Earned Runs
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About

WEEK 6: TURKEY TROT 2019

10/20/2019

0 Comments

 
Picture
Picture
RUNNERS 5K AND WALKERS 5K - 10K TRAINING Monday is the first day of Week 6 of the 10 (plus part of a week) plans.  Runners who incorporated the optional track day into their plan, have graduated to running FULL laps only; no more half laps, except when walking, during the remainder of the program.
 
The reasons and importance of foam rolling and rest days have been discussed recently.

Have you remembered to perform MYRTLs every week? The mobility routine is scheduled only once/week on this beginner 5k plan, but ideally you should be loosening up before each run. Jay Johnson provides a demonstration of images that should help you to learn the basic moves; the the pdf is on the RESOURCES page

An excellent YouTube video presented by the Wolf Creek Track Club’s USATF Registered Coach Brandon Wise, does a beautiful job showing the 12 different moves from several angles. Pay close attention to the words superimposed on the video describing each move. Coach Wise progresses so quickly through the exercises that you might miss one as the camera switches views and the coach moves.
 
Once you master the routine and perform it regularly before runs, you will “feel” ready to move, especially early mornings, or evenings after sitting all day.
 
Not only do these exercises help you to improve and maintain mobility in the hip girdle (mobility + girdle = MYRTL) some will also assist with hip strengthening when performed as an exercise rather than a mobility routine
 
The side leg lifts and clam-shells included in this set of moves are often prescribed to build the gluteus medius (GMed) muscle. The GMed helps prevent runners’ and walkers’ knees from wobbling, as one leg after the other is alternately set down in a linear forward motion in the act running. 
 
Outside of the scheduled MYRTLs routine for mobility, you may wish to work on gluteal strength.  The lateral (side) leg lift is simple; it’s been shown by research studies to be one of the most effective at that targeting the GMed. Add light ankle weights to the lateral leg to increase the resistance in this strength exercise, as in indicated in the AAOS Knee Conditioning instructions.

Download the full knee conditioning PDF to find additional lower body strength exercises. The AAOS Hip Conditioning program includes lateral leg lifts too, as well as other exercises you may wish to perform for strength training. Links to both PDFs are posted on the RESOURCES page.
 
 You are more than halfway through the plan. Thanksgiving is approaching. Great work!
 
RUN & MOVE HAPPY!
 
https://www.youtube.com/watch?v=nmHjMCN0nx0
 
https://www.researchgate.net/publication/26338168_Gluteal_Muscle_Activation_During_Common_Therapeutic_Exercises
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4275195/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201064/

AAOS Knee Conditioning Stretches and Exercises

AAOS Hip Conditioning Stretches and Exercises

Picture
Picture
Picture
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    BRIDGE TO PHYSICAL SELF
    Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
    Picture
    Finished my first 50K challenge, a virtual but real effort April 6, 2021. Qualifies me as an ultra-marathoner! All rights reserved.

    Author

    EARNED RUNS is edited and authored by me, runner and founder.  I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology.  I am fascinated with understanding the origins of disease as well as health.

    Archives

    September 2021
    August 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015

    Categories

    All
    Greeting
    Image Only

    RSS Feed

    New! Search Box

    Earned Runs is now searchable! Check it out...
EARNED RUNS LLC                                                                                                                                                                                                    Proudly powered by Weebly
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About