I feel like there are a few things I need to catch you all up on, so Thinking Out Loud seemed like the way to go. Lately I have felt like whenever I sit down to write a post I get struck with writer’s block. I know what I want to say, but the words just aren’t coming to me as they usually do. So we are just gonna jump right into this today and see where we go…
Meditating
Last Wednesday was Ash Wednesday, the first day of Lent. You may remember that last year I gave up coffee. I tried to figure out what to give up this year, and decided that instead of giving something up that I would try to start meditating every day. This has always been something I struggled with so much. I decided if I could commit 5-10 minutes to this every day that it may help me to be more mindful and focused.
I downloaded an app called “Calm” which has short guided meditations to complete each day. The ones I have done so far have focused on breathing, body awareness, and letting your thoughts go. It has an alarm so I set it for 8pm every night. I usually do it right before I go to sleep and it’s been really relaxing.
I’m not sure if I ever would have committed to something like this otherwise. Maybe after 40 days it will become a habit and I will continue meditating at least a few times a week.
Injury Prevention
I’ve also been trying a slightly different approach to injury prevention. I’m working on figuring out EXACTLY which muscles are tight and which ones are weak and focusing more specifically on those. Even though my left foot has been giving me problems I think it’s my right glute that is the real issue. This was one of the first things that my PT noticed but I always go back to focusing on where I notice the pain.
I’m trying to make sure when I am standing that I am putting weight equally on both feet. I actually have noticed I tend to lean towards to the left! I think I am still crossing over the midline with my left foot when I run, probably to compensate for the weaker side. This won’t change my routine much, it’s just something I will be aware of.
I also read an article about the glute medius specifically and problems that can arise if it’s dysfunctional. Before it can be strengthened, it needs to be released, so I am really focusing on getting in there are loosing it up with a lax ball before doing any exercises.
HRM Comparison
Finally, I mentioned a few weeks ago that I was thinking about reading up on heart rate training. Well, I didn’t do that. However, there were quite a few comments about the accuracy of a heart rate chest strap versus a wrist based heart rate monitor. So last week I did an experiment when I was riding the bike. I wore both my old and new watch, and my chest strap. (So my new watch read my HR based on my wrist, and my old watch was measured by my chest strap).
Overall the readings were pretty close. You can see that the wrist one jumps around a bit more, but whenever I looked down at the watches they were either the same reading or within 1-3 bpms. Not sure if there would be the same results while out running. Maybe I’ll try that next.
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Do you use a heart rate monitor? What kind?
Have you ever meditated? Is it something you do regularly?
Have you ever really tried to narrow down your form issues and try to address them head on?
Most expert I know go by the chest strap for HRM, mostly because you are more likely to really get a solid connection regardless of what is going on. I don’t like having my watch super tight, so that would be a problem for me. I think I need to get in the habit of doing some meditation. I’m going to look into that app!
Susie, there’s no way that either of us would ever be able to sit down for 5 minutes straight and “clear our minds.” We’d need a bulldozer, a torch, and a dump truck.
I definitely think it helps to wear the watch tight. And I can see how the chest strap would be able to give more consistent readings throughout the whole workout.
Love the idea of doing meditation!
Since I don’t do wrist based training I’m okay with the fluctuations/slightly inaccuracies with wrist based HRM or any HRM. I do log my HR but I don’t do comparisons daily. I just like to look at how it changes over time, with the weather, etc. It always surprises me just how much harder my heart works during easy runs in the heat vs. harder runs in the cold. Just a 10 degree difference can make such a big impact!
The heat can make such a different! Using a HRM can definitely be a good way to measure effort.
I have also heard that chest rate strap is more accurate, but mine rubs me raw after awhile so I’ll go with my Garmin reading! I think the strap tends to detect a change in HR faster, like when running intervals.
I have been challenged for awhile now with ongoing hamstring/glute pain, so I’m always looking for an answer for that issue. Wish it was an easy answer, but I still haven’t figured it the right balance of everything yet! Thanks for sharing that article – it’s interesting.
I think you are right about detecting the change faster- it seems like the wrist one sometimes has a delay.
Sorry you are still having hamstring/glute issues. I feel like Ive bee dealing with my foot/ankle thing forever and sometimes it feels like it will never get better.
I’ve been told SO MANY TIMES that I need to practice meditation. It’s so incredibly difficult for me to do! I’ve done it before though, and it helped me immeasurably. I tried following different audio guides and then the thing that eventually worked for me was just sitting in the middle of my bed, no phone, no TV, nothing, and I just let my mind go. I didn’t try to tame it, otherwise it would be a big fight. After the wildness, the static would burn off and my mind would settle down onto something specific. I learned something about myself every single time I did it!
That’s so great! I like the app but I can see how it could be good to just try it without as well.
I took a spiritual formation class in grad school (or at least half of the semester before thesis and work got too crazy) and the priest made us meditate for one class. It was so hard yet felt so centering afterward. I really haven’t done it intentionally since then and that was 3 years ago, though.
