Video Post – After Run Stretches

The Mental Workout

 

Armed with the mistakes and injuries of the past,   I am careful  with my training schedules. Since turning 40, I know I can’t run as far and as often as I had in my 20’s or 30’s.  

Muscles take longer to recover and pushing them may be bad news. For me , it’s a fine balance.  I learned that cross training and stretching  and “thinking” are keys to my success.

Also,  training is not all  physical.  Mental awareness is also important part of the workout.  For me, it is motivator  and pushes me to do better, push harder-not about just going through the motions of the workout.  Or ignoring pain.

Here’s are some things that I think about while  running:

1.  What’s the goal today?  Is the goal distance , speed, duration, or is it  just enjoying being outside?

2.  How am I feeling physically?  Is it a good day?  Can I run an extra mile today?  Or a bit  faster ?  Or am I sore?  Should I slow down?

3.  Determine which muscles need to be worked more and then activate them during the run.

4.  How I am feeling mentally?  Am I stressed ?  I usually alter the intensity of my workout as a result.  I work harder when I am stressed- I usually feel better after my run.

5.  Nothing at all- I sometimes meditate while running.  Clearing my mind, not thinking of the workday, dinner plans- not even the sound of my breath.  I find that I am relaxed throughout my run and can easily regulate my breathing.

Each of these  above have really helped my progression.  I feel stronger, more relaxed and don’t feel as sore.   The Mental workout is been a major part of my whole workout routine.

 

Hip and Glute Exercises -Injury Prevention for Runners

I have been  running for many years without injury.  Until last year.  I set out to run my personal best at The Bread and Honey Festival 15 K (Goal 1:25)  and Oakville Half Marathon (Goal 1:49).   Unfortunately for me, I was sidelined by injuries and unable to run any races at all.

I ended up overtraining.  I ran almost everyday and pushed myself hard every run.  I ended up tired all day and  grumpy.  One day as I was running ,  I felt a snap in my hip and then instant heat.  I had to stop and limped all the way home.   I stayed off my hip for a couple of weeks but was in pain anytime I hit the street.

I went to the doctor and found out I had hip bursitis.  I ended up at physio and to my surprise, the therapist told me that I ran myself weak .

I thought there was some  kind of mistake, doesn’t running involve activating the glute muscles.  I learned that some of the hip/glute muscles are not active enough which cause major imbalances throughout the lower body.  Piriformis,  Sciatica injuries and many others common to runners.

Even after recovery, my hips haven’t been the same.  Running long distances are still a challenge because I am still sore.   I do my exercises and stretches  every day to make sure my glutes are strong.

 

 

 

 

 

Favorite Glute Exercises From Pinterest!!