3. Keep Yourself Mobile
Mobility is the yin to the yang of strength and power from the last two weeks.
If you're stiff somewhere, some other joint will make up for it. Put a little slack in the rope at your areas of stiffness and enjoy your run more.
I suggest three main areas to address. Doesn't take a long time, but the discipline to incorporate it after every run will pay off.
Hips
Hip internal rotation and extension are limited in most of the runners I see who are losing days to training. It's consistent with sitting a lot.
1. Shin box. Lots of variations. Great for pointing out my limitations. 10X on each side
2. The lunge stretch is useful at the end of a run. Or after both your run and your lift. Hold for about 30 seconds each side at a lot of discomfort to the front of your pelvis.
Spine
We have only a few degrees of motion at each of the vertebrae; not a lot! Adding just a little bit of mobility here will help.
1. My favorite is karaoke (or braiding) at the end of your run. You're warmed up and breathing hard. Do the braiding slow and exaggerated. Big arm swings and little steps. 50 yards in each direction.
2. Prone press ups. On your stomach. Relax everything but your arms which you use to slowly move yourself into back bending. Hold at the top while you continue to relax your hips and back.
Ankles
Just one. And after every run. Balls of your feet on the edge of a step. Rise up on your toes and then slowly lower yourself until you are at full calf stretch. Hold that tension for 5 seconds. 15 reps with your knees straight. 15 reps with your knees slightly bent.
Here’s to a bit more mobility and here's to a good running week.
Happy Running!