high school track 🙂
That’s funny because I actually hated running the 400 in high school track! But now I don’t mind the distance as much:)
Marathon training is definitely a great challenge that will change you!
Hmm… interesting. This totally makes sense to me. I’ve been at physio and he will get me to do an exercise in such a way that engages the muscle he’s wanting me to work on (usually core somewhere) and I can barely move when I do it correctly. And speed work TOTALLY helps with my form! I look more efficient when I’m running hard and it also hurts my hamstring less because I’m not breaking so much. Who woulda thunk?
I am always surprised when I run faster and find that things feel better. I always noticed that any little aches I had during marathon training flared up more during easy runs and it confused me.
There is definitely something to be said for having a professional watch you and make sure you use perfect form!
I definitely think speed brings out running efficiency, therefore better form. I think cheating SO many exercises is a pervasive problem most of have no idea we’re even doing. Good on you for really slowing down and concentrating on getting them right.
I agree! Unfortunately when we don’t do the exercises correctly we don’t get the same benefits from them.
Oooh yes! I feel like no matter how many times I do push ups, they are still hard and I find it soo hard to keep form! I am doing them on my knees too! Weirdly with running I feel like my form is better when I am going uphill somehow…
I definitely find that my yoga form has imported drastically over time, when I first started it was at home with a DVD and so I somehow missed a lot of the form cues! Later when I went to classes it was a huge wake up call and now my form is a lot more legit thankfully 🙂
We have this band at my chiropractor that helps teach proper push up form…hopefully it helps! I always prefer taking a yoga class at a studio so that I know an instructor can correct my form.
Ohh really? Like a resistance band? Sounds really good!
Its like a thicker tube that hangs from a bar and then when you go to push up you kind of lay on the band so the resistance helps you a bit, if that makes sense. Sorry, I think I did a terrible job describing it!
Great quote. I have found as I have gotten older, my core strength has decreased and is something that I have to consciously work on. I, too, find that my form decreases the slower I go. I was getting into a little trouble on some of my long slow runs with my IT band flaring up if I was going too slow…for me it has to do with my contact with the ground…
I also notice that any aches or pains are worse when I run slow for some reason. I think now that I have formed these habits they are even more difficult to correct!
I’ve actually never officially done 400 repeats! Probably because I’ve never actually trained for a shorter distance so didn’t feel like there was a point, and well, they’re hard!
I know exactly what you mean about wanting to do things well, and being humbled when you realize you’ve been “cheating” all along without realizing! I feel that way looking back at my distance running when I wasn’t training well at all but still somehow turning out good race times, probably because I hadn’t damaged my body enough yet. Now the focus has to shift, as it does for your core/strength work. I haven’t done enough of it but I do know from what I’ve learned with yoga that my alignment is off more than it’s on, and the difference is felt!
Not sure how I have ended up doing 400s over the years, maybe because of half marathon training in the past. But I still don’t really know how many to do or what my goal pace should be!
I definitely agree that at a certain point when we aren’t getting the results we want it usually means its time to shift our focus to start seeing improvements again.
I love that quote, & think of it often when I’m doing body pump or planks. It’s a good motivator for sure 🙂
I love 400s! They hurt, but it’s pretty much my top speed, & I find it exhilarating to fly around the track & finish out of breath. Nice job on the consistent splits! I don’t think I’d be so consistent if I had to do any repeats on the roads.
The repeats are definitely trickier on the road, so I tried to keep that in mind. They are a killer workout for sure but it always feels good when they’re done!
I really like the idea of using a dowel to keep your form in check! I feel the same way about 400 repeats as I do about side (hel)L in barre – miserable and painful until you do them next time and realize you’re improving. = )
The dowel really helps even more than a mirror because I can actually feel how my body is supposed to line up. Gotta love those kinds of workouts that you hate until they’re over!
I love the quote because it’s so true, both in life and in running. It’s so valuable also to learn the right form – I’ve been wanting to go to a Pilates class for a while because another person’s feedback on form can point out things we ourselves never notice. Nice times on your 400s! I haven’t done them in over a year but they’re one of the first speed workouts on my marathon training plan.
