When I titled this post “quality over quantity” I was referring to physical therapy, but I do believe it applies to running too. However, over the past few weeks I have been really slowing down and making sure to do my exercise correctly, while trying to engage all the correct muscles and focusing on my breathing.
Honestly, sometimes this is as much of a mental challenge as a physical one. There are some days when it would be SO much easier to just go through the motions and get it done. But that’s not how change happens. And that’s probably why I have done all the strength/core/hip work over the past few years but still get hurt.
I’m not saying this is the answer to it all. However, at some point I had kind of a lightbulb moment when I realized that I wasn’t necessarily focusing on all the correct muscles when I do my exercises. There are a few things I have started doing that I think have helped:
1) Go slowly.
Rushing through them won’t help. My PT said to do 15-30 minutes of the exercises every other day, so rather than trying to get through all the exercises he has taught me, I pick a few and make sure I am doing them correctly.
2) Focus on the muscle you are supposed to be working.
For everything I do, my mental cues are to think about my foot stabilizing, my glutes engaged, and my core engaged.
3) Make sure that you are able to engage the correct muscle before getting into the harder stuff.
I always start with floor work and some days I’m like “where is my core?” like I literally can’t feel what I am supposed to be doing. I’ll use my hand to draw my attention to where I should be working until I start to feel it on my own.
4) Close your eyes.
It may sound strange, but I find that I can engage my muscles better if I close my eyes and think about it. Maybe it’s because I am no longer distracted by things around me? Who knows. This only really works for floor exercises, but sometimes if I’m doing a balance exercises I’ll try closing my eyes for a few seconds just as an extra challenge.
5) Use a mirror and take off your shirt.
There is no better way to really remind yourself to engage that core than to see it right there in front of you. I work out alone in my basement so I am ok with this, but I don’t think I would feel comfortable in a gym. Try doing planks in front of a mirror without a shirt on- all of a sudden you are engaging that core like never before.
That was kind of a whole post in itself, but I’ll end with a quick rundown of last week’s workouts:
Monday: PT exercises and 2.2 miles
Tuesday: Total body strength training (weights)
Wednesday: PT exercises and 2 miles
Thursday: Total body strength training (TRX/Bosu)
Friday: PT exercises and 1.5 miles
Saturday: A few PT exercises/core work and 3 mile run
Sunday: Rest
You may also like:
Adventures in Physical Therapy Week 1: Gait Analysis Results
A Shift In My Running and Workout Focus
Lessons in Running from 2016
I hate when workouts are too fast or expect you to complete “as many as you can” in a certain amount of time because I think that triggers people to go really fast and lose their form. My workouts were kind eh last week, I need it to cool down already!
I agree that is better to slow down and focus on form. I never liked classes where they rush you to do alot in a certain amount of time.
I”m definitely an eye closer when it comes to PT. And I remember being at PT for so long while I did my exercises–and one time I apologized for it, and she was like NO DON’T you are supposed to take your time! That made me feel a bit better 😀
I always feel like I am there forever. Its harder at home though because I am so tempted to rush without anyone watching.
I am sure I have been guilty of just going through the motions of my my hip/glute stuff- which are basically PT exercises. You know, donkey kicks, hydrants, bridges, things like that. I generally sprinkle them in during my lifting workouts so I am already in “the zone” and it helps me treat the exercises as important… which they are, of course! But they aren’t what I’d truly LIKE to be doing.
Thats good though that you found a way to keep up with them! And if you feel them, Im sure you’re doing them well.
Congrats on getting in 4 days of running! I think PT exercises are easier to focus on when there’s physical proof they are paying off. I tap on muscles when I need to engage them – sometimes even on a run I’ll tap my glutes to activate them. Like you said it cues the mind and body!
Thats a good idea to tap your glutes while running! I’ll need to try that sometime.
I am an eye closer too! It really helps! I think the only one stretch that I don’t close my eyes on is Pigeon Pose because I hold that stretch for a looooonnnngggg time on both sides, so I usually park myself in front of the TV!
It’s so good to know that I’m not the only one who closes my eyes when doing this stuff!
I think this is great advice for anyone – remembering to take the time to feel the muscles we are working or engaging (or stretching). Slowing down is one thing I need to work on as well!
It’s so important but definitely something we usually forget about!
I do think when I don’t wear a shirt I focus on engaging my core a lot more. I don’t do it at a regular gym but I will when I’m at various workouts (november project, classes, etc.). You’re so good about your PT exercises! I used to rush through mine which is probably half the reason it always took me so long to heal…
It always takes me so long to heal plus I keep getting hurt even though I do exercises so I’m hoping that slowing down will help!
Closing your eyes is such a good idea! That totally makes sense! Good job getting those runs in this week and being so dedicated on the PT stuff. It’s tough, I know.
Thanks! Its crazy how different it can feel to close your eyes when doing this stuff.
My PT stressed form, so I’m always focusing on when I”m in or out of form. Engage the core, and exercise over height. I’m not getting my movements as high as I used to, but I’m focused on engaging the muscles I need to, and tightening my core. I find tightening the core (and tucking in Pure Barre) provides some natural resistance and makes me feel the exercise more.
Thats great, and PureBarre is such a great to reinforce all the core and glute work.
i did the mirror no shirt thing when i was traveling and ugh it was awful. only because i could see how poor my form was and how much work i still have to do. it definitely helped though being aware of the issue and forcing myself to correct it. great post, so many great tips!
Oh I know it makes me cringe when I see my form without a shirt on. But that’s how we improve right?!
When I lift and perform other exercises I always like to do it in front of a mirror. Because like you said you can see yourself and it brings better attention to the area you are focused on.
Exactly!
Lisa these are great reminders. I too tend to rush my workouts sometimes. This is definitely one area where having a trainer helped me. I had to slow down and focus.
I kind of wish I had a trainer for that very reason!
You definitely have to focus on engaging your core or you tend to just go through the motions without doing it! Mirrors are definitely a great help – especially when trying something for the first time!
Yes, definitely! At PT my therapist will call me out on not engaging my core so thats nice to have someone point it out. Eventually it will become a habit (I hope!)
You are absolutely correct! When I went in for PT one week, I very proudly reported how many repetitions I was doing on each side (I think it was about 250) my PT quickly reprimanded me for doing too many. He told me to cut those back to 100-120. I still do around that number and try to make sure they are always slow and controlled. It’s wonderful to see you’ve been able to add back some running. I know you must be elated! Thanks for linking, Lisa!
Wow, 250 is a lot of reps! I think my muscles would be totally fatigued after 100.
This is really good advice Lisa – really nice post! I don’t do nearly as much of the stuff I really “should do” or when I do (typically runner), I rush through it! I do think the essence of your post applies a lot of places though. When I get tired running, I try to really focus on my form. In part this ensures I’m not inviting imbalances and injury, but also gives my mind somewhere to go!
So true, I guess it applies to most things! Having a focus while we doing anything is really important.
I have a trainer I pay and I take group strength training type classes. I’ve noticed both are different. With my trainer, we go slower and really focus on the form. My trainer doesn’t let me take the easy way out and use momentum when I can. No ma’am. But in the classes they are more geared to feeling the burn, doing so many exercises in X amount of time. I like that but sometimes I feel like I need to slow it down. All of these are great tips Lisa! Thanks for this!
Thats really great that you have a trainer to slow you down and make sure you are doing the exercises correctly!