I had my third PT session today. Today was they day they made me run on the treadmill while observing my hips, legs, etc.
When I run my hips swivel. Not all the time, but they don’t always swing like a pendulum, like they should. When this happens my legs swivel inward, causing my legs to touch, my knees may brush each other, etc. (this could also be a cause of inner thigh chafe). I do, however, have very good running posture (yay for a strong core!).
I was told that I not only need to strengthen my quads, but also my glutes and hips. An additional exercise was added to my therapy regiment, along with the stretches and foam rolling I have been doing. This will all align my hips, legs, etc. and hopefully open up the space between my legs a bit, in order to have the “pendulum” rather than “swivel” when I run.
Today I was sitting at work, wondering about what I’d do tonight. I had thought I’d run 4 miles, then I thought, I ran after PT last week and it was slow and a bit stiff. So I continued to contemplate (aka be a complete flake) what I was going to do. Then around 4 it dawned on me – why don’t I work on leg strength?!
I’m trying for quality over quantity in my runs right now – no recovery runs, no running just to run – I need to rebuild strength, so those runs aren’t going to do much for me. I’m limiting myself to two runs a week while I’m still in physical therapy, and I’m not running on the days I go to therapy because I don’t want to undo everything they did. So I will run on Wednesdays (hopefully speedwork) and Saturdays (long-ish in preparation for Cox Rhode Races Half Marathon).
So I created my own legs and abs workout. This is in addition to the leg work I do on Wednesdays (squats, step-ups, and calf raises) and also yoga.
Do each exercise 5 times (per side if it’s a one-sided exercise) and do each set 5 times. Rest for 2 minutes, then move on to the next set.
It’s actually not a short workout because these moves require a lot of focus and form – it took me 45 minutes (and multiple falls off of my stability ball).
I’m feeling pretty good, I’m ready to tackle my first speed workout in ages tomorrow (just two miles of 1/4 mile intervals, baby steps), and most importantly I feel happy. I am focused and ready to attack anything and everything necessary to come back better, faster, and stronger than ever!
Do you ever have one of those “light bulb moments” when you know exactly what you have to do? That’s how I was today with this leg strength. If you try my workout, I’d love to hear how it went!