That'll teach me...I ran 4miles today and on the running schedule I only had to run 3miles. But I forgot to double check what I was suppose to run today before leaving the house and a mile into the run I started questioning myself as to how far I had to go. I thought that since I ran 6 miles yesterday for sure they would only want me to run 3 miles today as a easy down day. But, I wasn't sure and I didn't want to ruin my training program by running a mile short so I ran 4 miles today just to make sure. My time was not bad either considering I was very tiered from my run the day before. The results of my run were 4 miles, 6.45km in 41:06, avg pace 6:23/km burned 578 cal.
Before leaving the house this morning I did do something different. I wrapped up my left thigh. I found a wrap in the medicine cabinet and thought it would be a good idea to wrap that muscle to keep it warm and together. I've tried everything else...hot, cold, stretch, yoga, rolling, hitting it but that muscle does not want to let go. I'm very flexible as in I can touch my toes, head on my knees but it's not those hamstring muscles that hurt it's the little ones in behind or around the main hamstring muscle that connect to my ass muscle. I do the pigeon stretch and that seems to reach those muscles I need to stretch but still no improvement. I've also been rotating my hip joints a lot to keep that area agile and I'm taking glucosamine with my protein powder...anyone else out there have other suggestions? Not sure if wrapping the leg was a good idea or not but it didn't seem to hurt. What are the expert opinions out there?
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Posting Dad's comment -
ReplyDeleteHi Laura, okay, here are my stretching exercises for all running muscles. That doesn't mean there aren't more. Of course there are. Use what you like. I do before and after my runs, religously. I have never been injured. Before run always stretch easiely, after run stretch harder as your muscles will now be warmed up.
(1). Hands against the wall, extend your feet out as far as is comfortable. Count to 100. This loosens up your hamstrings and calves.
(2) Now leave one leg back and put other leg forward and about 6 inches from the wall at right angles. Stretch the extended leg to the count of 30. Now do the other leg.
(3) Hamstrings. Stand up, cross one foot over the other, try to touch your toes. Count to 70, at every ten second count, stretch a little more until you count to 70. Now do the other leg.
(4) Turn sideways on the wall. Put one hand against the wall, the other on your hip, push down sideways and count to 30. Now do the other side. This stretches your hips, back and lower ribcage.
(5) Stand up, put left hand up over your head and down your back as far as you can. Now, place your opposite hand against your elbow and push until the count of 50. This stretches your upper chest area and shoulders. Now do the other arm.
(6) Your just about done! Now, kick your left foot up and grab the top of your foot into your left hand. Push your knee into your other knee and hold your foot to the count of 70, like your hamstring count. Now do the other foot. This exercise stretches your quads. Every stretch for the front of your body should be the same for the back of your body.
(7) Now, Laura, here is the part I have been avoiding telling you to do religiously from now on. You will notice as you increase your milage that it is getting more diffficult to left your legs. That is why you were sooo tired at the end of your first 5 miler.
What you need, desperately, now is stomach muscles. The only way to get those is by doing situps. So, lay on your back, put your hands behind each ear. Cup your fingers right behind your ears. Raise your knees so your feet are flat on the floor. Now raise your head up as close to your knees as possible, don't strain. When you are going up, push your breath out. When you are going down suck your breath in. Do 30 pushups before you stop. Do this before you run and after you come in. By the end of the second week you will never be tired at the end of your long run again.
That is about it Dear. It works magic for me. This total exercise regime only takes me 15 minutes before and 15 minutes after.
This is the price you pay to run long and never get injured. Knock on Wood.
Love you,
Cheers,
Dad