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
Tuesday: Rest
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?
I know there are a few trails in my area but I really never thought to check them out. Actually, no that’s not right — I ran one once with a friend a few years ago lol. But it doesn’t interest me because I am lazy and like to just run my usual area. HA. I need to foam roll my quads I think. They don’t hurt or feel tight but they are crazy ticklish, especially if I get a massage. A masseuse once told me that tickle means tight. If she was correct, omg my quads are tight! lol
Ive never heard that before! Sometimes when I get ART I feel ticklish, but didnt know it was related to it being tight!
Great tips here lady! Love the ones about the foam roller. I recently learned about that, and oooof it hurts, but you can tell you are working the knot out….although i tend to go up and down a little on the spot rather than to the side. Will try to the side though. I want to check out the supernova though, that looks like a great tool for hips….which are my weakness 🙂 So glad you had the screening, that is a great idea!!
It really helped me to see some areas that I need to work on! And the foam rolling definitely hurts more that way, but it does make me feel like the muscles are loosening up. And if you have a chance you should definitely try out the supernova!
The FMS sounds so interesting, especially showing that you were actually using the good side to help the bad! I’m sure that goes on all the time in different areas of the body but definitely an eye opener. Amazing how the brain gets involved too to learn how to use the correct muscles for movements. Glad you’re seeing improvements! And yay for the trails! Also would really love to hear more about your rolling tips 🙂
I tried to send you a video of how to do the foam rolling, but it didnt seem to work. I’ll try sharing it via Facebook!
Try this: https://www.facebook.com/towsonchiro/videos/vl.402245203281419/419181828256173/?type=1&theater
That’s so great you were able to get in eight miles! I was able to get in six this weekend as my “long” run. Working my way back up is going to be a challenge. Just the six felt quite long! haha
6 is really great! I agree its tough to build back up, but you will get there before you know it!
Yup–foam rolling that way (the moving your leg etc with the pressure on the sore spot) is the best way to get the muscle to release. I’ve got a loooot of practice with that! I’m kind of nervous about the whole running again thing… gulp.
It is so stressful/scary to start running again after being out but we both know that the fitness comes back faster than it would seem! And now that I know how to foam roll that way it makes so much sense!
Hey I saw my chiro again and he told me the tightness is originating in my TFL. That’s why I feel a strain when I do my little teacup pose. Now to google all things TFL! I knew you would love the supernova. 🙂
That silly little TFL causes so many problems! For a long time I had alot of difficulty releasing it on my own. When the chiro did it I wanted to cry. I think I have been able to get in there with the supernova but its still been so tight. I think sitting and driving make it worse.
Are there any stretches you do for it? I am doing couch stretch, pigeon pose, and figure four about 2 times a day. As long as it is not aggravated by running, it only feels tight when I bend and stick my hip out. After I do those stretches, I can bend farther before I start to feel it. I wish I knew what caused mine to become irritated. It is something I never had before.
I never have much success from stretching muscles (especially with my alignment issues, too much stretching seems to cause me more problems). I focus on releasing it with a roller or ball, and I have also used voodoo floss around that spot and then do some dynamic hip movements.
I never really got the hang of how to properly foam roll and feel it would be very useful…
I think it just takes alot of practice figuring out how you best feel it. I had to use a harder one to actually notice a difference; the blue foam one did nothing for me.
Holy hills! I think I know what trail you’re talking about, I wanted to check it out before I moved. Let’s make a running date for a year from now when I move back! (HAH!)
Great tip! I like to do what you explained when I foam roll, especially on my ugly, angry calves.
A running date in a year sounds perfect!:) Maybe by then I will have found more nice places to run!
I wonder if one of my hips is weaker than the other, but I’m doing strength exercises at least twice a week, if not more. Since I’m not doing a 5k until the fall, I have time to focus on strength training more when I need it.
Im sure the strength exercises will help alot. I think its important to make sure you do some exercises that involve one leg at a time- that will make sure you are working each leg separately!
