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IT Band Exercises – What Worked For Me!

Monday: 20 min lats/shoulders, 2m walk with LE

Last week I took it easy with strength training and focused on all running related workouts. Safe to say it’s not as intense of a workout week, but I feel like i’m becoming a stronger, well-rounded runner by taking the time to do all the little things. Plus i needed a down week after building mileage and general fatigue. I get asked often what I did to recover my IT Band and it’s very simple. It’s all in the hips.

I’ve been diligent with doing the Myrtls routine, almost daily or every other day since the end of April. Now that I’m healthier I just do them as often as I can after a workout or at night when i’m foam rolling. It’s just part of the normal routine now 😉 I do #8-11 of the Myrtl routine as a pre-run warm up and I also include 10-20 walking lunges and a set of 10-15 deep squats.

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In addition to the hip exercises, I do one running skills & drills day and one tough leg day which now includes a ton of lateral movements and single-leg movements which strengthen the hips/glutes & work on core stabilization. <—the key to get rid of ITBS is to strengthen!

Some of my favorite exercises include: walking hip abductions (band around ankles, walking sideways), crab walks (walking sideways in a semi-squat position with resistance band), monster walks (walking forward, taking wide steps, semi-lunge position), squats with band around thighs & ankles (not allowing knees to cave inward).

This trail running video also gave me lots of great strength ideas.

The hard part of getting through any injury is not giving up on the rehab exercises. I didn’t see any real improvement with pain or strength until about 6 weeks in. Don’t give up! Even as a personal trainer I almost forgot that you don’t see results until 6-12 weeks into any program, so try not to get discouraged if you attempt these exercises and your pain doesn’t magically disappear. Be diligent, do quality reps over quantity, and trust that in time you will be pain free & a much better runner with happy hips.

And here’s a picture of LE and me after I ran 4 pain free & carefree miles 🙂

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Monday: 15min glutes/hips

Tuesday: 4m easy 9:15/pace, 10 min lower back/glutes

Wednesday: 35 min running drills + skill work

Thursday: 20min core

Friday: 6m easy 8:44/pace (Longest run since MAY 10th!)

Saturday: Rest

Sunday: 4m easy 8:17/pace

Total Miles: 14 running (no walk runs!)

Any one else recovering from an injury? 

Have you tried Myrtls or using a resistance band for hip strength?


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I’m free!

Thursday: 5.4 easy 7:46/pace (7:58, 8:01, 7:52, 7:30, 7:27), 20 min abs

My run yesterday was amazing. It was warm enough to be outside (32 degrees & sunny!) and coming off a low mileage week i was getting EXTREMELY antsy to run. I paced my first mile around 8:00 and tried to maintain the 8:00 minute effort as best I could. It felt easy, comfortable and pain free. I was totally surprised by the final 7:30 paces, but I think the wind was at my back and pushed me for those last two miles haha.

Okay guys, I bought a new pair Nike Free’s. If you recall, I said I wasn’t going to buy shoes until I maxed out the mileage on a couple of my other pairs… but these aren’t running shoes, they’re just for the gym. So, you know. Loophole. 😉

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I tried a leg workout on Wednesday and put a few of my clients through it and I’m still sore! This one will stay in our rotation for a while. The set starts with weighted split squat on elevated surfaces. This helps flex the quads more than you could normally on the ground. These burned out my legs!

lunges

Next were alternating walking lunges and then single leg dead lifts with a 30 lb bar.

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I ended up doing 3 sets of these exercises, 10 per leg each set. The only thing pushing me to make my legs sore on days like this is knowing it will make be a better, stronger runner!

Matt was my photographer for the day, our pic is all fuzzy cause he was trying to figure out my phone and pushing me over making me look like a hunchback.

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i wear that tank top like everyday.

I’m going into work soon and arms are next to be worked out and I’ll hop on the treadmill for a few miles in between clients. I’m always curious about runner’s cross training/ strength training routines.

What’s you favorite way to cross train? 

Favorite strength training exercises? Machines? Muscle groups?


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8 Minute Legs (will leave you with legs that will only work for 8 minutes the next day)

Monday workout: 8 min leg workout

Tuesday workout: 5.5 mile run 8:27/pace, 10 min abs + foam rolling

I had a small break at work and decided to do a leg workout since I eased up my strength training as my last half marathon came closer. I wanted to do plyometric movements which are great for runners and get in a workout where I would get the maximum benefit for the few minutes I had.

Aaaaaaand now my legs feel broken. It feels like I ran a downhill marathon and I only did an 8 minute workout. Which proves there are NO excuses for not fitting in a workout.  Here’s what I did with a how to breakdown, but don’t come crying to me if your legs don’t work the next day. Or the day after that.

3 exercises, 3 times, all out effort. Go for time, so minimal rest in between sets.

Squat Jumps (12 repetitions): Standing with feet shoulder width apart, bring your hands all the way behind you as your body lowers in squat position. Use your arms as momentum and explode up toward the ceiling, jumping off the ground. Land softly with arms returning to the start position. There is NO rest, it’s a fluid motion.

jump squat

jump squat

Alternating Lunge Jumps (20 repetitions): Step forward with one leg, lower the other into a lunge position. Jump quickly in the air, switching legs into the opposite lunge position and continue jumping and lunging.

(you don't need weights)

(you don’t need weights)

Lateral (side) box Jumps (20 repetitions): stand next to a raised sturdy box. Place one leg on the box and one off to the side. Jump up switching feet on the box and to the other side.

find a box height that is challenging– i think i used a 26″-28″ inch box.

Notice every exercise is a jump. This is a high impact, intense workout. If you need to modify, do it! Take the jumps out, do the movements just don’t leave the ground. Whatever you do, cross train, strength train & stretch. Running is a sport that requires much more than just running!

see, stretching!

see, stretching!

Have a happy Wednesday! Let’s make it to the weekend strong!