Tuesday, April 10, 2018

Run, Run Away



Over the weekend, I went to a workshop about running.  It was two hours of great information and hard work!  I liked it so much that I’m doing a three-day version in May!

I have never been much of a runner.  I got in trouble in high school P.E. and had to work off the demerits or whatever they were called by running.  I hated every minute of it, but I got better at it.  It was the memory of getting better at it that led me to try it when my forearms and hips objected to biking.  Cue the ruptured plantar fascia.  This did not improve my feelings about running.  However, with the rupture healed, with clients running more, and with the purpose of the workshop stated as running without pain, I figured I could try again.

There were three things I took away from the workshop that I want to share.  One was that we need to strengthen and mobilize our feet.  The activation and stretching exercises we did percolated up my legs and freed up my ankles and knees as well.  The exercises were surprisingly challenging and I felt them the next day in that post-workout soreness way.

The second was that we need to squat more.  I don’t mean that we need to do more squats, although that is also a wonderful thing.  I mean that we need to make an effort to hang out in the deep squat position, heels on the floor if possible.  For me, this will take some getting used to and I suspect that I am not alone (I will have to find an activity to link with it—maybe while my breakfast eggs boil?).  We can thank our chairs and our too-sedentary lives for this particular difficulty.

Finally, and this is what truly won me over, running should be fun.  When our bodies are adequately prepared for running, it can be play, like when we were kids at recess.

Monday, April 9, 2018

Monday Workout: Lunges!



As much as I personally dislike lunges (I made up a whole song about it while working out once…), I do them and I put them in workouts because they are important.  This week, we are going to add either plyometrics or forward movement to our lunges; that means we are going to do jump lunges or walking lunges.  (Please note:  if your knees don’t like lunges, do something else.  If your body objects to jumping, do the walking version.  As always, adapt to what YOUR body needs.)  Three rounds.

lunges (jump or walking)
30
curls
20
Arnold press
10


plyo/reg/mod jacks
30
squats
20
calf raises
10


high knees
30
rows
20
roll out abs
10

Thursday, April 5, 2018

No excuses...



There is a perception that working out requires a lot of stuff:  dumbbells, barbells, Bosus, TRX, kettle bells, medicine balls, stretchy straps, rollers, and the like.  I have all those things and I can say confidently that it is possible to work out without any of them.

All the toys are fun and useful, but that is not the same as being necessary.  Body-weight squats, lunges, dips, and pushups with some cardio intervals can give us a full workout.

What this means is that we are not tied to the gym.  We can walk/run/bike to the park, do some body-weight exercises, and walk/run/bike back with the bonus of having been outside.  Or we can take a few trips up and down the stairs right there at home between sets of body-weight exercises.

No excuses, folks!  We can do this!