WEEK 6: TURKEY TROT 2019

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

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