Decided to mix it up a little and head outdoors for the workout today … after a quick warm-up of:
Foam Roll (calves, hamstrings, piriformis, t-spine)
Static stretch (hams/calves, piriformis, hip flexors)
Then head outside for a run! Made it about 28 minutes or so of an easy jog. Definitely need to run more consistently to make it a little easier on myself. Also should alternate more up-tempo workouts with long slow ones - Thursday will be an interval run.
To give you a little perspective on why I chose to foam roll and stretch before workouts, here is some text from an article over at FitnessCoachPro written by Scott Mitchell called “An Intensive Warm-Up for Runners” - hopefully it will be some use to some of you fellow runners out there - enjoy!
Foam Roll Exercises: Roll along the muscle, find the most tender spot and hold for 30 seconds while staying relaxed. These muscles were chosen because these are the areas that tend to become overactive, leading to a lot of lower leg and knee pain.
Calves
TFL
IT-Band
Quadriceps
Static Stretching Exercises: These areas are chosen for the same reasons stated above. These stretches will be held for 30 seconds and done 1-3 times, depending on muscle tightness.
Calves: Slightly internally rotate the foot while keeping the knee and thigh facing forward. Either lean against a wall or prop the ball of your foot up on a low 1 inch surface. Always keep your heel on the ground.
Hip Flexors: Kneel onto one knee, with both knees at a 90 degree angle. Tuck your hips under, then slightly lean forward. You should not need to move forward very far.
Hamstring: Lying on your back, bring your right leg up, cross it over your body slightly, keeping both hips on the ground. With your left hand grab the outside of your right thigh (on the cord-like structure behind your knee), from here you will straighten your leg and hold for 1-2 seconds, then come back down. Repeat this for 10 repetitions on each leg. We are not holding this stretch because of the sciatic nerve involvement.
Functional Exercises: These exercises will activate the weakened musculature preparing the ankle, knee, and hip for the demands to come. Each exercise should be done 1-2 times for 12-15 repetitions at a slow pace.
Floor Bridge: Lying on your back, bend your knees and bring your heels close to your glutes. Keeping your feet straight and your knees hip width, raise your hips off the ground pressing evenly through the foot and squeezing the glutes. Hold top position for 2 seconds and return to the ground slowly. Repeat for recommended number of repetitions.
Single Leg Balance Reach: Standing on one leg with the other foot right next to the stance leg and hands on your hips, reach with the floating leg out to the side of you as if you were dipping your toe in water without touching the ground. Hold for 2 seconds and return your foot to the starting position. Repeat for recommended number of repetitions.
Tube walking: Wrap an exercise band around your ankles. While keeping your feet hip width apart, stand in a slightly squatted position, and step laterally to the right with your right foot, followed by your left foot keeping your toes and knees pointed straight ahead through the movement. Step to the right and left for the recommended number of repetitions.
