Strengthening: Where To Begin

I have had a hard time doing strengthening exercises. I just can’t seem to get them done. I know that I have mentioned this many times before. I think my hesitation is that I am not sure what exactly I really need to do or where to start. I have followed various coaches’ programs in the past, but I felt like they didn’t really design a program specifically for what I needed to become a stronger runner. Not everybody is the same and not everybody’s needs are the same. When the last coach eventually just had me join a facebook group to get my strengthening exercises when I was paying for an individualized program, I gave up on coaches. I know there are some good ones out there, I just haven’t found one yet.

So, I need to figure this out on my own apparently. I decided that in order to start a strengthening program, I need to know where my weaknesses are and then determine which exercises are the most appropriate to start with. I just happen to have both of Jay Dicharry’s books: Anatomy For Runners along with Running Rewired and I have decided to put them to use for this very purpose.

I have to say that some of the information in Anatomy for Runners is a bit overwheming especially when Dicharry goes into the details of the biomechanics of it all (I wll need to read it again and probably again after that ha!). Running Rewired seems a little less technical and easier for me to follow. I just want to fix my problem areas and gain some strength. So, I started with the mobility tests to get an idea of where my weaknesses are. If you don’t move well, you won’t run well, and you won’t have proper form to do the exercises that you need correctly, right?

In Anatomy For Runners, there are 10 test that ranged from dorisflexion of the ankle to a single leg squat. I did okay with the feet and ankle tests, but I found my weaknesses are mostly in the hamstrings, thighs, and hips. In the book, there is a chart of exercises to choose from that can be done based on the areas “failed”. This is very helpful in putting a strengthening and mobility plan together. Once the mobility is dialed in, Running Rewired also has sections on drill work, precision workouts, and performance strengthening workouts with detailed descriptions and ways to progress. For strengthening, this will be the route I will be following over the next few weeks. Doing random exercises with no clear plan for progression didn’t seem to be getting me anywhere.

I finally have recovered somewhat from the minor surgery I had and felt that I could get back out running and cross-training. This week included:

• Sunday XC Skiing 3.4 miles (The weather warmed up and the snow was a bit sticky but still fun)
• Monday Mobility assessments/stretching/foam rolling
• Tuesday Fat Tire Biking 6.8 miles
• Wednesday Running 2.83 miles 7 x 3min run/1 min walk (10 min w/u and c/d)
• Thursday Continued with mobility work
• Friday Running 3.3 miles 7 x 3 min run/1 min walk (10 min w/u and c/d)
• Saturday Rest day (hung out with the grandkids)

Conditions for all of these activities became a little challenging this week due to rising temperatures followed by cooling which led to icy roads and trails. Sunday, we didn’t anticipate the warmer snow and so we were sticking to it a bit during the skiing. And running on ice can be a little scary, but I have to say I have run with Kahtoola NANOspikes for the last few years and have not had any problems with falling or slipping. However, I still feel like I get in quite a bit of isometric exercises during the run.

And the views have been just awesome. The longer days and sunshine makes a big difference in how I feel after such a long, dark winter.

I am planning on increasing my running time with a 4:1 ratio this coming week and then increase to a 5:1 ratio by the end of the week. I am happy with my progress so far. I just have to dial in the strengthening part because that is what is going to also keep me running. We will see how it goes this coming week.

Family

The grandkids got to come and hang out this week-end and as usual we were pretty excited to have them over. Due to a pretty icy driveway (I wouldn’t even attempt to take my car down it) we found things to do inside.

I had a plant that I needed to repot and Charlie was a great little helper. She doesn’t always like her picture being taken (must get it from Mom ha!) so I have to sneak one at times.

Maddy tends to like to do her own thing that includes reading, playing games and of course, YouTube. She taught Scott and I a new game called Mancala which was pretty fun. She did let me win….sshhhhh…

Tylor likes his time on YouTube, but he also likes to get outside on the 4-wheeler or help Scott with outdoor activities. Due to the ice though, he didn’t get out much either, although they did practice shooting a BB gun. I didn’t get pictues, but from the target that he brought back in, it looked like he has a pretty good shot. He also had to do a science project. Can you name the element?

Well that is a summary of my week. It is always a good week when I can run AND spend time with family. Love those grandkids!!

HAPPY RUNNING!!