Since running for me was a transition from a LOT of walking, I’ve never had an issue spending time before my run warming up. I enjoy the walk as a way to get focused and transition from sleep to moving. What I learned along the way is that actually helps me run farther and with a few dynamic exercises I’ve managed to keep IT Band issues at bay for quiet some time.
Following is the routine I’ve pulled together from reading Matt Fitzgerald, Runner’s World and others over the last 10 years. It hits all my potential areas of issue {IT Band/Hips} and is super fast.
Other 13.1 series post: 8 coaches on your first half, half marathon race check list, 7 things I wish I knew before my first race, post race recovery {when can you run again} and avoiding runners trots.
WORKOUTS
After running nearly the equivalent of a marathon at my marathon pace last weekend {Palmetto 200}, I decided to just listen to my body for choosing all workouts this week. Luckily I wasn’t feel sore, so it was more about remembering the value of recovery!
8 weeks until RW Hat Trick
Mar 31 – 60 min walk + Upper Body/Core exercises
Apr 01 – 30 min walk + 1.5 mile run {#treadmilltuesday!} | 60 min walk + pilates core/stretch
Apr 02 – 2 mile run + 20 min walk + 30 min bike + Upper Body | 30 min walk
Apr 03 – 3 miles + 30 min walk | 2 miles + 20 min walk
Apr 04 – 5.5 miles + 20 min walk + PT exercises | 30 min walk + stretch
Apr 05 – 60 min bike trainer + 30 min walk
Apr 06 – 10 mile easy run {avg 9:33} + 40 min walk + 30 min yoga
#BESTFOOT THIS WEEK
Time to share how you put your #bestfoot forward last week. Your posts will appear on 3 blogs each time you link up: here, Krysten of Darwinian Fail and Ericka of SweetLifeEricka.
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Original article and pictures take www.runtothefinish.com site
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