Oh man my foam roller is torture enough, the supernova looks scary. I foam roll the way you described and hate every minute of it, but I know in the end it’s worth it. I’ve never had am FMS but I’m sure it would show that my hips are weak. I’m working on my strength to hopefully avoid all future injuries!
Im sure that you are doing a great job with your injury prevention! I just knew something was up because I kept having the same little issues creep up while I was already doing all the foam rolling, core work, etc.
I love the trails around here–Patapsco in particular. We just did a family hike in an area we had never visited before there. I am convinced that it will take me a lifetime to see all of that park!
Glad you are progressing. And yes, it doesn’t take all that much to get the body squared away, but we have to do it religiously in order for it to happen!
I keep saying I want to check out the Howard county trails on of these days! And yes, I will always need to keep up with my strength and prevention stuff if I want to continue running injury free!
Foam rolling like that hurts so good. I’m intrigued by the Supernova and want to try it, especially for after speed work or hills. The trail you ran on looks gorgeous, I’m really hoping I can find some nice trails to try out in Washington!
Im sure there will be lots of nice places to run in Washington! And the supernova is the perfect mix between a foam roller and lax ball:)
There are many trails here that I haven’t yet checked out either. Glad you could go exploring! I had a FMS done over the winter and it was pretty eye opening.
I think screenings like that are so helpful! More so even than my gait analysis. I have a feeling there are many other nice places to run that I have yet to discover!
Oh man, I would be the star of the show if I ever did an analysis of my running biomechanics. Everyone would crowd around me in shock. HA! I know that my hips are so weak that they cave in with each step, and my upper body spins around to compensate. The thing is, I’ve been able to run like that for years, even 100 mile weeks, 3:10 marathons, even a 7 hour 50 miler! I never felt the need to fix something that wasn’t broken. But now I think my body is feeling the effects of it all, and I need to address the issues.
It definitely sounds like we have similar issues. But at least you are aware of whats going on! I think that our bodies eventually feel the effects of all the training and thats when injuries happen. It may be helpful for you to look into getting an FMS if you don’t see consistent improvements!
That’s really interesting about the foam rolling! I’ll have to try that when I feel like I’m just not getting deep enough. That’s so good you have a team of people to help you address your weaknesses! They make running 15 miles possible haha. I know that this training period I’m going to HAVE to fork over some$$ to really take care of myself (massage, PT, chiropractor….that kind of stuff). That’s how you stay healthy and run successfully
I don’t know how I ever got away with running and not doing prevention stuff. I guess I was young and my body could handle it! Now I don’t think I could go more than a month without seeing a chiropractor.
You had a great week! It is awesome to see all of the pieces coming back together STRONGER for you. I have had this screening from my Sports Chiro and I can’t say enough good about it. I’ve come to learn there are many who are very closed minded about chiros and it truly is their loss. I need to check out that glute ball!
I think sports chiropractors are SO beneficial. I think I will always see one for as long as I am running, even if Im not injured. Ive had way more success seeing them than PTs- while PTs also have an important role I think chiros are great for maintenance but also bring a slightly different perspective to injuries.
Workouts last week were okay. Definitely did not hit the milage or the paces that I had hoped to, however I am staying positive and telling myself that the reason for that is to give my body the rest it needs and deserves. I have suffered many IT band overuse injuries before so extra rest is always a good thing : ) Glad to hear you had a great weekend : )
Rest is definitely important! I have learned that I need to be ok with taking a “less is more approach” to my training.
Isn’t trail running sobering? I did a series of trail races last year, it was my first time on the trails and it was VERY tough, but humbling! You did a great job with all those hills! You had a great week with some great paces and you are doing everything right to come back even stronger than before!! I love/hate my trigger point roller, but that ball looks awesome! I have had functional movement assessments before at PT, they are great because they help identify all your weaknesses, but when you hear it all laid out, sometimes its overwhelming. 🙂
It was so refreshing to run on the trails! I wish I got to cover more ground out there- maybe next time! The FMS was a bit overwhelming (when I was told I “failed” I was slightly offended- I don’t like to fail at things!) but if we don’t recognize our weakness and address them they will turn into bigger problems.
