Well, this is what it is coming down to for me with the increased miles. Actually it has been like this all along but I have been using Stacey at Muscle Works to deep tissue massage my muscles into compliance. But as much as I want to just RUN on my weekday runs, I am beginning to feel like I should also do the run / walk method on these days. Age? Probably. Because I did choose a longer 25 week program to 26.2.
I am starting to see things I thought could only happen to “real runners” such as toenail problems. I don’t want to list my aches and pains. They are happening, I am concerned, but I am trying to stay on top of it all. Hence the yoga, the extra massage therapist, using the stem trainer (I can talk about that gizmo Jan bought a few years ago at a different time, right now I am in the testing stage - now you are curious and will want to read my blog later), switching to the Galloway run / walk, going to the roller clinic to name just a few things.
Jeff’s guide:
Run at a gentle pace-and insert walk breaks from the beginning
Rest sufficiently after each workout
Increase gradually, and reduce intensity of the longer run
Take 48 hours between runs
Avoid a long stride
Ok now I need to take note. Here is something I was looking for but didn’t know it. And why I check out all these books and catalog what I read for my use and your benefit too if you choose.
“Do the “toe squincher” exercise to prevent plantar fasciia: This exercise can be done 10-30 times a day, on both feet (one at a time). Point toes and contract the muscles in the foot, until the foot cramps (only a few seconds). This strengthens the many little muscles in the foot that can provide a platform of support.”
I add S T R E T C H sufficiently also. Jeff doesn’t believe in stretching. But I don’t do mine out on the road. I do them at home and as instructed for the specific problems I am having.
So I’m going to keep doing my best to stay InJuRy FrEE!
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