I need to work on standing with weight equally on both feet! I favor my left leg and my right leg is definitely less stable.
I took a mindfulness course when I was getting my masters in counseling and we did some meditation. That was back in like 2007 and I wish I had continued because now its really hard to get back into it!
I wish I were smart enough to narrow down my form issues! I definitely have some, but it’s hard to do that on your own.
I’ve been using Calm for a long time now. I like it a lot. I don’t meditate every day, although I have my streaks, but I do meditate frequently. At least several times a week.
I don’t have a HRM at all. But thanks for the comparison!
I dont think I would have ever figured out some of my form issues if it weren’t for professionals! Although honestly, different people have told me different things so its really hard to know for sure.
I’m glad you have also been using Calm and that you like it!
Great tips!!
I like how instead of giving something up for lent you’re implementing something into your life! I honestly didn’t know what to give up or add in, so I’m just kind winging it this lent! I really like the HRM comparison… what one would you suggest?! Im looking to buy a new one!
I think for the HRM it just depends on your preference. I really didn’t like running with a chest strap, because it always caused chafing. Im not too concerned with exact numbers in the moment so the wrist one is good enough for me. But if you want really accurate numbers throughout a workout then the strap may be better.
I have that same watch the Garmin 235 and I never use the hr monitor. It is always on but I never look at it and base my runs off of it. I still don’t know where I should be in my range. I just run base on how I feel.
I have only really been paying attention to my heart rate when I ride my spin bike. Ive been considering using it to monitor my effort while running but havent quite figured that out yet. Running based on how you feel is a good way to go!
I’m so fascinated by HR training so I need to learn more about it. I’ve heard the wrists aren’t accurate too, but that’s encouraging that it was really close!
I think it would work well enough for just monitoring effort while running. I dont know enough about it either to pay attention to exact numbers!
Meditation is something I’ve never even attempted because my mind refuses to “shut down.” I have a hard time staying focused on the moment doing yoga LOL When I was going to a PT for my piriformis issues, she noticed my right hip was a lot tighter than my left (even though it was the left side that had all the pain). Also, my right knee turns inward a little more than my left, so I’m sure than affects my stride/gait as my ankle needs to rotate a little more on that side with each step.
My mind doesn’t shut down either. But the sessions on the app teach you how to bring your mind back when it starts to wonder. Its like you are training your brain every time you meditate!
I have the same form issues- right hip is tighter and weaker, and I pronate a little more on that side.
I train lots of my athletes via heart rate and recently I’ve gone back to using it for myself. Stay tuned for a post. Good to know the wrist monitor is so close to the chest. Typically I see them register higher, but I’m talking about those found in FitBits, etc.
Looking forward to reading your post about heart rate training!
I am curious to see how your meditation goes. I’ve tried it a few times but could not seem to do it. i’d like to though
I think that actually doing it every day for 6 weeks will help me to see if I actually get an benefit out of it. I never did it consistently enough before.
I don’t use a HRM, but I know that I should. I have the strap on HRM that is compatible with my watch but I don’t really wear it because it’s so uncomfortable! I would definitely use the wrist monitor since that seems less invasive.
I never wore the strap either because it was uncomfortable! And always caused lots of chafing.
Oh that glute med! Mine is definitely tight and the piroformis too. My chosen weapon of destruction a golf ball or rubz ball. I love that you are trying out meditation!
I have had so many issues with my piriformis over the years. I always try to roll out that whole area at least a few times a week.
My comparison with the heart rate monitor was pretty similar. I have a hard time getting the chest monitor to work correctly- I think there is to much conflict with my sports bra 🙂 I have been sitting in the doctors office and had the heart rate tested with the blood pressure and I can check my fitbit and it has the same reading. The Calm app sounds interesting!
Thats good to know that your fitbit had the same reading as the drs office test!
Interesting about heart rate training. I’ve never done it but I know people that swear by it and others who think it’s unreliable.
And I’m heading over to read about the glutes because that’s my problem area, too.
The glutes just seem so complicated because there are so many muscles involved there!
I keep saying that I’m going to start reading up on HR training, but haven’t done it yet. I would definitely lean towards using a wrist monitor – I think the chest strap would bother me.
I really like the Calm app. I’ve been meditating for a bit, but had fallen off the wagon – I’ve been using the app to get back into the habit.
I really like the app too. I think the 10 minute sessions are perfect! I have no excuse to skip it when it doesnt take too long.
I like that you’re choosing to focus on doing something during Lent instead of giving something up. I wish that more people would do that.
I’ve never done it this way before but I think its more helpful than giving something up. Hopefully I will get something out of the meditation.
It’s so smart to try to figure out what’s going on with your injuries… part of my root issue is that one leg is slightly longer than the other and that’s not something I can change! But having the knowledge does change what preventative exercises you can do.
I like that you’re focusing on meditating more for Lent. I wouldn’t have thought of that, but think it’s wonderful. I’ve given up sweets the last couple of years…