I love discovering new trails! I also get angry at myself for not finding them sooner, but it’s so fun to run somewhere new. So glad you are finding solutions to help your injuries! I’m going to have to try that foam rolling technique… even though I usually end up throwing mine across the room after 10 minutes because it hurts so bad!
Foam rolling is painful but worth it:) I think that the more you do it the more you get used to it!
I have a few trails near me, though I don’t run them nearly as much as I should! They usually kick my tail whenever I do 🙂
Luckily this one wasn’t too hilly (I was only on it for a total of 2 miles) it was the run there and back that really got me!
That trail looks beautiful! Great job on all that hill running! That’s a pretty crazy hill at the end of your run there. I’ve been doing a lot of hills this week too, but not on trails. There are actually a ton of trails near me but I’m hesitant to go them alone. I stick to the parks where there are more people around.
I usually avoid running in that direction because of the hill on the way back, but now that I know there is a trail I will probably be more motivated to run that way! This trail was in a park and there were alot of people out. I wouldn’t be comfortable going early in the morning on a weekday but on a Saturday at 8am it was fine.
We have trails…but none that are super close to my house and they do not look like that. Ha! They have the dessert quality to them I’ll say, and I’m a little bit more of a greenery person…I probably live in the wrong state ;). But it’s funny, because the same thing happened to me with a canal nearby my house…I’ve been running here for years and just found out that one of the canals near my house has a super tiny little opening in a gate you can’t really see from the front, so this whole time I just thought it was like a private area or something, especially since there are some fairly large houses by it, but nope…it was just me not paying good enough attention all these years I guess haha.
You’re making great progress, Lisa! And great job on that tough trail run! Hmm that ball has me intrigued. Can never have enough torture tools! 🙂
My collection of torture devices is getting a little out of hand:) Im sure the dessert trails are nice too! Its always fun to find a new place to run.
I’m super excited because my physical therapist found a trigger point in my thigh FAR below where my hip has been hurting. She started working that spot and my hip is feeling so much better. I’m so happy for both of us!
Glad to hear that! Sometimes you just have to search a bit for the source of the pain.
Yayyy!! 8 miles, that is awesome. I have been feeling it lately in my IT band and my runs are not enjoyable so I haven’t been doing it much. I just love my speed and cross training classes. But I did sign up for my fall marathon on Sunday 🙂
Yay congrats on signing up for your fall marathon! Now is a great time to take a break from running anyway so you go into training feeling refreshed!
Yes I totally use that foam rolling method! Hurts so good. I definitely agree with you that sometimes injuries arise from a bunch of little imbalances. When I tore my calf muscle, I think it was partly from a weakness in my left hip and glute. Most of that we usually don’t even realize until we hurt something and go to PT to heal!
Yes, exactly! Hopefully awareness can prevent future problems!
I haven’t had a functional movement screen but I think I definitely need to do this sometime soon. I have heard of those rolling techniques though and they definitely work!
I would highly recommend an FMS! And I think alot of chiros/PTs do them, Im sure it wouldnt be hard to find someone near you.
Love the supernova! and im definitely using the same foam rolling techniques with my new rumble roller–talk about a game changer, just the movement in the leg makes working out the tight spots so much easier!
I have a ton of “torture devices” but the rumble roller still scares me!!
I would love to discover a random trail in my area! You’re so lucky that you did.
HOLY HILL! I had a hill like that once…I was away for my friends wedding, and came upon this gigantic hill…I was NOT happy to have to run BACK up it in order to get back to where we were staying!!!
I will never forget the hill going up to our hotel when we went to Arkansas for Rob’s sisters wedding- it was the longest, steepest hill I have ever tried to run up, and I could barely run- it was more like a walk, ha!
What a nice trail. I’v never tried a supernova…looks like a nice little torture (oh feeels good) device 🙂 I also have left and right side imbalances…some of the exercises my trainer gave me require to double my left side exercises.
Yep the supernova is definitely a torture device in the best way possible!