Another week back to running is in the books! I only ran 3 days this week, but did increase my long run to 8 miles.
Sunday: 30 minute online barre workout
Monday: 3 miles easy, core and glute exercises
Wednesday: Body Pump and CX WORX
Thursday: 4 miles, core and glute exercises
Friday: Iron Strength Workout
Saturday: 8 miles, core and glute exercises
Total: 15 miles
On Saturday I ventured to a slightly different area to check out a running trail that’s nearby! It’s kind of crazy because I have lived in this area for many years (I only lived downtown for 5 of the 15 years I have been in Baltimore, the other 10 years were closer to where I am now). I didn’t even know that there was a trail/park there until I started looking online for running trails that I could run to. The entrance almost seemed hidden- like you turn down this small road and go down a hill and then all of a sudden its like you are in a different state. It took me about 2 miles to get to the park, and another mile to get on the actual dirt trail, and I turned around at 4 miles. Unfortunately the on the way back the last mile is a long, painful uphill. My legs were complete toast at this point and my heart rate went through the roof. But it felt good to push myself for the first time in awhile!
So, switching gears a bit, I thought I would talk a little bit about what I have been doing to build more strength and address some of my weaknesses. Ultimately, I believe it was small imbalances that led to injury a few months ago. In PT I was given more general hip, glute and core exercises that would be beneficial to all runners. When I went to a new chiropractor after stopping PT, they did a Functional Movement Screening (FMS).
There were many weak areas that came to light through this screening. For example, my left hip is weaker than my right and when I did exercises on my left side I was using my right side to help. I also wasn’t using the correct muscles properly when doing basic exercises. So I was given some simple exercises at first to begin addressing these issues.
Last week I was screened again and while I have made improvements, I still need to build more strength now that I am beginning to use the proper muscles. So I was just given a new set of exercises that I am working on. These take about 10-15 minutes to complete each day, and I also do them at the chiropractor’s office when I go in for treatments. (I’m also getting adjustments and ART)
It’s pretty interesting because I haven’t had to do a ton of reps to see results. Instead, it’s more about really focusing on using the correct muscles and rewiring the brain to activate the right muscles at the right time.
I’ve also learned some new tricks to foam rolling. I’ll try to explain briefly here but not sure if it will make sense: You roll over the muscle as you usually would, stop on a sore spot, and move the leg in and out 3-4 times. So if you were doing this on your quad you would lay on the roller and roll out your quad for 30 seconds and stop on any tight spots, and bend your knee 3-4 times to allow the tight stop to loosen up. I do the same on the TFL/IT band area. Also, I tried a Supernova in the office and was quickly convinced to buy one! It is a game changer for getting deep into the glute area.
How were your workouts last week?
Do you have trails where you live?
Have you ever had a Functional Movement Screening?