I always feel like 400s are a good way to ease back into speed work! And yes, a set of eyes to help with form is so beneficial.
Hi Lisa, In my many group fitness trainings, I’ve been picked apart and learned to do moves from the basics like you are talking about. It’s SO not easy to properly activate and engage and you are learning invaluable lessons in PT. Nice work on sticking with it and getting the most out of every exercise when performed properly!
I always think it would be so interesting to see how I could improve my form in Body Pump and CXWORX…I’m sure there is a lot I can do better! But its always helpful when the instructor gives reminders and cues as we are doing the workout.
I love those! Congrats on a great track workout. Tomorrow is track day for me – mile repeats! I love faster running too, my form is definitely better when I am running faster because I feel like I am more focused on it.
Good luck with your mile repeats! Those intimidate me so much! 4 times around the track seems like forever so I tend to do them on the roads which isn’t ideal.
Your thoughts are identical to mine sometimes! How many pushups am I going to have to do before I’m GOOD at pushups? Seriously! My arms look big and strong but I’m so weak when it comes to those devils.
I think that phrase is booming again in the fitness industry — I’ve heard it said by so many studios lately! Not that that’s a bad thing…it’s always a good thing to remember!
That device on your back to make sure you’re doing a plank correctly/with the right posture…genius. talk about accountability!
Now that I have learned to do pushups correctly I can only do like 5! They are so hard!
Yep the dowel definitely holds you accountable..no room for cheating with that and someone watching you!
As someone who used to work in rehabilitation center, POSTURE IS KEY! You’re right about the exercises as well, doing them the right way, despite how difficult it is, will allow you to make huge gains! Keep it up!
Thanks! It’s tough but I know its so important. I wish I would have learned these lessons 10 years ago before I formed all these bad patterns and habits:)
I really wanted to do some speed work today, but the humidity was so awful that my heart rate was out of control, even when I was going slowly. Yeah, speed work and VA summers do not go together…
But I definitely find my form is better when I’m running faster.
Speed work in the humidity is pretty much impossible! I either try to wait for a cooler day (if there are any!) or do a different type of workout.
It’s crazy how the littlest things (or seemingly small anyway) can make such a huge difference. I’m glad you are taking the time to learn everything correctly – that’s such a hard step to take! I wonder sometimes if I am doing things right or not…
I actually feel like my form is better when I go faster too – you are definitely not alone in that. And 400’s are tough, but I feel like they’re doable – just one time around the track and then you get to recover! It’s much easier to wrap your head around running fast for one loop as opposed to 2, or 3, or 4! Great job with your speedy running!!
Thanks! Yes, I definitely agree that its mentally easier to think about getting around the track once. Anything more than that is so intimidating!
Yay for you! I think every challenge teaches you something about yourself. I saw the back of a guy’s shirt at a race a couple weeks ago that said “Adversity introduces a man to himself” and I try to remember that every time things get hard.
That is a another great quote!
Great job, Lisa! Keep up the hard work and you will get to where you want to be. And that is one of my favorite quotes too (If it doesn’t challenge you…). Looking forward to hearing how things go!
Thank you! I think it can apply to so many things, and its so important to remember when things get hard!
I agree with the whole, my form is better when I run faster! So strange, but true. I really need to try the bottle on my back, like you, I NEVER feel my glutes engage and with my PT we have tried a lot of different ways to try and make me feel them, but it’s super frustrating! Great job with all your hard work, I know it will pay off!
And that quote is one of my favorites, I would often say it when I was teaching Group Power to keep people motivated!
I still struggle with the glute thing, but one thing I am realizing from this form stuff is that I need to make sure I am keeping a curve in my low back. I think that helps me engage the glutes a bit. Before when I tried to squeeze them I would tuck so much that it would take out the curve and my whole back would round, causing my shoulders to slouch too!
When I am running faster I think my form is better too. I also think about my form more during shorter runs…odd since I would have more time to think about it during a half.
Isn’t it funny how that works? Maybe part of it is we just get tired as we run longer…but I also think we probably use different muscles to run faster and maybe more efficiently?